Health & Wellness Articles

3 Strategies to Prevent Relapse After Reaching Your Goal Weight

Winning the Mental Game

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When it comes right down to it, the “secret” to keeping the weight you’ve lost off is really very simple: Don’t stop doing the things that helped you take it off in the first place.

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.

Key Attitude: The key thing here is not what you do—that can be anything from mall or pool walking to training for a competitive triathlon. It’s finding something you like to do, and then trying to get progressively better at it.

Strategy 2: Carry the Message

The Problem: You’re probably not going to want to spend the rest of your life tracking every meal you eat and counting calories—and you shouldn’t need to do that. But one of the things that tracking and recording your food and exercise does is give you a concrete, simple way to hold yourself accountable to your goals. As you make the shift into maintenance mode, it’s important to find other ways to hold yourself accountable to maintaining your weight.

The Solution: One of the very best ways to help yourself keep the weight off is to do what you can to help others who are trying to lose weight and improve their lifestyles. Tell your success story. Share tips on how you dealt with a particular problem. Or simply offer encouragement and support. Every time you do these things, you remind yourself of how things were for you before you reached your goal and how important it is for you to maintain what you’ve accomplished. Every time you preach the value of sticking to it when the going gets tough, you’re giving yourself another reason to practice what you preach when you have hard times yourself.

Key Attitude: Maintaining your weight loss can take just as much support as losing the weight, and the best way to get what you need is to give. Stay active (or get active) on the Message Boards, SparkTeams, and blogs here at SparkPeople.

Strategy 3: Broaden Your Perspective

The Problem: Concern for your own health and appearance is a great motivator for weight loss and healthy eating, especially when being overweight is causing you real emotional or physical problems. But sometimes, taking the weight off can also take the urgency out of this motivation, making it much harder to resist all the daily temptations to go back to old habits.

The Solution: Make your own diet a positive force in the world around you. Get to know where your food comes from, and the social, environmental, and nutritional consequences of how it is produced, marketed, and delivered. Find out, for example, if there's a local farmer's market in your area, and do as much of your shopping there as you can. Most of the products you'll find there will be grown without pesticides and with environmentally-friendly methods. Plus the money you spend will stay in your local community. Another example is to look for pastured (grass fed) and humanely-raised animal products. Why? For one, the amount of grain it takes to produce just one pound of grain-fed beef or chicken would feed a lot more people than a single pound of meat would. Plus pastured animals are often higher in omega 3’s, leaner, and lower in saturated fat (making them better for you too). These are just a couple examples of how you can continue making meaningful choices when you sit down to dinner. For more ideas, check out these websites:

www.EatWild.org
www.FoodDownTheRoad.ca
www.LocalHarvest.org
www.SlowFoodUSA.org

Key Attitude: When you make food choices that line up with your own social, environmental, and nutritional values, it can be a lot easier to stick to your eating goals.

Putting It All Together
 
The key to successful maintenance is to know that reaching your goal weight is not the end—it’s simply proof that you have the know-how, spirit, and skills to tackle difficult challenges and succeed. One good way to carry all this with you into whatever new challenges you want to tackle (including the challenge of maintaining your weight) is to do a little inventory of what you’ve learned and the skills you’ve developed while losing weight. My article, The Three S’s of Success may help you identify some of the skills and attitudes you’ve developed, so read through it, sit down and make an inventory of your own. Think about how you can apply your knowledge and skills to maintain your weight—and to the next big challenge you decide to undertake.

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Member Comments

  • 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
  • ETHELMERZ
    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.
  • BEMORESTUBBORN
    I wholeheartedly agree, "Donít 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.
  • CEVIZAGACE
    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 Sparkpeople.com 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.

About The Author

Dean Anderson Dean Anderson
Dean Anderson has master's degrees in human services (behavioral psychology/stress management) and liberal studies. His interest in healthy living began at the age of 50 when he confronted his own morbid obesity and health issues. He joined SparkPeople and lost 150 pounds and regained his health. Dean has earned a personal training certification from ACE and received training as a lifestyle and weight management consultant. See all of Dean's articles.

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