Reaching a weight loss goal is a remarkable achievement—but the real challenge is sustaining it. American singer Lizzo, known for her body-positive outlook, recently shared a post on Instagram to celebrate her success on her weight loss journey.
“I did it. Today when I stepped on my scale, I reached my weight release goal. I haven’t seen this number since 2014! Let this be a reminder—you can do anything you put your mind to. Time for new goals!” she wrote in the caption of her Instagram post.
But what comes after hitting a target weight? Meenu Balaji, chief nutritionist at Pragmatic Nutrition, shared some key tips for a sustainable approach to weight maintenance:
1. Reassess your health goals: During weight loss, you likely followed a calorie deficit. Now that you’ve reached your goal, you don’t need to continue restricting calories—but it’s easy to fall into old habits and regain weight. Pause and reflect: Do you want to maintain the lost weight or focus on other goals like improving your muscle mass?
2. Stay physically active: Prioritise strength training to retain the muscle mass. This helps with burning calories and maintaining your weight.
3. Add protein to your meals: Protein-rich foods help support muscle recovery and boost metabolism. Protein requires more energy to digest than carbs or fats—a process called the thermic effect of food, which increases calorie burn.
4. Include more fiber: Eat whole grains, legumes, fruits and vegetables. The fibre is good for your gut and also reduces food cravings.
5. Try mindful eating: Be aware of your portion sizes. Eat mindfully without distractions.
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Frequent weight loss and gain can lead to inflammation in the body. (Source: Freepik)
Common mistakes that can lead to weight gain
Even after reaching a goal weight, some habits can derail progress. Here are the most common mistakes, according to Balaji:
1. Stressing about weight fluctuations: It is normal to regain a small amount of lost weight. Keep in mind that metabolism naturally slows down with age, so set realistic expectations.
2. Overlooking liquid calories: Smoothies, juices, and even healthy drinks can be high in calories. Opt for whole foods to stay full longer.
3. Restrictive eating: Fear of regaining weight might push you towards excessive food restrictions, which can backfire by causing nutrient deficiencies, low energy, mood swings, and increased cravings.
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4. Rapidly increasing calorie intake: Even though you’re no longer dieting, suddenly eating too many extra calories can lead to rapid weight gain. Since your body now requires fewer calories, increase food intake gradually.
5. Skipping meals: Skipping breakfast or other meals won’t aid weight loss. Instead, it can slow your metabolism and lead to overeating later in the day.