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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:
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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
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The audio level of this video is horrendous
I’m working my way up to maintenance after a long deficit and 90lb weight loss. I wish there were more maintenance videos that don’t mention “weight loss” or “weight loss maintenance“, rather just “maintenance”. I’m trying to shift my thinking from thinking I need to LOSE weight into more of an “I’m great where I’m at”. The mind shift is important for me. I digress. Your points are helpful. Thank you.
Im tracking my calories. Can i eat 1200 cals of chocolate for the day and lose weight?
I'm not trying to lose weight but watched this because I knew most of the principles would apply to anyone serious about their strength and fitness. Thank you very much Ivana
Thanks!
Thank you ❤
Thank you ❤🇮🇱
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.
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.
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 !
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
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?
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.
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?
What if I slowly increase my calories?
what if i lost the weight in an unsustainable way but it was not purposely? how do i healthily maintain that weight?
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.
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.
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.
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.
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 😪
excellent video!
For me staying disciplined in tracking my caloric intake helps a lot. I see instant results with this accountability method
Thanks for watching! How did you achieve your weight loss? ⬇