Maintaining your weight after many months/years of weight loss may feel like ‘the easy part’ but it requires some careful planning. For some, there is a fear of regaining weight or there may be a very strong desire to return to old eating habits and foods. Understanding how to change your diet after weight loss will contribute to long-term success without feeling deprived.
Understanding the maintenance phase:
Evidence suggests that after a significant amount of fat and weight loss, your metabolism may be primed to help your body regain weight to your previous weight. Part of this metabolic adaption often includes an increase in hunger to encourage you to eat more and even start to crave some of those long-forgotten tasty snacks that used to be part of your old eating habits.
This is primarily a protective mechanism so that we can regain weight quickly after a bout of starvation or food deprivation. However, in today’s world of plenty, this can lead to an all too easy regain of weight if we are not paying attention.
One way to protect against this rebound is to carefully create eating plans that provide enough energy and nutrients to maintain your current weight along with regular exercise(including weight resistance activities). Over time you may be able to establish a new weight set-point that will make it easier to maintain your new weight over the long-term.
Creating your personal maintenance diet:
Find energy balance:
Working out how much energy someone needs for weight maintenance is best to be done one step at a time. Start by adding 150-200 calories per day for about a month to see if your weight stabilises. This energy ideally can come from nutrient dense foods such as an extra piece of fruit or a larger portion of pasta with lunch. This way, the energy you are adding back also helps you feel more energetic and supports your body’s needs for essential nutrients.
Build daily food guidelines:
Some basic guidelines for everyday meals that will help you maintain your weight include:
- Include some protein at every meal which helps you feel fuller for longer
- Aim to eat until you feel comfortably satisfied rather than uncomfortably full
- Fill half your plate with vegetables before adding other parts of the meal
- Choose high fibre options wherever possible. This includes things like wholemeal pasta, wholegrain wraps, high fibre cereal etc.
- Drink plenty of water/low calorie fluids both between and during meals
- Eat slowly and intentionally. This means eating without distractions, scrolling or rushing around.
Continue portion awareness:
Keeping an eye on portion sizes can be a great way to focus on foods rather than calories. It is easy and quick to tally these through you day without the need for apps or writing. Simple strategies such as using a smaller plate can help you stick to smaller portions.
Portioning your snacks into containers or small bags can also provide you with a simple way of setting yourself up for success between meals. They are also easy to grab and go rather than take the whole packet and have the temptation to graze.
Sometimes versus everyday foods:
Nutrient-dense foods contain essential vitamins, minerals and nutrients that the body needs everyday to work at its best. Energy-dense foods are primarily high calorie and usually easy to eat fast and are nice to have sometimes. When you are time poor or tired, it can be almost automatic to reach for the quick and tasty snack.
Consider instead, to go through your cupboard and fridge and ensure you have filling everyday foods within easy reach and view to remind you to make healthy choices in the spur of the moment. Put the energy-dense, sometimes foods, up the back and out of sight to make it easier to forget they are there. When you really feel like those foods, they will be there.
Find movement that you look forward to:
Physical activity becomes even more important during the weight maintenance phase. Exercise helps regulate your appetite, improves mood and motivation, and maintains the muscle mass that maintains your metabolism. Finding activities you genuinely enjoy will ensure you look forward to it and then it will never require willpower to complete.
The goal isn't to exercise excessively, but to move consistently. Even 30 minutes of daily activity can make a significant difference to your long-term success.
Build long-term success habits:
Managing your diet after weight loss is about finding your personal balance between structure and flexibility. It's a skill that improves with practice, and every day offers an opportunity to refine your approach.
Remember, successful maintenance looks different for everyone. Focus on creating a way of eating that supports your health, fits your lifestyle, and brings you satisfaction. With patience and the right strategies, you can maintain your weight loss while enjoying a fulfilling relationship with food.
