“Help! I lost 50 pounds 2 years ago and have slowly regained all of it plus 10 more pounds!”
Have you put in all of the hard work and discipline to lose weight, only to see that lost weight slowly creep back on? We hear you. This type of complaint is so common that it stings. So how can you avoid weight regain?
First of all, it is important to recognize your previous efforts and achievements. You gained some weight. But you also lost some weight! Remember that confidence that you had when you realized you could do something hard? Remember your dedication to your health goals and how good that felt even though it was also challenging? Good job on the healthy steps you have taken so far! Pat yourself on the back and understand that you are not a failure. These weight loss and gain struggles are common and you are not alone.
In fact, Research shows that most people who lose weight end up gaining that weight back within 5 years. This is a very disheartening statistic and there are many things that could be causing this weight regain.
There is no end to weight maintenance
Weight loss and maintenance doesn’t come with start and finish dates. If you’re going to manage your weight, you are never truly off your diet. Reading this might feel really overwhelming because it would sure be nice to just sit back, live our lives, and not have to worry about our weight. Unfortunately we are surrounded by junk and processed foods, fast foods, sweet treats, fancy lattes, in addition to being commonly tasked with sedentary desk jobs.
Weight management and nutrition are a lifetime commitment.
It is a commitment worth making though, for your mental and physical health and well-being.
Set realistic goals
Some nutrition plans, especially “fad diets” or weight loss “teas”, claim to help you lose a lot of weight very quickly. These methods of weight loss are often unhealthy and they rarely work, especially for the long-term. Extreme exercise and extreme diet restrictions are too hard to stick with, and when we set ourselves up for these unattainable goals, we’re also potentially setting ourselves up for disappointment.
These unhealthy methods are also crowding out the healthy habits that are so important for sustainable weight loss.
Find healthy foods that you enjoy eating.
Find exercises that you enjoy doing. Find the time of day you prefer to exercise most. When you begin feeling tired of these routines, change them up for new ones to keep it interesting and sustainable! Always remember that this is your own personal journey, and you get to choose the path you take.
Evaluate your calorie intake
Have your food intake habits shifted since you stopped your previous nutrition and exercise plan? This can happen subtly over time and before we know it, we can end up back where we started.
It is important to remember that a smaller body will require fewer calories to function.
As you lose weight, your caloric needs will continue to decrease as well. A 5’0” petite female will need much fewer calories than a 6’5” NFL linebacker.
Exercise: your best method to avoid weight regain
Research has shown that exercise alone is not an effective strategy for losing weight. Effective weight loss will mostly be achieved through proper nutrition and a calorie deficit. However, research has also shown that exercise is your best defense against weight gain or regain. Again, find those exercises that you like, find a routine that works for you, and plan to keep those habits in your life.
Exercise is not only going to help you maintain your weight.
It will also strengthen your cardiovascular system. Exercise helps maintain and even increase muscle mass, which keeps the rest of your body strong. It staves off the effects of aging and can increase your metabolism.
Minimize sedentary time
The more you move throughout the day, even if it is walking, taking the stairs, cleaning, etc. you will burn more calories and have an easier time maintaining your weight loss. Try to get creative with the ways you move your body. If you have children, this could be a great opportunity to teach them healthy habits in addition to changing your own.
Getting a pedometer or other fitness tracking watch can be a helpful tool for gaging how much movement you are getting throughout the day. This truly can be eye-opening to see how daily movement adds up monumentally throughout the weeks and months!
Stick with it
It can be so discouraging to lose weight and regain it again. Feelings of defeat and failure are real and painful, and it can be tempting to give up altogether. Keep in mind that falling off the weight loss wagon happens and don’t panic! You can get right back on track.
You don’t have to be perfect in order to achieve your weight loss goals.
The road to weight loss success is not always straight but research shows that if you can keep the weight off for two years, you’re likely to keep it off for good. Two years may seem like a long time, but when you consider an entire lifetime living in our bodies, two years is a worthwhile investment.
We can help you avoid weight regain
Are you interested in breaking the cycle of weight gain and weight loss, and ready to enter into weight maintenance? Helping people lose weight and keep it off is one of our greatest passions, and we’ve got the tools to help each patient reach their weight loss goals and keep it off.
In fact, this is one of the best parts about being a brick-and-mortar medical weight loss clinic.
We are here! We are always here. We are more than an influencer or other online profile. Our staff is qualified and trained to help you handle your weight challenges, and if new challenges creep up a year later, we are still here and ready to help!
If you’d like to come in for a free consultation with our specialists, fill out the free consultation form or give us a call at (801) 566-4242. There is no obligation and we have several options to fit every lifestyle. We can help you lose weight or help you avoid weight regain. We can help with 10 pounds, 100 pounds, and anywhere in between. We are here for you when you are ready!