Tips for Keeping Your Ideal Weight After Weight Loss

Losing weight is a huge achievement, but keeping it off can be a whole other challenge. According to Dr Lim Su Lin, chief dietitian at the National University Hospital, research has shown that about 80% of people who lose weight regain it within a year. In a discussion about losing weight through a healthy keto diet, Dr Lim offers practical tips to help you maintain your ideal weight after weight loss.

Here are some ways to help you stay on track:

1. Weigh yourself regularly

One of the simplest yet most effective ways to maintain your weight is by weighing yourself regularly. Dr Lim emphasises that it's easier to address a small weight gain of 0.5kg or 1kg than to be shocked by a 5kg increase after six months. Regular monitoring helps you stay aware of any changes and take quick action if needed.

2. Prepare your own meals

Cooking your own meals gives you complete control over what goes into your food. You can choose healthier ingredients, control the type and amount of oil used, and limit unhealthy fats. Preparing meals at home makes you more mindful of your food choices and helps you stick to a healthy eating plan.

3. Avoid buffets

Buffets can be fun with their vast array of foods, but they can also lead to overeating. If you must go to a buffet, Dr Lim recommends checking out the entire spread before taking anything. This way, you can decide which foods are worth your calorie intake and avoid unnecessary indulgences.

To keep temptations at bay, she suggests sitting far away from the buffet line and also not to face it. You can spend more of your time at the restaurant connecting and catching up with your companions than eating.

4. Use a smaller plate

A simple way to control portion sizes is to use a smaller plate. For example, if you find yourself at a buffet, skip the big plate and grab a small one instead. Smaller plates can make your portions look larger, which can help you eat less without feeling deprived. This visual cue can prevent overeating and help you maintain your ideal weight.

Photo by Kristina Paukshtite

5. Don’t forget exercise

Regular physical activity is crucial for maintaining weight loss. Exercise helps burn calories, build muscle and boost your metabolism. Incorporate a mix of cardio and strength-training exercises into your routine to keep your body active and your weight in check. 

6. Maintaining a consistent healthy lifestyle

Maintaining your ideal weight after weight loss requires adopting a sustainable and consistent diet that supports a healthy lifestyle, rather than viewing it as a temporary change. Studies have shown that those who practise a consistent diet and healthy lifestyle across the week were one and a half times more likely to maintain their weight in a year.  On the other hand, individuals who allowed themselves too much flexibility had greater risk of weight regain. Remember, the goal is to cultivate long-term habits that promote overall well-being. 

7. How about “cheat meals”? Allowing yourself to indulge occasionally

What about the rare indulgence or “cheat meal”? Treating yourself once in a while can prevent feelings of being overly restricted and help you stick to your healthy eating habits in the long run. You can of course consider having a few HealthFull healthy keto meals as a tasty, filling alternative any time, too!

Maintaining a healthy weight after weight loss requires a combination of regular monitoring, mindful eating and consistent exercise. The little bit of effort you put in every day to make the right choices for your body will pay off in the end. Remember, it's about making sustainable changes that you can continue for life.