Why You Regain Lost Weight – And How to Make Sure It Never Happens Again!

June 30, 2014

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Regain Lost WeightLosing weight isn’t always the hardest part of a weight loss plan. Often times, the bigger challenge is keeping it off. Many dieters get stuck in the lose weight, gain weight cycle, but with proper education and guidance from trained medical providers, this doesn’t have to be your fate. Learn the most common mistakes that cause people to regain lost weight, and find out how to make sure it never happens again!

The Mistake: Failure to maintain behavioral changes. On your medical weight loss plan, you learned how to change your relationship with food. You learned triggers that caused you to overeat and how to avoid those situations. However, when you are no longer under the watchful eye of your medical provider, it’s easier to abandon everything you learned because you are only accountable to yourself.

The Fix: Continue seeing your medical provider, even after you lose weight. Weight loss is a lifelong journey. Reaching your goal is an amazing accomplishment and something that should, without question, be celebrated. However, there is always more to learn—about yourself, eating habits, etc.—and your medical provider is still there to help. Even if you just check in every few weeks, having someone to keep you accountable will help you keep those pounds off for good.


The Mistake: Losing too much weight. Losing a lot of weight isn’t always a mistake, but the more weight you lose, the harder it is to keep off. Those who lose more than 30 percent of their maximum weight are more like to gain it back than those who lose less than 30 percent. Why? Those with more weight to lose usually have to make bigger lifestyle changes, which is harder to maintain.

The Fix: Be realistic. Becoming obsessed with losing weight can lead to eating disorders, so it’s important to have realistic expectations. A CMWL provider will help you determine a healthy weight to maintain. If your provider recommends losing more than 30 percent of your weight, he or she will work with you to maintain it.


The Mistake: You just can’t stop eating. It’s OK to have a cheat day once in a while, but it’s a slippery slope that can have a domino effect for someone who just lost a lot of weight. If you aren’t careful, you can easily slip back into your old habits. You think, “It’s OK, I just reached my weight loss goal. I can’t gain it back too quickly.” It becomes an issue when one cheat day becomes two, two becomes three, etc.

The Fix: Count your calories. Write down everything you eat. Those who maintain long-term weight loss follow a low-energy diet and avoid high-energy foods. This means more protein and healthy fats and fewer sweets and processed foods.


The Mistake: You abandon your exercise plan. If you walked for 30 minutes daily while you were on a weight loss plan, you should continue walking to avoid regaining lost weight. To maintain weight, you have to burn about the same amount of calories you consume. So, if you stop exercising, you’re likely going to put weight on over time.

The Fix: Exercise more. Dedicate yourself to 30 minutes of physical activity daily. This can be in the form of resistance exercises or cardiovascular exercises. Those who exercise at a moderate or vigorous intensity are the most successful at keeping the weight off long term.

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[…] by The Obesity Society found maintaining weight loss is one of the most difficult challenges in keeping weight off long term. But with a few tips, you can break through this roadblock and keep weight off for […]

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