Keeping the Weight Off
The final stage of your weight loss journey is keeping the weight off. Maintaining a healthy weight is a lifestyle which you should continue to put in practice even after you have achieved your weight loss target.
Here are some tips to help you stay on track:
Continue to make good food choices
- Don't go back to eating unhealthily just because you've successfully lost weight.
- Stay away from food high in fat and sugar.
- Aim to have at least 2 servings of fruits and 2 servings of vegetables in your daily diet as they contain vitamins and fibre.
- Continue to control your portion size at meals.
- Enjoy your healthier diet. Remember, you don't have to give up your favourite high-calorie foods. Just remember to balance your calorie intake by eating low-calorie meals after eating a high-calorie one and to eat smaller amounts less frequently.
Understand your eating habits
- Know what triggers you to indulge in unhealthy snacks and think of coping strategies. For example, if you get cravings for cookies when you are stressed, try going for a walk instead, or pick up a hobby that will keep you away from food.
- Don't buy a lot of snacks to store at home. You might be tempted to overeat and spoil your appetite for main meals.
- Healthy eating takes planning. Plan your meals ahead of time and stick to your plan.
- Make good decisions when eating out and at large social gatherings. Remember to avoid overeating at buffets.Try eating a healthy snack before going out for big meals.
- You don't have to have a vigorous exercise routine. Just aim to get at least 150 minutes of moderate-intensity physical activity per week to maintain your weight.
- Some people may need to adjust the amount of activity they do each week in order to maintain their weight.
- For some, this means accumulating more than 250 minutes of aerobic activity each week.
- Find activities you enjoy or exercise in groups. Doing fun activities with other people can motivate you to stay active.
- Daily activities can be a form of physical activity. For example, take the stairs more, do household chores or get off at bus stops one or two stops before your destination and walk.
- Exercising regularly reduces tummy fat, strengthens your heart, lungs, bones and muscles.
- Continue to eat healthily even though you've lost weight.
- Don't be tempted to overeat.
- Keep active to keep your mind and body healthy.
This article was originally published on the website of the Health Promotion Board. Reproduced with some modifications with permission from HPB.