Long-Term Weight Loss: How to Keep the Weight Off for Good

Fitness and nutrition experts share their weight maintenance tips


So, you finally reached your goal weight. 

Congratulations, because that’s an incredible accomplishment. As many of the experts that I talked to for this story pointed out, losing weight isn’t easy for anyone.

“It requires a lot of willpower and effort,” says Jessica Lopez, a certified personal trainer at The Boxing Club in San Diego, Calif. “Most people are not only working their butts off at the gym, but also completely changing their eating and social habits as well.”

And of course as most of us know from personal experience, maintaining a regular exercise routine and healthy eating habits are both deeds that are much easier said than done.

For this very reason, you might now be wondering, what things do I need to do in order to make sure I don’t gain the weight that I lost back?

As cliché as it might sound, Lopez says that the first and most important thing is to never give up on yourself.

“There will always be mishaps, obstacles and interferences,” she said. “But it’s vital to not dwell on the past and to pick right back up. Regroup, refocus, and continue being the best you can be.”

And in addition to this inspiring advice, she had a few more concrete tips to share. Plus, we also consulted experts Rene Ficek, a registered dietitian and the lead nutrition expert at Seattle Sutton's Healthy Eating and Tim Bauer, a marketing professional who successfully lost 200 pounds in 374 days and who blogs about his health and fitness journey at TinierTim.com.

The following tips that they shared will help you make sure that you’ll keep the weight you lost off for good.

Enjoy the learning process.

“Weight loss is awesome and an amazing goal to achieve,” says Lopez. But she warns against approaching it with a negative mindset. “You might get the job done for a certain event or goal, but you will easily fall back into an old routine soon thereafter. If you learn to enjoy eating healthy and the process, it will be easier to keep the new habits for a lifetime.” Lopez also mentioned that this rule applies to nutrition. “[Continue to ] educate yourself on nutrition. The more you know, the easier it is to make the right choice.”

Continue setting new goals.

Lopez suggests that after you’ve crossed an accomplishment off of your list, you should always make sure to create new goals for yourself. “Life is about growing, learning and changing,” she said. “There is always another level to hit or another challenge to meet. Why get complacent? Why stop?”

Click here to see more tips for maintaining weight loss.


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