Losing weight and keeping have different rules

Weight loss versus weight loss maintenance require a different set of skills and mindset.

This is why so many people lose weight only to regain it all back!

The Weight Loss Phase

Initially, weight loss often involves creating a calorie deficit—consuming fewer calories than the body expends. This is mostly achieved through dietary modifications, aka eating fewer calories.  Many women find success with structured programs that provide clear guidelines on nutrition and exercise. During this phase, the focus is predominantly on the numbers: counting calories, tracking macronutrients, and monitoring the scale.

It really doesn’t matter what method you use. It can be intermittent fasting or the grapefruit diet as long as you are in a caloric deficit you will lose weight.

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However, as Dr. James Hill, a renowned expert on obesity and weight management and co-founder of the National Weight Loss Registry (that tracked over 10,000 people0, points out, “We’re good at helping people lose weight; we’re not so good about helping people keep it off.” This insight underscores the necessity of planning how you will maintain your weight loss.​WebMD+1Captivate+1

Transitioning to Weight Maintenance

Maintaining weight loss requires a shift in approach.

Long-term success hinges on developing sustainable habits. You can’t simply restrict calories for ever and ever.

Dr. Hill emphasizes the importance of aligning one’s lifestyle with personal values and purpose, stating, “We found that when people see the disconnect between their purpose in life and how they’re living their life, it’s a huge motivation to change.”

For example, when I meet with a new potential client, I ask them “why do you want to exercise/get stronger/lose weight? How will this change your life?” 

When you begin to reflect on all of the things in your life that you’ll be able to do with more ease and confidence, it’s a game changer.

Key Strategies for Sustained Weight Maintenance

1.Regular Physical Activity: Engaging in consistent exercise is pivotal. The National Weight Control Registry indicates that 90% of successful weight loss maintainers exercise, on average, for about an hour per day, with walking being the most common activity. ​

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2.Mindful Eating Habits: Becoming aware of what you are eating, when and how much is critical to success. You have to know what you are doing when it comes to eating – no more eating because your anxious or sad.

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3.Self-Monitoring: Regularly tracking weight, food intake, and physical activity can increase self-awareness and accountability. The same registry reports that 75% of successful maintainers weigh themselves at least once a week. ​

3.Building a Support Network: Surrounding yourself with supportive friends, family, or support groups (like a personal training studio)  can provide encouragement and accountability, which are crucial for long-term success.

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4.Continuous Goal Setting: Setting new, achievable goals helps maintain motivation and provides a sense of purpose beyond the initial weight loss. Weight loss can’t be the goal forever, it’s just not motivating enough.

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In conclusion, while losing weight and maintaining weight loss are interconnected, they require different strategies and mindsets. By understanding and preparing for the unique challenges of each phase, women can enhance their chances of achieving and sustaining their health goals.​