Long Term Weight Maintenance

When you are losing weight or have lost your weight and have reached your goal, concern about keeping the weight off becomes a focus.  We’ve all lost weight and had some or all of it return.  That is frustrating and makes us want to avoid the weight loss process again.   There are techniques and tasks to do long term that will keep the weight off.

     I advise and prescribe a dietary regimen that can be followed for life and adjusted anytime more or less calories are needed.  The weight loss process must be viewed as a training program for life.  Unfortunately, many diets are strict and rigid and when a goal weight is achieved, the lesson was not learned and we revert back to our old unhealthy eating habits.

     When the weight loss phase of the plan is complete, the same eating pattern should be adhered to with adjustment of the daily calorie intake.  Our weight reduction program implements eating 6 small meals a day.  Our calorie counts vary between 1100 and 1500 calories daily with some other adjustments for age, activity, and consideration for any other illnesses.   Once a weight goal is achieved we increase calories slowly over a few months, but keep the 6 feedings in place. 

     Long term, people should continue to eat 4-6 times daily.  If weight is going up, calorie reduction is re-started.  If weight continues to drop, an increase in calories is instituted.  This type of plan provides eating satisfaction, frequent snacks and meals, and the ability to vary calories based on needs.  The best diet in the world is the one that we can stay on.  The ability to stay on an eating regimen for life is the main goal of any good and healthy weight reduction plan.

     The following activities are necessary to maintain lean body weight after the initial fat loss phase.

1.  Continue eating smaller portion meals 4 to 6 times daily

2.  Include Portion Controlled Meal Replacements (PCMR’s) in your daily eating plan

3.  Daily physical activity (exercise) is a must.  

4.  Get adequate sleep (7-9 hours each night)

5.  Adhere to new Stress Relief mechanisms learned during weight loss phase

6.  Associate with people who are interested in maintaining health and fitness

7.  Continue to log daily food intake and activity

8.  Keep a journal9.  Weigh yourself regularly10. Stay in contact with your weight loss coach, counselor, or doctor

     The same focus that allowed significant weight loss to occur is needed to maintain long term weight loss.  The weight loss phase should have been a learning experience on how to control behavior and override the genetic tendency to overeat and choose high calorie foods.

     Maintaining the understanding that Obesity and Overweight Syndrome are medical disorders is important.  Having lost the excess body fat has put you into remission of the disease.  If treatment doesn’t continue then the disease will escape remission and the excess body fat and resulting effects will recur.  Remember,  people must treat other diseases for life, like High Blood Pressure, High cholesterol,  Diabetes, Arthritis, Asthma, and many other common ailments.  Obesity and Overweight Disorders are no different.

     Keeping a treatment regimen active and in daily use can eliminate the need to start over with a weight reduction program again.   Keeping the weight down can extend longevity, enhance energy and activity levels, contribute to elimination of other medical conditions, and improve mental outlook and overall health.

     Keeping our body leaner and more fit will allow us to slow the aging process and to be more active in our Senior years.  During my 40 years of medical practice many patients looked forward to retirement when they could travel, chase grandkids, and enjoy the fruits of their working years only to be disappointed.  Their disappointment came from being too incapacitated to do any of the things they had planned.  Their joints were worn out, their Hearts were bad, they were short of breath, they had no energy, or they were just worn out.

     Much of these age related illnesses were a direct result of too many years in an overweight body putting stress on the joints, muscles, and vital organ systems.  If the Covid 19 Pandemic has taught us anything, it’s that being overweight is a significant risk factor for having bad outcomes from other potential illnesses.

     When you have accomplished the major task of getting to your goal or optimal weight, stay focused on treating the disease and never forget that you are in remission and not cured of the Overweight Disorder.  You can stay thinner, more fit, and Live Lean, Live Long, and Live the rest of your life to the Fullest.  In other words –  Keep Dancing!!