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Obviously, you’ll need to make some small changes in your eating and exercise so that you’re achieving energy balance (to maintain weight) instead of creating a calorie deficit (to lose weight). But other than that, the key to successful weight maintenance is maintaining the healthy practices that got you to this point.
Unfortunately, this isn’t always as easy or simple as it sounds. Old habits really do die hard. If you struggled with obesity for a long time, or if you lost weight by following some diet plan that you can’t stick with safely or easily, you can’t assume it’s going to be easy to continue eating and exercising in a healthy way now that the weight’s off. Just stopping your healthy lifestyle and going back to “business as usual” will put you on the fast track back to your original weight, and maybe with a few extra pounds.
Even if you’ve taken the gradual “lifestyle change” approach advocated by SparkPeople, you’re likely to find yourself facing a new set of challenges as you shift gears into maintenance mode. Being aware of and prepared for these challenges can make it a lot easier to meet them successfully. So let’s take a look at some of the strategies and approaches of people who have lost weight and kept it off.
Strategy 1: Redefine Your Goals
The Problem: Having a goal weight provided a focus and direction for all the mental and physical energy that you put into this project. But reaching your goal weight can leave you feeling a little disoriented and unsure of what to do next—all the energy, momentum, and purpose you’ve been relying on can evaporate pretty quickly, making it easy to fall back into old habits. Simply trying to maintain your weight loss often isn’t the kind of goal it takes to avoid this problem.
The Solution: Set some challenging new goals for yourself, beyond maintaining your weight loss. Ideally, include at least one goal that requires you to stay at least as fit as you are now, or more so. For example, if your main motive for exercising was to burn calories and lose weight, try to find a sport or physical activity you enjoy for its own sake. Then you can put your efforts into getting better at that activity. My own interest in going to the gym every day for a stint on some cardio machine started to fade pretty quickly when I shifted gears from weight loss to maintenance. But when I took up hiking and biking instead, a whole new world of challenges and goals opened up. This year I’m aiming to complete my first 100-mile bike ride, and training for that gives me all the motivation I need to get out on my bike almost every day.