However, while people who eat breakfast seem to be very successful at maintaining weight loss, the evidence is mixed. Studies do not show that skipping breakfast automatically leads to weight gain or worse eating habits 13 , 14 , In fact, skipping breakfast may even help some people achieve their weight loss and weight maintenance goals If you feel that eating breakfast helps you stick to your goals, then you definitely should eat it.
Those who eat breakfast tend to have healthier habits overall, which may help them maintain their weight. However, skipping breakfast does not automatically lead to weight gain.
Eating a lot of protein may help you maintain your weight, since protein can help reduce appetite and promote fullness 16 , 17 , Protein increases levels of certain hormones in the body that induce satiety and are important for weight regulation. Protein has also been shown to reduce levels of hormones that increase hunger 19 , Furthermore, protein requires a significant amount of energy for your body to break down.
Therefore, eating it regularly may increase the number of calories you burn during the day 18 , This is grams of protein on a 2, calorie diet 21 , 22 , 23 , Protein may benefit weight maintenance by promoting fullness, increasing metabolism and reducing your total calorie intake. Monitoring your weight by stepping on the scale on a regular basis may be a helpful tool for weight maintenance.
This is because it can make you aware of your progress and encourage weight control behaviors Those who weigh themselves may also eat fewer calories throughout the day, which is helpful for maintaining weight loss 26 , In one study, people who weighed themselves six days a week, on average, consumed fewer calories per day than those who monitored their weight less frequently How often you weigh yourself is a personal choice.
Some find it helpful to weigh in daily, while others are more successful checking their weight once or twice a week. Weight maintenance may be easier to accomplish if you pay attention to the types and amounts of carbs that you eat. Eating too many refined carbs, such as white bread, white pasta and fruit juices, can be detrimental to your weight maintenance goals. These foods have been stripped of their natural fiber, which is necessary to promote fullness.
Diets that are low in fiber are associated with weight gain and obesity 27 , 28 , Limiting your carb intake overall may also help you maintain your weight loss. Several studies have found that, in some cases, those who follow low-carb diets after weight loss are more likely to keep the weight off in the long term 30 , Additionally, people following low-carb diets are less likely to eat more calories than they burn, which is necessary for weight maintenance Limiting your intake of carbs, especially those that are refined, may help prevent weight regain.
Reduced muscle mass is a common side effect of weight loss It can limit your ability to keep weight off, as losing muscle reduces your metabolism, meaning you burn fewer calories throughout the day Doing some type of resistance training, such as lifting weights, may help prevent this loss of muscle and, in turn, preserve or even improve your metabolic rate.
Studies show that those who lift weights after weight loss are more likely to keep weight off by maintaining muscle mass 6 , 35 , 36 , To receive these benefits, it is recommended to engage in strength training at least twice a week. Your training regimen should work all muscle groups for optimal results Lifting weights at least twice a week may help with weight maintenance by preserving your muscle mass, which is important to sustain a healthy metabolism.
Setbacks are inevitable on your weight maintenance journey. There may be times when you give in to an unhealthy craving or skip a workout. Simply move on and follow through with better choices. It can also help to plan ahead for situations that you know will make healthy eating challenging, such as an upcoming vacation or holiday.
It is likely that you will encounter a setback or two after losing weight. You can overcome setbacks by planning ahead and getting back on track right away. One habit that often leads to weight regain is eating healthy on weekdays and cheating on weekends. This mentality often leads people to binge on junk food, which can offset weight maintenance efforts.
If it becomes a regular habit, you could gain back more weight than you lost in the first place Alternatively, research shows that those who follow a consistent eating pattern all throughout the week are more likely to sustain weight loss in the long term One study found that weekly consistency made individuals almost twice as likely to maintain their weight within five pounds 2. Successful weight maintenance is easier to accomplish when you stick to your healthy eating habits all week long, including on weekends.
A three-year University of Pittsburgh study of women between the ages of 25 and 45 found that those who avoided weight gain the best were the ones whose meals kept them feeling full. Avoid temptation. The University of Pittsburgh study also found that women who best controlled their weight were good at resisting the temptation to binge on forbidden treats.
This doesn't mean never indulging in a gooey dessert again, but rather picking — and limiting — your moments. There are many ways to avoid daily temptations, including planning ahead when eating out, eating out less, and banning your worst weaknesses from the house. Count calories. Another hallmark of successful weight maintenance, according to the University of Pittsburgh study, is regularly counting calories.
Use a journal such as My Calorie Counter to keep a running total throughout the day if that helps you keeps track of calorie consumption. In the weight-control survey, the women who were most successful at less than 1, calories a day and limited fat intake. Plan your meals in advance. A maintenance diet has a lot of the same components as a weight-loss diet. Having a meal-by-meal plan that you can stick to, although it has more calories than your diet plan did, can act as a guide to keep you on track.
Consider adding minutes to your exercise plan. Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better able you are to maintain a weight loss.
Participants in the weight control survey walked for at least 60 minutes daily — or burned the same calories with other activities — so aim for 60 to 90 minutes of physical activity every day. Measure your portions. Doing something is better than doing nothing at all. Regular exercise can make it easier for you to do daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay independent.
Most older people can be moderately active. You should also check with your doctor if you have health concerns like the following:. Think about the kinds of physical activities that you enjoy—for example, walking, running, bicycling, gardening, housecleaning, swimming, or dancing.
Try to make time to do what you enjoy on most days of the week. And then increase how long you do it, or add another fun activity. Read about this topic in Spanish. Department of Agriculture www. National Heart, Lung, and Blood Institute nhlbiinfo nhlbi. NIA scientists and other experts review this content to ensure it is accurate and up to date.
Healthy Eating Maintaining a Healthy Weight.
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