So much attention is focused on how to lose weight that when the weight is off, we’re left wondering: ok now what? Weight maintenance is definitely an equally big challenge. It can be nerve-wracking to improve your calories, especially since studies have shown a lot more than 80% of individuals with obesity who slim down regain it. Even if you’ve never dieted, preserving your weight through vacations, holiday seasons and stressful times could be harder than expected.

While day-to-day weight fluctuations are normal and also to be expected, it’s vital that you keep an eye on your weight if maintenance is one of your goals. In addition to stepping around the scale, nutrition pros share simple-yet-creative methods to keep your weight:

1

ASK: “WHAT WOULD A HEALTHY PERSON DO?”

“This is a superb tip from James Clear, author of ‘Atomic Habits,’” says Samantha Attard, PhD, a nutrition expert and health coach. “If you’ve just lost a bunch of weight, it’s time for you to redefine your identity because this lower-weight individual who is committed to healthy eating and living.”

Here’s the gist: Remind yourself frequently that as being a “healthy person” is now a part of your identity. “When you are making choices like eating in versus out, or opting for a second round of dessert, you are able to ask yourself: ‘What would a healthy person do?’ and then act in alignment with that identity.”

2

DON’T MAKE FOOD OFF-LIMITS

In general, restricting yourself results in binging, says Marla Thomas, RD. “By allowing yourself to obtain that cookie or bit of pizza, you’re less likely to have that guilty feeling that leads to overeating.” While an intermittent cookie or slice of pizza may be a high-calorie inclusion in your diet, sticking to one serving probably isn’t likely to push you over the edge.

3

PAY Focus on YOUR BODY’S HUNGER SIGNALS

Incorporating mindful and intuitive eating principles into your everyday life is a vital weight-maintenance strategy, according to Penny Wilson, PhD, RD. “Ask yourself: How hungry are you when you begin eating? If you’re not hungry, then understand why you’re eating. Is it boredom? Stress?”

It’s also important to know when to stop eating, she adds. “Most people stop once the plate is empty. I recommend pausing a few times when you’re eating and checking in with yourself. Are you still hungry? If yes, keep eating. Otherwise, then stop. If you’re not sure, then pause for a couple of more minutes.” By only eating when you’re really hungry, you’ll avoid consuming extra calories.

4

KEEP A FOOD LOG

Tracking your food intake with an application like MyFitnessPal is a terrific way to check in with yourself and see if the amount you’re eating aligns together with your goals. “If you don’t wish to log on an every day basis, it’s smart to at least log a few times a month a weight,” says Lisa Garcia, RD. “Or log on the days and through the times from the year when you are for the most part chance of weight regain. This can help you avoid consuming a lot of calories and falling back to old unhealthy habits.”

5

USE “GOOD” DAYS AS A GUIDE

Here’s another way to make food logging work for you: “When you’ve were built with a day where meals and snacks fit well with your weight-management plan and you’ve enjoyed what you ate, keep a record,” suggests Garcia. That makes it simple to go back and make reference to it when you don’t have enough time to plan or are searching for meal ideas that work well for you. “This especially helps once the season changes and you’re dealing with different foods or temptations,” she adds.

6

MANAGE YOUR STRESS

“Not only can stress fuel cravings for processed foods, but it can also increase the body’s tendency toward fat storage,” explains Maria Rose Capecelatro, a master nutrition therapist. “When you are under stress, cortisol is released into the bloodstream. In the existence of high cortisol levels, glucose from the food you eat might be stored as fat instead of employed for energy, because the body tries to build its energy stores. This can lead to hunger, cravings and fatigue.” Whether you start practicing yoga, meditation or focus on getting more sleep, there are many ways to reduce stress in your lifetime.

7

USE SMALLER PLATES

You’ve probably heard this tip before, but there’s grounds it’s frequently recommended. “Not only have portion sizes been inflated over the years, but so have the plates and bowls we use,” says Thomas. “By using the suggested plate size 9 inches across, food looks fuller in your plate. This leaves you feeling full and satisfied while consuming fewer calories.”

8

KEEP ADDING NEW RECIPES For your ROTATION

“Boredom with what you're eating is a big risk factor in regaining the load you have lost,” notes Garcia. Think about it: How many times have you ever heard someone on a diet say, “If I eat one more meal of grilled chicken breast with steamed vegetables, I’m likely to scream.” When you eat the same thing and don’t try new recipes, foods that tempt you the majority are prone to work their way back to your diet.

“Having a variety of foods and dishes you like helps avoid this,” says Garcia. “It also helps you avoid potential nutrient deficiencies and maintains diversity inside your gut microbiome, which can also affect unwanted weight.”

9

KEEP Track of YOUR EXERCISE ROUTINE

Regular movement is equally as important for weight maintenance as it is to lose weight. “I suggest finding realistic methods to build more movement into daily life,” says Hailey Crean, RD, a specialist in obesity and weight loss. “If going to the gym five days a week and spending 40 minutes on the treadmill is not something your schedule allows long-term, I wouldn’t suggest making the goal. Instead, you may consider going for a 60-minute dance class two nights a week maybe three nights per week, or going for a 30-minute walk after dinner.”

10

PRIORITIZE PROTEIN AND FIBER

This can be a strategy you used during weight reduction, and it works well for maintenance, too. “Focusing on getting enough protein and fiber will help you stay full for extended, decreasing the likelihood that you’ll reach for that coffee break donut at work,” says Julie Mancuso, an authorized nutritionist located in Toronto. “The more in control you are of the indulgences, the higher chance you have of maintaining your weight.”