Podcast

71 - How To Not Gain Your Weight Back

5 min

The journey of weight loss does not just stop when you reach your goal weight. It has to continue because you need to maintain that weight, so you don't gain it back. Many people gain weight after reaching their goals because of one reason or another. 

However, it doesn't have to be that way. You can easily maintain your weight loss and keep working to create a healthy and sustainable lifestyle. If you find it challenging not to gain your weight back, here are some tips and strategies that will help you. 


1. The Scale Dilemma 

We have all been guilty of stepping on the scale daily when tracking our progress. However, that is not an accurate measure of your progress because our bodies retain water, making the scale go up in just a day. That is why it is essential to step on the scale after thirty days. 

Perfection is impossible, and you can't stay on your weight loss goal daily. Instead, you make progress in the long run. If you believe that you will be perfect each day, you are eventually setting yourself up for failure. 

That is why it is essential to get on the scale after every month to see sustainable progress. Another problem is that many people don't want to step on the scale and don't want to know because they realize they have been incredibly inconsistent. However, it would be best if you remembered that it does not define you. 

The number on the scale is just data from choices you have been making. That is why you should not avoid it, but you should also not get on the scale daily. Track your progress and step on the scale after every month to see how far you have come.

2. Be Accountable 

We can be loose with accountability when we have reached our weight goal. After that, we tend to go off track because we feel that we deserve it. However, that can quickly spiral out of control as you start feeding your body unhealthy foods. 

That is why even after you have reached your goal weight, you still have to be accountable for what you are putting in your body. If you are going through a significant change such as moving houses or locations and not eating right because of that, then it is just an excuse. After all, you are eating, and you are making a choice not to eat healthily. 

If you are on a keto diet and in the middle of a big move or a change, you still have to wake up every day and tell yourself that you choose to eat keto foods today. Everything is a choice, and if you are not making the right choices, you are just giving excuses to yourself. So, be honest with yourself. 

Wake up each day and tell yourself that you will stay on track. If you are not on track, you will be accountable for it to do better the next day. Accountability is the only way forward because it helps you be honest with yourself. 

3. Develop Awareness 

You have to be aware and conscious of what you are doing and what you are putting in your body. After reaching our weight loss goal, we tend to stop being mindful and eat whatever we like. That is a recipe for disaster in the long run because it will hinder all the fantastic progress you have made till that point. 

That is why you need to be aware of what is happening and what you are doing. If you go into a junk food binge-eating spiral, then you have to check back in with yourself and take steps to rectify your mistakes. We all fall off track, but it is just as essential to check in with yourself and get back on track. 

You have to be conscious and mindful of your habits to understand how they are impacting your goals and health. No one is perfect and attaining perfection is an impossible goal. That is why you should not feel too bad about falling off track. 

What matters is that you are aware of it and take steps to get back on track to continue to maintain your weight. After all, half the journey is weight loss, and the other half is keeping it for a long time. 

4. Create A Sustainable Plan 

The most important aspect of maintaining your weight is to create a sustainable plan. The plan should be easy enough to follow even on difficult days, such as when you are relocating. A sustainable plan will help you stay on track with much more ease and convenience. 

Always give yourself some wiggle room to snack or enjoy the foods you love, but stay on track most of the time. For example, having three inconsistent days out of thirty days is not much. However, your inconsistency should not be too excessive. 

If it is, then you need to be accountable. So, please sit down, create a plan that works best for you, and hold yourself responsible for following it every day. After all, progress will not happen unless you set some goals and keep track of fact if you are achieving them or not. 

Even after you have reached your goal weight, the only way not to gain it back is to have a plan. Once you create it, you have to follow it to see the results and maintain your weight. 

Final Words 

That was your complete guide on how not to gain your weight back after reaching your weight loss goal. Many people struggle to maintain it, but you can use these strategies to stay on track. It is not easy, but it is not impossible either. 

You just have to stop making excuses and hold yourself accountable for when you fall off track. After that, it is essential to get back up and make an effort to stay on track consciously. 


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