How does weight change as we age. Why is maintaining a healthy weight important for older adults. What are the best strategies for weight management in seniors. How much physical activity do older adults need for optimal health.

The Impact of Aging on Weight Management

As we journey through life, our bodies undergo numerous changes, and weight management becomes an increasingly important aspect of overall health. For older adults, maintaining a healthy weight can be particularly challenging due to various factors that come into play as we age.

One of the primary reasons for weight changes in older adults is the natural slowing of metabolism. This metabolic slowdown means that the body becomes less efficient at converting food into energy, often resulting in weight gain if dietary habits and activity levels remain unchanged. Additionally, hormonal changes, decreased muscle mass, and alterations in body composition can all contribute to shifts in weight as we age.

Factors Influencing Weight in Older Adults

• Metabolic changes
• Hormonal fluctuations
• Decreased muscle mass
• Alterations in body composition
• Changes in appetite and eating habits
• Reduced physical activity
• Medications and health conditions

It’s important to note that weight changes in older adults can occur in both directions. While some may struggle with weight gain, others may experience unintentional weight loss. This can be due to factors such as decreased appetite, difficulty in food preparation or acquisition, dental issues affecting chewing and swallowing, or even cognitive decline leading to forgotten meals.

The Importance of Maintaining a Healthy Weight in Seniors

Maintaining a healthy weight is crucial for older adults as it plays a significant role in overall health and quality of life. But why exactly is weight management so important for seniors?

A healthy weight can help reduce the risk of various chronic diseases that become more prevalent with age. These include heart disease, high blood pressure, stroke, and type 2 diabetes. By keeping weight within a normal range, older adults can potentially decrease their likelihood of developing these health issues or better manage existing conditions.

On the flip side, being underweight can also pose health risks for seniors. Insufficient body weight may lead to weakened immune function, increased susceptibility to infections, and a higher risk of falls and fractures due to decreased bone density.

Health Risks Associated with Weight Extremes in Older Adults

1. Overweight and obesity risks:
   • Increased risk of cardiovascular diseases
   • Higher likelihood of developing type 2 diabetes
   • Greater strain on joints, exacerbating arthritis
   • Increased risk of certain cancers
2. Underweight risks:
   • Weakened immune system
   • Higher risk of osteoporosis and fractures
   • Muscle wasting and weakness
   • Increased mortality risk

Assessing Healthy Weight in Older Adults

Determining what constitutes a healthy weight for older adults is not as straightforward as it may seem. While Body Mass Index (BMI) is commonly used as a measure of healthy weight, it may not be the most accurate indicator for seniors.

Why is BMI potentially misleading for older adults? As we age, our body composition changes, with a tendency to lose muscle mass and gain fat tissue. This means that two older adults with the same BMI might have vastly different body compositions and health profiles.

Instead of relying solely on BMI, healthcare professionals often consider a combination of factors when assessing an older adult’s weight status. These may include:

• Waist circumference
• Body fat percentage
• Muscle mass
• Overall physical function and mobility
• Presence of chronic diseases
• Nutritional status

It’s crucial for older adults to consult with their healthcare provider before embarking on any weight loss or gain journey. A professional can provide personalized advice based on individual health status, medications, and lifestyle factors.

Nutritional Strategies for Weight Management in Seniors

Proper nutrition plays a vital role in weight management for older adults. But what does a healthy diet look like for seniors aiming to maintain, lose, or gain weight?

The foundation of a healthy diet for older adults remains similar to that of younger adults: a balance of nutrient-dense foods from all food groups. However, there are some specific considerations for seniors:

Key Nutritional Recommendations for Older Adults

• Increase intake of fruits and vegetables for essential vitamins, minerals, and fiber
• Choose whole grains over refined grains for better nutrient content and satiety
• Opt for lean proteins to maintain muscle mass
• Include calcium-rich foods for bone health
• Incorporate healthy fats from sources like nuts, seeds, and fatty fish
• Stay hydrated with water and low-sugar beverages

For those looking to lose weight, focusing on portion control and reducing calorie-dense foods while maintaining nutrient intake is key. On the other hand, seniors aiming to gain weight should focus on increasing calorie intake through nutrient-dense foods rather than empty calories.

Weight Loss Tips for Seniors

1. Practice mindful eating and portion control
2. Increase consumption of high-fiber foods for satiety
3. Choose lean proteins to preserve muscle mass
4. Limit intake of processed and high-sugar foods
5. Stay hydrated to avoid mistaking thirst for hunger

Weight Gain Tips for Seniors

1. Increase meal frequency with nutrient-dense snacks
2. Add healthy fats to meals (e.g., avocado, nuts, olive oil)
3. Incorporate protein-rich foods at every meal
4. Consider nutritional supplements under medical supervision
5. Make mealtimes enjoyable and social to encourage eating

The Role of Physical Activity in Senior Weight Management

Physical activity is a crucial component of weight management for older adults. Regular exercise not only helps with weight control but also provides numerous other health benefits, including improved cardiovascular health, stronger bones, better balance, and enhanced mental well-being.

How much physical activity do older adults need for optimal health? The current recommendations suggest at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least twice a week.

Types of Exercise Beneficial for Older Adults

• Aerobic exercises: Walking, swimming, cycling, dancing
• Strength training: Weight lifting, resistance band exercises
• Balance exercises: Tai chi, yoga, standing on one foot
• Flexibility exercises: Stretching, yoga

It’s important to note that any amount of physical activity is better than none. Older adults should start slowly and gradually increase their activity level, always listening to their body and consulting with healthcare providers if they have any concerns or pre-existing conditions.

Lifestyle Factors Influencing Weight Management in Seniors

While diet and exercise are fundamental to weight management, various lifestyle factors can significantly impact an older adult’s ability to maintain a healthy weight. Understanding and addressing these factors can enhance the effectiveness of weight management efforts.

Key Lifestyle Factors Affecting Weight in Older Adults

1. Sleep patterns: Adequate sleep is crucial for maintaining a healthy weight. Poor sleep can disrupt hormones that regulate appetite and metabolism.
2. Stress levels: Chronic stress can lead to overeating and weight gain. Stress management techniques like meditation or deep breathing can be beneficial.
3. Social connections: Loneliness and social isolation can affect eating habits. Encouraging social meals and group activities can promote better nutrition and physical activity.
4. Medications: Some medications can affect appetite or metabolism. Regular medication reviews with healthcare providers are important.
5. Hydration: Proper hydration is essential for overall health and can help with appetite regulation.
6. Alcohol consumption: Excessive alcohol intake can contribute to weight gain and interfere with nutrient absorption.

Addressing these lifestyle factors in conjunction with dietary and exercise interventions can create a more holistic approach to weight management for older adults.

Overcoming Challenges in Senior Weight Management

Weight management for older adults often comes with unique challenges. Recognizing these obstacles and developing strategies to overcome them is crucial for successful weight management.

Common Challenges and Solutions

• Limited mobility: Engage in chair exercises or water-based activities
• Chronic health conditions: Work with healthcare providers to develop safe exercise and nutrition plans
• Decreased sense of taste or smell: Experiment with herbs and spices to enhance food flavor
• Difficulty in meal preparation: Consider meal delivery services or community dining programs
• Fixed income: Learn about budget-friendly, nutritious food options and local assistance programs
• Medication side effects: Discuss potential alternatives or adjustments with healthcare providers

By addressing these challenges head-on and seeking appropriate support, older adults can improve their chances of successful weight management and overall health improvement.

Weight management in older adults is a complex but crucial aspect of healthy aging. By understanding the unique factors that influence weight in seniors, adopting appropriate nutritional strategies, engaging in regular physical activity, and addressing lifestyle factors, older adults can work towards maintaining a healthy weight. Remember, it’s never too late to start making positive changes for better health and well-being. Always consult with healthcare professionals before making significant changes to diet or exercise routines to ensure safety and effectiveness.

Maintaining a Healthy Weight | National Institute on Aging

On this page:

Many factors can affect your weight, including your genes, age, gender, lifestyle, family habits, culture, sleep, and even where you live and work. Some of these factors can make it hard to maintain or achieve a healthy weight. Regardless, following a nutritious eating pattern and exercising regularly can help keep your body as healthy as possible as you age. Read on to learn why weight may change as you get older, why it’s important to aim for a healthy weight, and what you can do to help meet your goals.

Why does weight change as we age?

As we age, metabolism — how the body gets energy from food — can change. This means that some older adults must become more active or eat fewer calories to maintain or achieve their ideal weight.

Other older adults may lose weight unintentionally. This can happen if you have less of an appetite, difficulty leaving the house to buy food, pain when chewing or swallowing, or forget to eat.

Look out for sudden weight loss

Sudden, unintended weight loss can be a sign of a serious medical problem such as cancer, gastrointestinal disorders, and even some neurological diseases. If you or a loved one is losing weight rapidly without meaning to do so, consult a health care professional to find out if there is a medical cause.

Why should older adults maintain a healthy weight?

Keeping your weight in the normal range is an important part of healthy aging. As in other stages of life, elevated body mass index (BMI) in older adults can increase the likelihood of developing health problems. These include heart disease, high blood pressure, stroke, and diabetes. Losing weight or maintaining a healthy weight can help decrease these risks.

Being underweight also increases your chance of developing health problems. If you have a low BMI, you may be more likely to develop medical problems such as osteoporosis and anemia, and it may be harder to recover from an illness or infection.

Am I at a healthy weight?

Healthy weight ranges for older adults are different than for other age groups. The number on the scale — and even online BMI calculators — only tells part of the story. For example, older adults with a normal weight may have more fat and less muscle compared to others who are slightly overweight. Always talk to your doctor before trying to lose or gain weight.

How are food, exercise, and calories connected?

Being active and choosing healthy foods can help you maintain or achieve a healthy weight, feel more energetic, and decrease your chances of having other health problems. It’s important to choose foods rich in nutrients and aim for at least 150 minutes of physical activity per week.

The energy your body gets from the foods and drinks you consume is measured in calories. Your body needs a certain number of calories each day, depending on your activity level and other factors, to maintain your current weight. Visit MyPlate Plan to determine how many calories a day you need based on your age, sex, height, weight, and physical activity level.

To lose weight, exercise more or eat fewer calories than is recommended. To gain weight, increase the number of calories you eat while maintaining a moderate activity level.

Read more about making smart food choices and find recommendations of how much to eat, organized by activity level.

What should I eat to lose or gain weight?

Read and share this infographic to learn about making healthier food choices as you age.

Whether you are trying to lose or gain weight, eating healthy foods matters. Try to follow a healthy eating pattern rich in vegetables, fruits, whole grains, low-fat dairy, and lean proteins. If you’re concerned about your weight and want to change it, there are things you can do. Talk with a health care professional about how to make changes in a healthy way that’s right for you.

Trying to lose weight?

• Limit portion size to control calorie intake.
• Be as physically active as you can be.
• Swap out your usual foods for healthier alternatives.
• Stay hydrated with water and avoid drinks with added sugar.
• Set specific, realistic goals, such as three 15-minute walks per week.
• If there’s a break in your healthy eating or exercise, try to get back on track as quickly as possible.
• Keep track of what you eat in a food diary.

Trying to gain weight?

• Eat more foods with healthy fats, such as avocados and peanut butter.
• If you get full quickly, eat frequent, smaller meals throughout the day.
• Add nutrient-dense snacks such as nuts, cheese, and dried fruit to your menu.
• Dine with friends and family to make the experience more enjoyable.
• Stay active to boost your appetite.

How much physical activity do I need?

Read and Share this infographic and help spread the word about healthy diet and exercise.

Exercise and physical activity are good for just about everyone including older adults. Aim for at least 150 minutes of moderate-intensity aerobic activity — working hard enough to raise your heart rate and break a sweat — each week. You don’t have to accomplish this all at once, rather, you can break up your activity over the course of seven days. If you can’t meet the goal right away, try to be as physically active as you can. Doing something is better than doing nothing at all.

For adults at every weight, aging is associated with muscle loss, which makes certain activities difficult. Being active can help older adults maintain muscle mass and make it easier to conduct daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay as independent as possible.

You don’t need to spend a lot of money joining a gym or hiring a personal trainer to get fit. Think about the kinds of physical activities that you enjoy, for example, walking, running, bicycling, gardening, swimming, and dancing. Even everyday chores such as vacuuming can provide physical activity. While you’re getting started with exercise, try to stay motivated to move your body regularly. Then increase the length of time you exercise or add another fun activity. Talk with your doctor before starting a new or more vigorous exercise program.

Read about this topic in Spanish. Lea sobre este tema en español.

For more information on maintaining a healthy weight

National Heart, Lung, and Blood Institute
301-592-8573
[email protected]
www.nhlbi.nih.gov

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
800-860-8747
866-569-1162 (TTY)
[email protected]
www.niddk.nih.gov

Centers for Disease Control and Prevention (CDC)
800-232-4636
888-232-6348 (TTY)
[email protected]
www.cdc.gov

Office of Disease Prevention and Health Promotion
Move Your Way
240-453-8280
odphpinfo@hhs. gov
https://health.gov/moveyourway

Office of Disease Prevention and Health Promotion (ODPHP)
240-453-8280
[email protected]
https://health.gov/

President’s Council on Sports, Fitness & Nutrition
240-276-9567
[email protected]
www.fitness.gov

USDA MyPlate
703-305-2060
www.myplate.gov

USDA Food and Nutrition Service
Supplemental Nutrition Assistance Program (SNAP)
SNAP State Directory of Resources
www.fns.usda.gov/snap/state-directory

This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.

Content reviewed:
April 07, 2022

The 17 Best Ways to Maintain Weight Loss

Unfortunately, many people who lose weight end up gaining it back.

In fact, only about 20% of dieters who start off overweight end up successfully losing weight and keeping it off in the long term (1).

However, don’t let this discourage you. There are a number of scientifically proven ways you can keep the weight off, ranging from exercising to controlling stress (1).

These 17 strategies might be just what you need to tip the statistics in your favor and maintain your hard-won weight loss.

Why People Regain Weight

There are a few common reasons why people gain back the weight they lose. They are mostly related to unrealistic expectations and feelings of deprivation.

• Restrictive diets: Extreme calorie restriction may slow your metabolism and shift your appetite-regulating hormones, which are both factors that contribute to weight regain (2).
• Wrong mindset: When you think of a diet as a quick fix, rather than a long-term solution to better your health, you will be more likely to give up and gain back the weight you lost.
• Lack of sustainable habits: Many diets are based on willpower rather than habits you can incorporate into your daily life. They focus on rules rather than lifestyle changes, which may discourage you and prevent weight maintenance.

Summary:

Many diets are too restrictive with requirements that are difficult to keep up with. Additionally, many people don’t have the right mindset before starting a diet, which may lead to weight regain.

1. Exercise Often

Regular exercise plays an important role in weight maintenance.

It may help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance (3, 4).

When you are in energy balance, it means you burn the same number of calories that you consume. As a result, your weight is more likely to stay the same.

Several studies have found that people who do at least 200 minutes of moderate physical activity a week (30 minutes a day) after losing weight are more likely to maintain their weight (5, 6, 7).

In some instances, even higher levels of physical activity may be necessary for successful weight maintenance. One review concluded that one hour of exercise a day is optimal for those attempting to maintain weight loss (1).

It’s important to note that exercise is the most helpful for weight maintenance when it’s combined with other lifestyle changes, including sticking to a healthy diet (8).

Summary:

Exercising for at least 30 minutes per day may promote weight maintenance by helping balance your calories in and calories burned.

2. Try Eating Breakfast Every Day

Eating breakfast may assist you with your weight maintenance goals.

Breakfast eaters tend to have healthier habits overall, such as exercising more and consuming more fiber and micronutrients (9, 10, 11).

Furthermore, eating breakfast is one of the most common behaviors reported by individuals who are successful at maintaining weight loss (1).

One study found that 78% of 2,959 people who maintained a 30-pound (14 kg) weight loss for at least one year reported eating breakfast every day (12).

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, 11).

In fact, skipping breakfast may even help some people achieve their weight loss and weight maintenance goals (15).

This may be one of the things that come down to the individual.

If you feel that eating breakfast helps you stick to your goals, then you definitely should eat it. But if you don’t like eating breakfast or are not hungry in the morning, there is no harm in skipping it.

Summary:

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.

3. Eat Lots of Protein

Eating a lot of protein may help you maintain your weight, since protein can help reduce appetite and promote fullness (16, 17, 18).

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, 20).

Protein’s effect on your hormones and fullness may automatically reduce the number of calories you consume per day, which is an important factor in weight maintenance (20).

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, 20).

Based on several studies, it appears that protein’s effects on metabolism and appetite are most prominent when about 30% of calories are consumed from protein. This is 150 grams of protein on a 2,000 calorie diet (21, 22, 23, 24).

Summary:

Protein may benefit weight maintenance by promoting fullness, increasing metabolism and reducing your total calorie intake.

4. Weigh Yourself Regularly

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 (25).

Those who weigh themselves may also eat fewer calories throughout the day, which is helpful for maintaining weight loss (26, 25).

In one study, people who weighed themselves six days a week, on average, consumed 300 fewer calories per day than those who monitored their weight less frequently (26).

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.

Summary:

Self-weighing may aid weight maintenance by keeping you aware of your progress and behaviors.

5. Be Mindful of Your Carb Intake

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, 29).

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, 31).

Additionally, people following low-carb diets are less likely to eat more calories than they burn, which is necessary for weight maintenance (32).

Summary:

Limiting your intake of carbs, especially those that are refined, may help prevent weight regain.

6. Lift Weights

Reduced muscle mass is a common side effect of weight loss (33).

It can limit your ability to keep weight off, as losing muscle reduces your metabolism, meaning you burn fewer calories throughout the day (34).

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, 37).

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 (38).

Summary:

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.

7. Be Prepared for Setbacks

Setbacks are inevitable on your weight maintenance journey. There may be times when you give in to an unhealthy craving or skip a workout.

However, the occasional slip up doesn’t mean you should throw your goals out the window. 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.

Summary:

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.

8. Stick to Your Plan All Week Long (Even on Weekends)

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 (39).

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 (40).

One study found that weekly consistency made individuals almost twice as likely to maintain their weight within five pounds (2. 2 kg) over one year, compared to those who allowed more flexibility on the weekends (40).

Summary:

Successful weight maintenance is easier to accomplish when you stick to your healthy eating habits all week long, including on weekends.

9. Stay Hydrated

Drinking water is helpful for weight maintenance for a few reasons.

For starters, it promotes fullness and may help you keep your calorie intake in check if you drink a glass or two before meals (41, 42, 43).

In one study, those who drank water before eating a meal had a 13% reduction in calorie intake, compared to participants who didn’t drink water (41).

Additionally, drinking water has been shown to slightly increase the number of calories you burn throughout the day (44, 45).

Summary:

Drinking water regularly may promote fullness and increase your metabolism, both important factors in weight maintenance.

10. Get Enough Sleep

Getting enough sleep significantly affects weight control.

In fact, sleep deprivation appears to be a major risk factor for weight gain in adults and may interfere with weight maintenance (46, 47, 48).

This is partly due to the fact that inadequate sleep leads to higher levels of ghrelin, which is known as the hunger hormone because it increases appetite (47).

Moreover, poor sleepers tend to have lower levels of leptin, which is a hormone necessary for appetite control (47).

Furthermore, those who sleep for short periods of time are simply tired and therefore less motivated to exercise and make healthy food choices.

If you’re not sleeping enough, find a way to adjust your sleep habits. Sleeping for at least seven hours a night is optimal for weight control and overall health (49).

Summary:

Sleeping for healthy lengths of time may help with weight maintenance by keeping your energy levels up and hormones under control.

11. Control Stress Levels

Managing stress is an important part of controlling your weight.

In fact, high stress levels can contribute to weight regain by increasing levels of cortisol, which is a hormone released in response to stress (50).

Consistently elevated cortisol is linked to higher amounts of belly fat, as well as increased appetite and food intake (50).

Stress is also a common trigger for impulsive eating, which is when you eat even when you’re not hungry (51).

Fortunately, there are many things you can do to combat stress, including exercise, yoga and meditation.

Summary:

It is important to keep stress levels under control to maintain your weight, as excess stress may increase the risk of weight gain by stimulating your appetite.

12. Find a Support System

It can be difficult to maintain your weight goals alone.

One strategy to overcome this is to find a support system that will hold you accountable and possibly partner up with you in your healthy lifestyle.

A few studies have shown that having a buddy to pursue your goals with may be helpful for weight control, especially if that person is a partner or spouse with similar healthy habits (52, 53).

One of these studies examined the health behaviors of over 3,000 couples and found that when one person engaged in a healthy habit, such as exercise, the other was more likely to follow their example (53).

Summary:

Involving a partner or spouse in your healthy lifestyle may boost the likelihood that you will maintain your weight loss.

13. Track Your Food Intake

Those who log their food intake in a journal, online food tracker or app may be more likely to maintain their weight loss (35, 54, 55, 56).

Food trackers are helpful because they enhance your awareness of how much you are really eating, since they often provide specific information about how many calories and nutrients you consume.

Additionally, many food-tracking tools allow you to log exercise, so you can ensure you’re getting the amount you need to maintain your weight.

Here are some examples of calorie counting websites and apps.

Summary:

Logging your food intake from day to day may help you maintain your weight loss by making you aware of how many calories and nutrients you’re eating.

14. Eat Plenty of Vegetables

Several studies link high vegetable intake to better weight control (57, 58, 59).

For starters, vegetables are low in calories. You can eat large portions without putting on weight, while still consuming an impressive amount of nutrients (40, 59, 60).

Also, vegetables are high in fiber, which increases feelings of fullness and may automatically reduce the number of calories that you eat during the day (61, 62, 63).

For these weight control benefits, aim to consume a serving or two of vegetables at every meal.

Summary:

Vegetables are high in fiber and low in calories. Both of these properties may be helpful for weight maintenance.

15. Be Consistent

Consistency is key to keeping weight off.

Instead of on-and-off dieting that ends with going back to old habits, it is best to stick with your new healthy diet and lifestyle for good.

While adopting a new way of life may seem overwhelming at first, making healthy choices will become second nature when you get used to them.

Your healthier lifestyle will be effortless, so you’ll be able to maintain your weight much more easily.

Summary:

Maintaining weight loss is simple when you are consistent with your new healthy habits, rather than going back to your old lifestyle.

16. Practice Mindful Eating

Mindful eating is the practice of listening to internal appetite cues and paying full attention during the eating process.

It involves eating slowly, without distractions, and chewing food thoroughly so you can savor the aroma and taste of your meal.

When you eat this way, you are more likely to stop eating when you are truly full. If you eat while distracted, it can be difficult to recognize fullness and you may end up overeating (64, 65, 66).

Studies show that mindful eating helps with weight maintenance by targeting behaviors that are commonly associated with weight gain, such as emotional eating (67, 68, 69).

What’s more, those who eat mindfully may be able to maintain their weight without counting calories (69).

Summary:

Mindful eating is helpful for weight maintenance because it helps you recognize fullness and may prevent unhealthy behaviors that commonly lead to weight gain.

17. Make Sustainable Changes to Your Lifestyle

The reason why many people fail at maintaining their weight is because they follow unrealistic diets that are not feasible in the long term.

They end up feeling deprived, which often leads to gaining back more weight than they lost in the first place once they go back to eating normally.

Maintaining weight loss comes down to making sustainable changes to your lifestyle.

This looks different for everyone, but essentially it means not being too restrictive, staying consistent and making healthy choices as often as possible.

Summary:

It is easier to maintain weight loss when you make sustainable lifestyle changes, rather than following the unrealistic rules that many weight loss diets focus on.

The Bottom Line

Diets can be restrictive and unrealistic, which often leads to weight regain.

However, there are plenty of simple changes you can make to your habits that are easy to stick with and will help you maintain your weight loss in the long term.

Through your journey, you will realize that controlling your weight involves much more than what you eat. Exercise, sleep and mental health also play a role.

It is possible for weight maintenance to be effortless if you simply adopt a new lifestyle, rather than going on and off weight loss diets.

Nutrition plan for weight maintenance

November 28, 2019

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When all of your weight loss goals have already been achieved, the most important thing is not to rest on your laurels. If you do not continue to tightly control your diet, even when the numbers on the scale suit you, then the result can be lost very quickly, and all efforts may be in vain. It is especially a pity to lose what has been achieved when a lot of effort and time has been spent for this.

In order not to experience painful longing for ease and joy from your reflection in the mirror, you will have to make proper nutrition and regular exercise your habit for life. Sometimes just proper nutrition is enough to maintain weight at the same level, and sometimes it is necessary to create a small calorie deficit so that the body does not want to stock up again. It all depends on the individual characteristics of each and the initial data, as well as the long-term goals that you set for yourself.

However, there are a number of universal rules that should be followed to maintain weight at the same level.

1. Don’t just eat if you don’t feel hungry.

2. Do not sit down at the table immediately after hypothermia, overheating or stress.

3. Wait at least 20 minutes and try to recover before eating.

4. Eat 3-4 times a day – these are the main meals for hunger. You can add 1-2 light snacks.

5. Do not force yourself to eat, especially if you feel unwell.

6. Don’t overeat. Keep in mind that it can take a long time to feel full, so measure your hunger after a 15-20 minute break from eating.

7. Enjoy your food.

8. Chew your food thoroughly.

9. Eat more foods containing fiber (mostly vegetables and fruits). It not only promotes healthy digestion, but also allows you to prolong the feeling of satiety.

10. Keep drinking habits.

At the same time, it is always worth remembering the individual characteristics of your body. You probably already became aware of them in the course of losing weight. Be sure to consider your need for calories, the level of their consumption depending on the intensity and frequency of physical activity, your body’s reaction to certain foods in the diet or limiting their use.

Remember that all nutritional needs must be met whether you are losing weight, gaining or maintaining weight. The body should not lack nutrition so that you can always feel and look good. Also, do not severely limit the calorie intake. It should exactly match your needs according to age, gender, general body condition and activity level.

The ideal daily calorie intake for you can be calculated using the Harris-Benedict equation, invented at the beginning of the last century. It takes into account the level of metabolism and is based on many years of research into this process in the body of men and women.

66 + (13.7 x weight in kg) + (5 x height in cm) – (6.76 x age) – calorie requirement for men per day

655 + (9. 6 x weight in kg) + (1.8 x height in cm) – (4.7 x age) – caloric intake for women per day

By substituting your height, weight and age into the formula, you will get the number of calories you need. It is from this figure that it is worth starting when compiling a menu to maintain weight at the same level.

Consideration should also be given to generally accepted norms for the balance of other nutrients.

Fats should not be neglected even in the process of intensive weight loss, because they are of great importance in all metabolic processes. The minimum requirement for carbohydrates with an average level of physical activity is 4.5 – 6.5 g per kilogram of weight. The higher the intensity of physical activity, the greater the need for carbohydrates. Therefore, if you visit the gym several times a week for strength training, it is worth increasing the amount of carbohydrates to 6.5 – 9g per kilogram.

An approximate menu for a day to maintain weight at the same level, taking into account the above rules, may look like this.

Breakfast:

Yogurt and fruit salad (chopped fruit can be seasoned with plain white yogurt) or porridge with milk with vegetable oil or 2 eggs (hard boiled or soft, in the form of an omelet or scrambled eggs without butter) or low-fat cottage cheese with fruit.

Snack:

Fritters prepared without oil, with jam, syrup, honey or jam.

Lunch:

Vegetable or fish soup (soup)

Roast poultry meat dish with vegetable garnish

Fresh vegetable salad dressed with olive oil

Snack:

Fruit or vegetable juices, fruit

Dinner:

Light fish dish without garnish and salad or cottage cheese casserole, baked syrniki.

For dessert, you can afford dried fruit

You can use any drinks – tea, herbal or berry decoctions, most importantly – without sugar. And don’t forget to drink more water. The diet will help to diversify the different ways of preparing the same product. The main thing is that oil is not used at all or only in minimal quantities.

And if you do not have time for all these calculations, selection of suitable products and their preparation, then we hasten to please you: many have already appreciated the convenience of delivering ready-made healthy meals. The justfood.pro service will do all this for you, all you have to do is warm up a container with ready-made food that is balanced in all respects and eat it at the right time.

Nutrition to maintain weight: rations, menus for every day

Many girls, after losing five, ten, fifteen kilograms, are sure that their previous weight will not return to them, and allow themselves to “relax” a little. In fact, after you see the perfect mark on the scale, you need to make twice as much effort to maintain the result and show off a slender and toned body not for a week or a month, but for the rest of your life. How to do it without much effort – read our review.

How to choose the right weight loss program?

The main reason why you rapidly gain weight after the end of the diet is a weight loss program based on:

• mono-diet ( rice, buckwheat, kefir, apple ). The basic principle of such diets is to consume one product for 3-5 days: buckwheat, rice, fat-free kefir, an apple and occasionally add honey or carrots to them. The downside is that you “feed” the body with carbohydrates and completely “block” the intake of proteins and fats necessary to keep the body in good shape. When the diet ends, then you begin to sweep everything from the shelves of the refrigerator. Only in this way the body will be able to “receive” the necessary vitamins, trace elements and amino acids to ensure the normal functioning of all systems – from the digestive to the respiratory;
• restriction of proteins, fats or carbohydrates: such diets are fraught with the fact that the metabolism will slow down, and as a result, hair, teeth will begin to fall out, the skin will lose its former tone and appearance. And all because the balance between the intake of proteins, fats, carbohydrates necessary for the full “functioning” of the whole organism will be lost;
• turning food into complete “bad taste” : eating rice, buckwheat, meat, fish without salt and spices is commendable, but then you will certainly have a desire to add “salt and spice” to the menu by eating junk food such as burgers, french fries , fried chicken, flour and sweet.

If we analyze the principle of modern diets, then it comes down to drastic restrictions on food, and not a complete change in culinary habits. And as soon as the diet is over, you will return to the usual way of eating. Be sure that the lost kilograms will be replenished in a couple of days, and they will “take” another two or three kilograms with them, which will make you feel depressed and understand that all efforts have gone down the drain.

Therefore, if you want to lose weight and keep the result, you need to choose nutrition systems based on:

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• varied and balanced menu : Meals prepared with foods high in protein and complex carbohydrates but low in fat. These include chicken breast, vegetables, fruits (except bananas and grapes), herbs, cheese, cottage cheese, lean meats and fish, cereals, durum wheat pasta. Using these products, you will prepare fragrant, hearty, delicious dishes that will be a great addition to your daily diet;
• there are no strict restrictions : renunciation of floury, sweet, fatty foods is a mandatory requirement for those who dream of an ideal mark on the scales, but a complete ban on salt, spices, seasonings can only harm the body, since you will not get useful vitamins, trace elements and amino acids in full. Because of this, the digestive system will fail;
• there is no complete rejection of fats : do not forget that fat is a building material for the body. If you reduce your intake, your hair will lose its natural shine, the skin of your face and body will become less elastic, your metabolism will slow down, and hormonal disruptions will occur. If the weight loss program does not prohibit low-fat foods, this is a big plus, because you will keep the body in good shape and prevent “failures” that occur due to a lack of fat.

The main advantage of competent nutrition systems is that they are aimed at a radical change in culinary habits for a long time, and not for a couple of days. By adhering to these nutritional rules, you will accustom the body to the consumption of healthy food and you will no longer be able to eat buns, ice cream, chocolates, smoked sausages or sausages, as before.

And now a little about the main question!

How to choose the right weight loss system for you?

First – study the set of products recommended for preparing the dishes indicated in the weight loss program. This is necessary in order to:

• form a budget for the purchase of food;
• correlate dishes with culinary preferences;
• to make the best version of the weight loss system.

For example, if you are allergic to lactose, then all dairy products are automatically excluded from the diet and they need to be replaced. The same goes for vegetables, fruits, cereals, meats and fish that you don’t like or can’t afford. Choose nutrition programs that fit all three parameters so that you can follow the new nutrition program without any problems.

Second – test the diet. If it is said that you should have three main meals and two snacks for the whole day, but you cannot make time for them for a number of reasons (permanent work, there is no way to eat at the exact time), then you need to look for alternative options so that in Accurately follow the recommendations of a nutritionist.

Third – choose a diet that suits your lifestyle. Let’s say that you work the night shift, and your morning does not begin until one in the afternoon. Then such principles of nutrition as “do not eat after six” or “start the day with a shock portion of carbohydrates” are clearly not suitable for you. While working, you will constantly experience a brutal appetite, and starting the day with a portion of porridge with a banana or a cup of coffee with croissants, you run the risk of “gaining” extra centimeters at the waist and hips, because after 12:00 the metabolism slows down, and in order to use up the received portion carbohydrates, you will have to make three times as much effort.

If you have an atypical work schedule, then you need to carefully select a weight loss program or visit a nutritionist so that the specialist writes a detailed meal plan.

There are also universal diets, which include ready-made food for weight maintenance with home delivery:

How to introduce a new food system?

One of the main missteps that girls who want to get rid of extra pounds make is a sharp transition to a new diet. And this is not always correct, because because of such a change, the body experiences severe stress. He was deprived of the main “joys”: flour, sweet, fatty, chips, salted nuts and other harmful products, and now he has to survive on healthy food.

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Nutritionists recommend gradually changing the diet, excluding flour, sweets, high-fat foods (smoked sausages, sausages, lard, pork), packaged juices, seeds, nuts from the diet for 2-3 weeks.

In addition to food, it is necessary to review the drinking regime. Drinking 1.5-2 liters of purified water per day will help:

• get rid of waste and toxins;
• speed up metabolism;
• eliminate weakness and malaise;
• prevent acne, pimples, redness, dry skin of the face and body;
• improve the functioning of the digestive system.

The main thing is to drink water according to the following scheme: one glass on an empty stomach, one glass 15 minutes before a meal and one glass two hours after a meal.

Another factor in a successful “transition” to a new diet is the elimination of all temptations. If you have a serving of ice cream in your refrigerator, then the thought of a treat will haunt you anytime, anywhere. And so it is with all the “temptations”: cookies, chocolates, buns, chips, nuts. It is better not to keep them at home or warn relatives to carefully hide these delicacies from you, because even highly motivated people sometimes find it difficult to resist the smell of fresh pastries, chocolate or their favorite ice cream.

How much time to devote to sports activities?

Those who are with sports on “you” will have to change this setting, because only through physical activity you will receive:

• slim figure;
• elastic skin;
• high body tone;
• fast metabolism;
• relief muscles;
• attractive silhouette.

Also, training will accelerate the loss of extra pounds and enhance the “effect” of proper nutrition by 20-30% due to the growth of muscle fibers and the gradual “drying” of the fat layer.

The most effective way to get rid of hated kilograms is going to the gym, where, alternating strength and cardio loads, you will bring your body into perfect shape within a few months.

But if you don’t like working with hardware, there are plenty of alternatives:

• yoga;
• dancing;
• cross-country running;
• stretching;
• swimming;
• karate;
• tai-bo;
• step aerobics;
• classical choreography and others.

The key criterion when choosing a sports activity is how you feel during your workout. If you enjoy the process and regret that you missed the workout, then the choice is definitely the right one. But in no case do not agree to classes during which you feel apathy, irritability, depression, but endure because you “have to”. You don’t need to do this, because you will not only beat off the craving for physical activity, but also slow down the process of losing weight – negative emotions drive the body into a state of stress, and, as a rule, we often “seize” it and quickly return to the starting point.

After you have chosen a sports direction, get into the habit of visiting a sports club or exercising at home at least three times a week for 40-60 minutes, giving your best at this time. You can choose suitable training programs yourself or entrust this procedure to a specialist – for example, a professional trainer.

Why give up alcohol and smoking?

Another rule to follow is the rejection of bad habits. These include drinking alcohol, smoking, and not sleeping at night.

By smoking 1-2 cigarettes a day, you disrupt the respiratory system, slow down your metabolism, make your hair brittle, and your teeth become yellowish-gray. Giving up this bad habit is a step towards quick weight loss and improved appearance.

As for alcohol, the danger of this “enemy” is that it provokes appetite. After a glass of wine, a glass of beer, or a small glass of cognac, you’ll crave something sweet or savory. But another problem is that the sense of responsibility is also dulled: when we have drunk a glass of wine, we want to “continue the banquet”, and we no longer notice how we ate a sandwich, sweets, chips and other snacks that will certainly “settle” on waist and hips.

No less detrimental to a beautiful figure and constant lack of sleep, which provoke the appearance of dark circles under the eyes, a depressed state and a desire to drink coffee with chocolate to cheer up a little.