How To Maintain Weight Loss Long Term (Sustainable Weight Loss Tips!)
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- Опубліковано 25 сер 2024
- #IvanaChapman #weightloss #longtermweightloss #loseweight
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HOW TO MAINTAIN WEIGHT LOSS LONG TERM (Sustainable Weight Loss Tips!) // Coming up with a sustainable weight loss diet will help you to maintain weight loss. In this video, I'll go through the evidence for successful weight loss maintenance.
Maintaining your weight loss should be easier than initially losing weight, but that means you need to follow a sustainable weight loss plan.
I'll go through what the research says about how to maintain your weight loss long term. The plan you create, and the people surrounding you, can make a big impact.
Learning how to maintain weight loss for the long term is important, because otherwise you'll be stuck with the inevitable ups and downs of your weight. I explain how to make your weight loss sustainable and create a sustainable weight loss diet for yourself.
Exercise can play a role in long term weight loss, but it's not as important in the short term as most people think. A sustainable weight loss plan does generally included physical activity.
This video will explain how to maintain your weight long term. How to maintain your weight loss without giving up foods that you love.
The research study I've based this video on gives you sustainable weight loss tips from people who were successful (and those that weren't successful!) with long term weight loss.
Reference:
Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review: www.tandfonlin...
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
How To Maintain Weight Loss Long Term • How To Maintain Weight...
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I followed the advice of not weighing myself a couple times a week and before you know it, I regained each time! I am someone who needs to know my weight at all times to keep me accountable
Yup. Regular weighing is helpful for staying on track.
Same here I weigh daily
I weigh in every am. This has helped me understand natural fluctuations from salty foods, to less sleep, fighting a cold, constipation. I keep an eye on things, and because I want to be realistic and maintain my healthy weight, the scale is another helpful tool.
Same! I have to weigh daily. If not I let myself fall off the wagon,
One point that needs to be made about weight maintenance.
You won’t maintain your lowest number. You will gain 3-5 pounds almost immediately when you go back to maintenance calories.
The reason is that you have more food in your system, and more sodium causes some water retention.
People panic when they see the scale go up. It is inevitable and one should realize they will maintain at a higher weight.
Thanks for watching! How did you achieve your weight loss? ⬇
Thanks for the advice! There is a lot out there about losing weight, but I haven't come across too much about maintaining that weight loss. I've managed to maintain a significant weight loss for a couple of years now with some fluctuation in pounds here and there. Losing weight was hard- keeping it off is so much harder! I definitely have noticed that having and achieving goals such as challenging myself in my workouts, like you mentioned, has helped. Also trying new foods that I would have shied about from in the past, foods that are more nutritionally dense or just foods I've never tried before, keeps things "interesting" and keeps me from feeling deprived.
Congrats on your success! 😁 Seems like you’ve been able to implement good strategies to maintain your weight. That feeling of “deprivation” seems to be what keeps a lot of people from maintaining their weight loss.
I am one of the 80% of people who successfully lost weight and then gained it all back within one year 😆
I lost 20 lbs (155 down to 135) through eating low carb 6 days a week and having one cheat day where I can eat whatever I want. I didn't work out or exercise. I had a 1 year old i was taking care of so my daily activity came from playing with her... I was able to lose 20 lbs in 5 months. I wasn't done and I meant to keep it up until I hit 125 lbs. However I started slipping, my cheat days became two days a week and then I started bringing sugary foods and carbs into my fridge at home. Or I'd start to reach for the snacks I was storing for cheat day on my regular days. It all started to unhinge. Slowly i was eating them every day. Within 4 months I was back to 155 lbs.
I'm starting my journey again. I'm hoping this is my last attempt. I was encouraged to know I could still lose weight after 35 years old and I want to stick to a healthy diet, low carb works well on my body with a cheat day once a week. But this time I'm incorporating strength training and cardio sessions. Will be monitoring my weight too on the scale. Two things I didn't do on my last journey. Finally I may start off with keeping a food journal (although I don't think that's a long term sustainable habit for me) just to keep accountability.
Keeping a food journal (as well as counting calories) is a helpful short-term strategy for some people. Based on your comments, I don't think you'll enjoying sticking to it for long. Although your original plan seemed reasonable, it wasn't sustainable for you in the long term. I'm not a huge fan of cheat days, mainly because of what you mentioned - over time they tend to spread out into other days. One thing you might want to consider is finding someone to be accountable to for your goals. If not a coach, then at least a friend/acquaintance who can keep you accountable for your progress. Just make sure to choose someone who you can count on - this strategy can backfire with the wrong person.
How is it going now ? Don’t even bother with cheat days ! Just make a healthy version, there’s a healthy version for literally everything
Excellent video. Very informative. I too was one who gained back all the weight a few years ago after losing weight. This time though I joined weight watchers, hired a personal trainer to start up my fitness and I’m almost at my goal, stronger and feel great. Accountability is huge for me.
So glad that you liked the video! 😊 Yes, accountability is really important…it’s what many people miss, even when they get everything else right.
excellent video!
Thanks! Glad you liked it.😊
Thank you ❤
I do a metabolic diet once a year for six weeks. It's very healthy and I loose 8-10% of my body weight mainly in the right places. That keeps for about half a year and I can eat a lot. Then I get too relaxed about it and I start gaining weight. I can fix it a bit with intermittent fasting 14:10 for five days a week. But recently I lost control also due to lockdown frustration and stress 😪
Sorry to hear that. 😢 Stress eating is a common problem and not that simple to overcome. I'm not a huge fan of going from diet-to-diet to achieve short term results. It's better to find a way of eating that can be sustainable for you in the long term.
Really good insight. Thank you. I lost 34 pounds and maintained it about two years but then it came back almost all at once and I found out I was having thyroid issues.
I have often struggled with all or nothing thinking and found your video helpful for the balanced and moderate approach. I really appreciate the acknowledgment of activity/exercise being a positive factor, because frankly those who keep putting down my regular exercise, “because you have to focus on calories” have not only demoralized me but also fueled an unhealthy interest in fad diets.
When I think back on losing (and maintaining) my weight loss, it was through optimal and consistent exercise (HIIT every morning), and at the time eliminating coffee and cream. Now that I’ve adjusted to new medication, I’m getting ready to get back to the plan that I know works for me. Thank you @IvanaChapman
Thanks!
So glad it was helpful. 😊 And thank you!
For me staying disciplined in tracking my caloric intake helps a lot. I see instant results with this accountability method
Absolutely! Calorie monitoring can be very helpful.
Any advice on how to keep the weight off while travelling for work?
As someone who is short and therefore have a low BMR for my preferred weight (Tho' I only base this off of liking the aesthetic. I don't actually care about the scale number), instead of losing weight by cutting calories, I simply became more active. I was already walking a lot due to not owning a car, so some simple exercising was enough to do the trick. Well, I did also cut out majority of artificial sugars, especially sodas.
In order to maintain that weight and not end up losing even more body fat, should I just let my body get used to the current intake where it adapts to the deficit? Or slowly increase my calories to compensate for what I burn during exercises to get to my actual maintenance calories?
“Maintenance calories” are a bit of a moving target. Your body is constantly adapting to changes you make. If you’re continuing to lose weight at your current intake (and you don’t want to) then you can gradually increase until your weight loss stops.
I’ve lost 60 pounds.
To maintain I just eat 2000 calories one day per week. The rest of the week I just eat how I feel like.
Works for me.
I’m not at my goal weight yet but realizing now that I’m gonna have to have a plan for maintenance, so I’m preparing.
I’m wondering if it might be beneficial to have some sort of “reward” for each weigh-in that you have successfully maintained. For me I’m thinking of using star stickers like I am a kindergartner lol. People talk about how it’s sad to stop getting the dopamine hit of success from seeing the scale go down, so I wonder if that could just be reframed in a way that still feels satisfying.
Yes! Absolutely! You can give yourself a (non-food) reward for achieving milestones on your journey. Also, I love stickers! 😁
if i slowly increase my calorie intake (of course while being careful about the macro balance) and continue my daily exercises, will I maintain the weight that I reached?
If it’s within a similar range, then likely yes. Your body is constantly making adaptations so small changes probably won’t affect your results.
what if i lost the weight in an unsustainable way but it was not purposely? how do i healthily maintain that weight?
It really depends on how you lost the weight, I guess. You will maintain that weight by eating the same way you did to get to that weight. Or at least the same amount of calories. Anything else will cause some type of change.
is increasing daily calories by 100 every 7-10 days a good way to get back to maintenece? My regular maintence is 2200 a day bc i walk a lot. Without the excercise i'm 1600 a day. I eat 1200-1500 calories a day goal weight is 115 pounds and im 5 foot 11, I eat good amount of fruits vegetables and protein, I limited carbs (not completely but eat lots of protein and limit sugar) , I walk 3 hours a day at brisk walk pace, does this sound like a good plan? Ik im underweight at 118.8 pounds but I feel amazing and look a lot better than i was when 5 foot 9 and 197 pounds on september 22 of 2022. I do not want to gain any weight back once i reach my goal, and i might make it so i get to lower to mid 110's bc 115 is most i want to weigh with fluctuations.
115 pounds, I feel like i can make it to my goal in the next 2 weeks since i typically lose 2 pounds every 6-7 days since my weigh in's are every 3 days. People tell me i am too light but i like my weight and want to maintain between 110-120 pounds for a while. Anything above 120 i would want to lose weight and anything under 110 pounds is a should gain weight but not rapidly. Once my calories are between 1800-2100 a day (after metabolic recovery), i might have 2 cheats in a week, one is a cheat meal during school week which i might eat up to 1000-1300 caloires but count caloires for rest of day, but on weekends i will probably have 1 day where i eat 3000 calories that day, I figure it would help maintain my goal weight. I walk 8 hours the day after a cheat day just to be safe. Otherwise after i fully get through metabolic recovery and eat 1900-2300 caloires a day assuming i keep brisk walking 3 hours a day (burns 580-700 calories for 3 hours for me, depends on speed i walk at)
My cheat meal at lunch may consist of popeyes or a nice burger and fries and soda can easily add up to my 70%-60% daily calories but hey, ima keep walking and count calories for rest of day. 2 cheats a week once i reach my goal. 1 of the cheats is a cheat meal and strictly counting calories for rest of day. at the start of a week and the other is a cheat day on a friday saturday or sunday.
I will keep eating healthy on days i dont have cheat meals or days by adding in more fruit and vegetables and meats and gradually re introduce carbs but not quickly reintroduce carbs to the point i suddenly gain 5 pounds back. Once i reach 115 pounds im going to start increasing caloires by 100 every 7-10 days, 1200-1500 is normal for me so one week i change it to 1300-1500 cal a day then 1 week later change it from 1300-1600 a week then 7-10 days after that 1400-1600 then 1400-1700 and im going to keep doing that pattern until my weight stalls and the number doesnt go down anymore and make sure i dont gain weight either.
May I ask how old you are? Because it seems like you might be a little young to have such a complex plan. And there are some behaviours that you’ve described that aren’t healthy (walking 8hrs the day after a cheat day). I’m not a fan of the “cheat” meal, “cheat” day plan as it develops an unhealthy relationship with food.
@@IvanaChapman 17 but i came a long way and now im slowly trying to adjust my calories so i dont gain any weight back, i only walk a lot after cheat days, on normal days i walk for 3 hours. I still want to eat a what i want sometimes even if its high in calories or not the healthiest. I guess if its not really considered a cheat day or meal if i reach my goal weight and am more chill with my choices.
I keep researching things like low calorie bagels, researching halo top flavors and things so i can enjoy tasty food and not gain weight. Also low calorire bread and jam, I can always make a low caloire high protein penut butter.
Low fat almond unsweetened chocolate milk which is 40 calories for 8 oz, i can easily enjoy 16 oz of it with homemade muffins that are 130 calories a pop as a snack.
You’re under 18 so I won’t give any advice. But I’m not sure you’re on the right track here.
Thank you ❤🇮🇱
What if I slowly increase my calories?
You probably will want to do that at some point. Your body is constantly making adjustments to whatever you do. A small calorie increase probably won’t be an issue.
girl please squint your eyes when you smile
Thanks for a great video ! Great tips ! It’s totally a lifestyle vs just dieting , living that healthy plant based lifestyle has made the biggest difference !