Most ‘weight’ conversations typically revolve around how you can lose weight. But very few tell you how you can maintain a healthy weight after weight loss success.
It’s important to recognize that “healthy weight” is a personal concept. Our bodies, lifestyles, and genetic makeup are unique, so what’s ideal for one person may not be ideal for another.
However, research has uncovered some universal behaviors that can help most people maintain their weight loss success. Let’s explore these behaviors to help you finally keep the weight off for good.
1. Find Your Why
According to experts, maintaining a healthy weight requires more than willpower. You must find a deep and lasting motivation.
Dr. Srini Pillay, a psychiatrist and brain imaging specialist, introduces the concept of eudaimonia, which he describes as “well-being that constitutes a sense of meaning and purpose.”
This type of motivation goes beyond surface-level desires like looking good in a swimsuit. Instead, it connects your weight goals to your core values and long-term aspirations. As Dr. Pillay explains:
“You feel like you have direction in life, you feel like you have meaning, and the things that you do, whether it’s losing weight, changing your diet… are contributing to what the sense of purpose is.”
To tap into this powerful motivation:
- Identify your deeper reasons for maintaining a healthy weight
- Set specific and meaningful goals
- Regularly remind yourself of your purpose
If you find this deep-seated motivation, you’re more likely to stay committed to your healthy habits in the long run. This will make weight maintenance feel less like a chore and more like a meaningful part of your purpose.
2. Know Your Triggers
For most people, there are certain triggers that derail their plan to maintain a healthy weight. These could be binge eating, stress, being in certain places, not sleeping enough, etc.
Once you know what keeps you from maintaining a healthy weight, avoid it as much as possible. Or even better, try to get to the root cause of the issue.
For example, if you’re under a lot of stress, which in turn causes binge eating, the best way to prevent it would be to seek medical help.
3. A Healthy, Balanced Diet Wins Every Time
One of the best ways to maintain a healthy weight is to eat less refined carbs, such as white bread, pasta, white rice, breakfast cereals, and donuts; more healthy fats, such as nuts, fatty fish, avocado, and olive oil; and less sugary food. Also, don’t forget to include phytonutrient-rich foods in your diet.
In fact, according to the Dietary Guidelines for Americans, you should keep added sugar to less than 10% of your total daily calories. For example, if you consume 1500 calories, sugar should not exceed 150 calories of your daily intake.
Focus on consuming more unrefined carbohydrates to support a healthy weight. Unrefined carbohydrates are typically rich in fiber and nutrients, which can help with weight management and overall health.
Good examples include whole grains like brown rice, quinoa, and oats; legumes such as lentils and beans; and starchy vegetables like sweet potatoes and squash.
Here’s a table showing you how you can make the switch to a primarily unrefined carb diet.
Source: HelpGuide.Org
4. Keep an Accountability Partner
While weight loss is a very personal subject, it’s still a good idea to have another person to walk the journey with. A supportive community will remind you of your goals and hold you accountable.
Plus, having an exercise buddy who makes it more bearable doesn’t hurt. It will be even better if this accountability partner is someone who’s as committed to managing their weight because they will understand your goals and challenges better.
5. Keep Exercising
Even after losing weight and reaching your dream weight, you’ll still need to keep exercising.
The American Heart Association recommends moderate-intensity exercise at least 150 minutes per week.
But if you want the most benefit of exercising, spend at least 5 hours (300 minutes)
Below is a breakdown of the calories spent for one hour of the following exercises.
Source: American Heart Association
Takeaways on How to Maintain a Healthy Weight
A fascinating study comparing people who kept weight off long-term (7+ years) with those who regained it and those who never lost weight found that those who successfully kept the weight off for years weren’t just lucky. They intentionally adopted specific behaviors that set them apart.
Those who maintained a healthy weight stuck to three key habits.
- They watched their fat intake
- Exercised more (especially intense workouts)
- And weighed themselves regularly
Related: Finding Strength In Weakness
The bottom line?
Maintaining a healthy weight is an intentional long-term plan influenced by adopting a healthier lifestyle. However, if you add more weight than intended, that is completely okay. You can rise again and try as much as you can. The most important part is not to give up.
What’s one healthy habit you’ve found that makes a big difference in maintaining your weight? Let us know in the comments.
