Achieving and maintaining a healthy weight is a challenging yet essential aspect of overall well-being. With the prevalence of weight-loss fads that promise quick results, many individuals find themselves trapped in a cycle of losing and regaining weight.
According to weight loss dietitian Lainey Younkin, MS, RD, LDN, rapid weight loss can send the body into a state of alarm. “When you lose a significant amount of weight quickly, your body interprets it as a threat and tries to revert to its original weight,” she explains.
To foster long-lasting change, it’s crucial to focus on sustainable lifestyle modifications rather than succumbing to short-term trends. Here are five essential tips from registered dietitians for maintaining effective weight management.
1. Gradually Integrate Healthy Habits
Jumping into restrictive diets can often lead to failure in the long run. Instead, begin by implementing small, manageable changes, such as incorporating an additional serving of fruits or vegetables into your meals or increasing physical activity by 10 minutes each day.
“Overhauling your diet overnight is typically a recipe for burnout,” says registered dietitian Miranda Galati, MHSc, RD. “Instead, concentrate on one meal or nutrient at a time, which makes changes feel achievable and sustainable. Slowly modifying your habits increases the likelihood of long-term success.”
2. Allow Your Diet to Evolve
Transitioning to a healthier lifestyle doesn’t mean depriving yourself of enjoyment. It’s important to fuel your body with foods that you love while keeping an eye on caloric intake and ensuring adequate protein consumption.
Galati advises against drastically reducing calories during weight loss, as this can lead to cravings and a return to previous eating habits once maintenance begins. Instead, aim for a modest daily calorie deficit that is sustainable. While this may result in a slower weight loss rate, it will ease the transition to maintaining your new weight.
Incorporating protein into your diet is vital for both weight loss and maintenance. High-protein foods are satiating and work alongside fiber to curb hunger and cravings, making it easier to maintain calorie balance. Protein also plays a critical role in preserving muscle mass and enhancing metabolism.
3. Stay Active
While diet plays a pivotal role in weight loss, physical activity is equally important for sustaining it. Research indicates that 90% of individuals who successfully maintain their weight loss engage in about an hour of exercise daily.
However, this doesn’t have to involve an hour of cardio every day. Younkin emphasizes that combining consistent daily movement with strength training is most effective for weight management. “Non-exercise activity thermogenesis (NEAT) encompasses all daily movements, while strength training builds muscle, which in turn increases the number of calories burned at rest,” she explains.
4. Align Goals with Accountability
Setting realistic and health-focused goals is vital for making lasting changes. Rather than fixating solely on weight, consider broader, health-promoting objectives that foster sustainable habits.
Instead of obsessing over the scale, focus on incorporating more nutrient-dense foods that support overall health. Aim to increase your intake of fruits and vegetables for fiber, healthy fats for heart health, and regular physical activity to improve blood pressure and blood sugar levels.
Tracking apps and tools can be beneficial during the weight loss phase, but this self-monitoring is equally essential for weight maintenance. “Many clients find it helpful to set and reflect on weekly goals, maintain a mindful food journal, or continue regular weigh-ins,” Galati advises.
5. Recognize Signs of Disordered Eating
It’s crucial to acknowledge that dieting and intentional weight loss can lead to disordered eating patterns. Seeking guidance from a registered dietitian who promotes a balanced approach to nutrition is advisable for maintaining a healthy relationship with food. If you feel your eating habits may be disordered, consider consulting a therapist as well.
Warning signs of disordered eating can include:
- Obsessive thoughts about food and exercise
- An excessive focus on the scale and its impact on your mood
- Eliminating too many food groups
- Avoiding social situations due to anxiety about food
The healthiest weight for you is the one you reach when following a balanced, nutritious diet and engaging in enjoyable physical activities.
Quick Summary
Restrictive diets and fads often lead to weight regain, making it crucial to establish sustainable habits, such as prioritizing protein intake, for effective weight management. Experts recommend focusing on general health-promoting goals, like increasing vegetable consumption, rather than fixating on calorie counts or severe restrictions.
Related Topics:
What Is the Least Calories You Can Live On
