Weight Loss That Sticks

No one wants to spend months dieting and exercising only to gain all the weight back. Most dieters regain the weight they've lost, and a significant portion even gain additional weight, according to a study published in "American Psychologist" in 2007. You don't have to be part of this statistic, however. By making healthy, sustainable lifestyle choices, you increase your likelihood of keeping the weight off.

  1. Limiting Food Intake

    • If you want to keep the weight you've lost off, you'll have to stick to a diet similar to the one you used to lose the weight, which is why sustainable dietary choices -- not dramatically constricted food intake -- are key. A 2011 survey of successful dieters from the National Weight Control Registry found that they stuck to daily diets of approximately 1,800 calories, got less than 30 percent of their calories from fat and logged their food intake. They also ate breakfast regularly and did not eat out very often.

    Role of Exercise

    • Exercise plays a key role in maintaining weight loss. The Mayo Clinic reports that people are more likely to be successful if they continue a regular exercise routine. The Centers for Disease Control and Prevention recommends 150 minutes of moderate cardiovascular exercise or 75 minutes of vigorous cardio per week, in addition to strength training at least two days per week. It can be challenging with diet alone to remain thin, because you might not burn all of the calories you take in every day, but exercise gives you a "cushion" so you don't have to have rigid rules for your diet and calorie intake.

    Increased Activity Level

    • In addition to scheduled exercise, remaining active can help you burn calories and maintain healthy lifestyle choices. Successful dieters in the National Weight Control Registry study walked about an hour each day and limited their television time to 10 or fewer hours per week. When you have an active lifestyle, you can take in more calories each day, because you burn these calories when doing your daily activities.

    Getting Support

    • According to Providence Health and Services, social support plays a key role in maintaining weight loss. In a culture where there's a fast food restaurant on every corner and lavish meals are often a major part of entertainment, this kind of support can help you resist temptation. Eat with friends who are also committed to making healthy lifestyle choices and let people know that you're trying to keep weight off. You can even use social networking, smart phone apps or support groups to track your goals and stay accountable to your weight loss plan.