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3 Strategies to Prevent Relapse After Reaching Your Goal Weight

Winning the Mental Game


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  • I appreciate all the suggestions in this article and hopefully this will help me.
  • I will keep this article in mind and reread it once I get to my goal weight.
  • ETHELMERZ is EXACTLY right--some of us will NEVER feel satisfied eating just fruits, veggies, fish & chicken. Sure, we can lose weight, and sure we can maintain that weight for a couple years...but then eventually we NEED some freakin' Doritos & ice cream! I've spent so many years eating "healthy" that salads literally make me GAG. I don't ever want to see another Kale Chip (NO, they are NOT a substitute for potato chips!), or another celery stick, or another head of broccoli. I LOVE cheese, and pasta, and potato chips. And a fresh-baked homemade melty chocolate chip cookie?!? Yeah, there's no way an apple can compare. They're called comfort foods for a reason! ;)
  • I have that exact problem....Great blog
  • When I started I only wanted to get into the middle of the "overweight" category which I did....and then had a heart attack. That got me continue losing weight and it is the BIG motivator to keep me at our under that goal.

    I still track my food because it works for me and with app on my phone it's easy to do.
  • "Transitioning to maintenance" is a fallacy in and of itself. One must make the changes that lead to a healthful lifestyle and then the weight comes off on its own. When you're eating the right nutrition for your "correct" size, the excess pounds will slowly melt away and you'll be left with a healthy body. It DOES happen!
  • This article leaves out an important thing - connect with other maintainers - and we have resources on SparkPeople for that. I wish the article had links at the end to the maintenance teams here on Sparky - two are "At Goal and Maintaining - and Transition to Maintenance" and "Losers Keepers." There may be more as well.
  • Find something that satisfies you other than eating. Find out why over eating fills that hole inside
    I've lost loads of weight, 7 times, and all of the advice in the article sounds nice and is common sense, BUT, going back to over eating was always the only thing that really SATISFIED me, and kept me comfortable and just live life. Being slimmer did not make me feel so terrific and great, and the constant stress of paying so much attention to food and exercise really wears a person out. I was not satisfied, that fact is what makes people regain weight, no matter the reams of information out there, for decades, no expert or researcher wants to believe it, they would have no job. We average people can try to eat as healthy as possible, but the less amount of food feels like deprivation to us, the addiction issue is the real key. And words will not solve that. That is just the way it is.
    I wholeheartedly agree, "Don’t stop doing the things that helped you take weight off in the first place" (by now that should be your new lifestyle), and realize that "reaching your goal weight is not the end" - it's simply the continuation of the lifestyle that helped you achieve it. If new habits do not replace the old, there's no way to maintain weight loss and fitness.
    New habits don't replace the old ones, they're added to them. That's why nearly everyone falls back on old habits when the new ones don't seem necessary anymore. I'm one of the 95% that lost weight and gained it again, and there's no diet or lifestyle change that works in this respect. Getting the weight off asks for so much discipline, willpower and energy that after the effort, these are simply drained. Since I don't belong to the lucky 5%, and believe it's an illusion to ever enter that group, I decided to be healthy at any size I might have. I don't weigh anymore, try to stick to healthy eating and exercising and try to be not angry with myself when I fail now and then. Eversince, my weight has become stable. Above 'ideal', granted, but learning to accept what my body wants to look like.
  • Great article! That's exactly what happened when I reached my goal weight. I lost track/steam since I lost the weight. Then, I applied a lot of these principles to my life without knowing it. I still stay active on the RNY groups on facebook and I never grow tired of hearing success stories or helping those who are just starting their journey. Thanks you and RNY saved my life!
  • Just what I needed to read. I am not going to gain any more of the weight I lost back! Also, FYI the third link in the list gives an error and cannot be found. Thank you for the well written blog.
  • I agree with and practice all 3, but I've added a 4th. It may not be popular, but if I start to regain, I want to know about it quickly, not when my clothes start to get tight, That could be 10 pounds. So I weigh myself every morning. Daily fluctuations are OK. Fluctuation means a bit up and a bit down. If the trend is up, up, up, it's time to reevaluate before things get out of hand. So far so good - nearly 5 years of maintenance.
  • I appreciate the first two suggestions the author has, but find the third to be completely unrelated to the topic. Knowing where my food comes from does not increase my chances of maintaining. In fact, I have no problem with buying off season produce from the southern hemisphere. I appreciate being able to eat asparagus in the fall and fresh apples in the spring. Furthermore, the author makes the assumption that his opinion about food industry practices is "good" and that other ways to think about it are "bad." Personally, I agree with most of what he said about the food industry, but I found it a bit "preachy" and really off topic.

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