Be aware of eating as a response to stress. A nutritionist can help with this.Ĭontinuing to use behavioral strategies is necessary to maintaining weight. It may take some time and record keeping to determine how adjusting food intake and exercise levels affect weight. If weight loss does continue, additional calories of healthy foods may be added to the daily diet until the right balance of calories to maintain the desired weight has been determined. Once the desired weight has been reached, the gradual addition of about 200 calories of healthy, low-fat food to daily intake may be attempted for one week to see if weight loss continues. Ninety-four percent of the registrants in the National Weight Control Registry increased their physical activity. Adults should try to get at least 40 minutes of moderate to vigorous level physical activity at least 3 to 4 times per week.ĭiet and exercise are vital strategies for losing and maintaining weight. Activity that uses 1,500 to 2,000 calories per week is recommended for maintaining weight loss. Studies show that even exercise that is not rigorous, such as walking and using stairs, has a positive effect. Physical activity plays a vital and essential role in maintaining weight loss. According to the National Weight Control Registry, 55% of registry participants used some type of program to achieve their weight loss. Support systems used effectively during weight loss can contribute to weight maintenance. The strategies that encourage weight loss also play an important role in maintenance: In extreme circumstances, people turn to bariatric surgery. Weight loss goals are reached by a combination of changes in diet, eating habits, and exercise. Keeping extra weight off takes effort and commitment, just as losing weight does. It is vital to maintain weight loss to obtain health benefits over a lifetime. These include lower cholesterol and blood sugar levels, lower blood pressure, less stress on bones and joints, and less work for the heart. Weight loss to a healthy weight for a person's height can promote health benefits. Incorporating long-term lifestyle changes are needed to increase the chance of successful long-term weight loss. Losing no more than 1/2 to 2 pounds per week is recommended. For these reasons, extremely low calorie diets and rapid weight loss are discouraged. A lower rate of burning calories may also make it easier to regain weight after a more normal diet is resumed. This makes it increasingly difficult to lose weight over a period of months. One theory about regaining lost weight is that people who decrease the amount of calories they consume to lose weight experience a drop in the rate their bodies burn calories. Most people who lose a large amount of weight have regained it 2 to 3 years later. While losing weight is difficult for many people, it is even more challenging to keep the weight off.
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