Scientifically Proven Ways to Avoid Weight Gain

You made it to your goal weight—now here's how to keep the extra pounds from coming back

Losing weight is tough, but keeping it off can be even tougher.

It might be hard to believe, but just maintaining weight after losing it is a struggle. You're no longer focusing on gradually cutting calories, now you're trying to figure out how much you should be eating each day and finding a long-term diet that works for you. Your dietary goals have changed, your fitness goals have changed and you no longer have monumental, clear cut milestones to go after and feel good about.

The "simple" act of avoiding weight gain is hard, sometimes very hard, but it's not impossible.

There are a few things we can do to keep the weight off and many of the tips for maintaining weight are similar to (or the same as) tips for losing weight. Continuing exercise plans, avoiding certain foods and rewarding ourselves are all tips for losing weight and keeping it off but there are subtle differences. We’ve done the research and put together a list of scientifically proven ways to avoid gaining weight.

Keep Track

If your goal is maintaining weight loss, you’ll need to know two things: your new “normal” weight and how you plan to keep track of your weight. Scales are unreliable and misleading—at best. It’s recommended you choose a measurement method that feels right for you. Take a look at what our resident fitness professionals say are the best ways to track weight loss, so you can tell your progress is sticking.

Keep a Food Journal

A study published in the American Journal of Clinical Nutrition found half of the people who lost a substantial amount of weight and kept it off did so with the help of a food journal. Holding yourself accountable is a major factor in maintaining weight loss. Keeping an honest, comprehensive food journal will keep you responsible and help you spot patterns, both good and bad.

Click here to see nine more ways to avoid gaining weight.