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How to Maintain Your Weight Loss for Good

Mar 06, 2024
How to Maintain Your Weight Loss for Good
Have you been successful with your weight loss resolution this year? Don’t go backward. Learn the secrets to maintaining your weight loss for good.

Did you make a New Year's resolution to lose weight this year? How's that going? The CDC says that about half of adults in the United States tried to lose weight within the last 12 months. While losing weight is hard, keeping it off is even more challenging.

In fact, researchers show that only 20% of those who slim down can maintain their weight loss in the long run. How do the 20% do it? 

At M. Zafar, MD, SC, which serves Illinois statewide by telehealth with offices in Streator and Flanagan, board-certified physician Muhammad Zafar, MD, offers personalized weight loss plans that include proven advice for long-term weight loss maintenance after the pounds come off. 

In this blog, Dr. Zafar shares some easy-to-follow and practical advice on maintaining your weight loss for good.

Find support

Research shows that having friends or family support you in your weight loss journey can help you maintain your weight loss in various ways. For example, a workout buddy can help you stay on track with regular exercise. A support friend can also give you a pep talk or lend an ear when you feel weak or frustrated. 

Keep moving

One of the most important things you can do to maintain weight loss is exercise or move regularly and frequently. 

While the CDC recommends getting 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming, you can also shoot for short bursts of energy throughout the day. 

Take the stairs whenever possible instead of the elevator. Walk to a co-worker's office instead of texting or emailing. Walk on your lunch break instead of eating at your desk. Catch up with a friend during a walk in the park instead of over coffee or lunch.

Monitor your weight loss

Out of sight, out of mind applies to your weight loss. If you're not keeping tabs on your weight, you won't notice if it starts to creep back up. If you monitor it regularly, you can make adjustments if you see it go up or notice patterns such as gaining weight on vacations or holidays.

Keep eating healthy

If you return to eating the way you did before your weight loss, you'll weigh the same as before your weight loss. While you can loosen the reins a bit during your maintenance period, you should still stick to a healthy eating plan to ensure the weight stays off. 

Don't skip breakfast

Eating breakfast every morning is an easy way to ensure you don't get too hungry, have low energy, or overeat at your next meal. People who maintain their weight loss tend to eat breakfast daily.

Are you ready to explore your weight loss options and commit to keeping the pounds away? Call M. Zafar, MD, SC, to learn about medical weight loss and how a personalized plan that may include weight loss medication can help you achieve and maintain your goal weight. You can also request an appointment through our website.