Weight Loss Maintenance

20 Weight Loss Maintenance Strategies That Work

Weight loss maintenance is the crucial phase of any weight loss journey. Weight loss maintenance statistics show that 80% of people who lose weight regain it within a year. That’s why it’s important to have effective strategies in place to ensure long-term success. In this article, we’ll discuss 20 weight loss maintenance strategies that have been proven to work.

20 Weight Loss Maintenance Strategies That Work

  1. Keep track of your progress: The first step in weight loss maintenance is to keep track of your progress. This will help you stay motivated and focused on your goals. Here are some tips to help you keep track of your progress:
  • Use a scale: Weigh yourself regularly to keep track of your weight loss maintenance. It’s a simple way to see if you are staying on track. If you do not own a scale at home, go to a local supermarket or fitness club and use one there.
  • Take progress photos: Take photos of yourself regularly to see how your body is changing over time. It’s a great way to see the physical changes that may not show up on the scale. If you are active on social media and have (at least relatively) supportive acquaintances that won’t compromise your mental health, you may even get extra motivation from posting your photos publicly as a strategy to further help keep yourself accountable. 
  • Use a food diary: Keep track of the foods you eat and the calories you consume. This will help you identify any areas where you may be overeating or consuming too many calories.
  • Keep a workout log: Track your workouts and the progress you make. This will help you see how your fitness levels are improving.
  • Measure body fat percentage: Use a body fat analyzer or get a professional assessment to measure your body fat percentage. This can be a more accurate way to track your weight loss maintenance statistics than just using a scale.
  • Use technology: There are many apps and tools available that can help you track your weight loss maintenance calories and progress, such as fitness trackers, food tracking apps, and health monitoring apps. Here are some popular options:
    1. MyFitnessPal: This app allows users to track their food intake, exercise, and weight. It also includes a barcode scanner for easy tracking of packaged foods.
    2. Lose It!: This app helps users set goals and track their progress towards weight loss maintenance. It also includes a barcode scanner and allows for easy tracking of meals and exercise.
    3. Fitbit: This app connects to Fitbit devices and allows users to track their steps, workouts, and calories burned. It also includes a food tracker and sleep tracker.
    4. Noom: This app offers personalized coaching to help users make healthy lifestyle changes. It includes a food tracker, workout tracker, and progress tracker.
    5. Weight Watchers: This app is designed to work with the Weight Watchers program, which assigns points to foods based on their nutritional value. Users can track their food intake, weight, and activity levels.
  1. Stick to a routine: Establish a routine that includes regular meal times, exercise, and sleep. This will help you maintain your weight loss and keep your body in a healthy state.
  2. Stay hydrated: Drinking enough water is essential for weight loss maintenance. It can help you feel full and prevent overeating. 
  3. Find a support system: Surround yourself with people who will encourage and support your weight loss efforts. This can be friends, family, or a support group. Do not get easily discouraged if you do not have any supportive immediate family members. Some people on a weight loss journey come from broken or toxic family environments. If this is you, set an intention to manifest other supportive connections. Consider joining weight loss groups on social media. 
  4. Stay active and be conscious of NEAT: Regular exercise is essential for maintaining weight loss. Aim for at least 30 minutes of physical activity per day. Alternatively, check out these 20 facts about NEAT (
  5. Incorporate strength training: Strength training helps build muscle, which in turn boosts your metabolism and helps you burn more calories.
  6. Practice mindful eating: Pay attention to your body’s hunger and fullness signals. Eat slowly and savor each bite.
  7. Use a food diary: Keeping a food diary can help you stay on track with your eating habits and make adjustments as needed. Or how about an idea to start your own blog? You can launch one for free on WordPress and use it to not only keep yourself accountable but help other people like you maintain their weight progress with a digital food diary!
  8. Get enough sleep: Lack of sleep can disrupt your hormones and lead to weight gain. Aim for 7-8 hours of sleep per night. If you struggle with getting good sleep, consider Whole Body Cryotherapy sessions that have been proven to improve sleep following a natural immune system boost.
  9. Find healthy ways to cope with stress: Stress can trigger overeating and weight gain. Find healthy ways to cope with stress and anxiety, such as meditation or yoga. Regular or occasional sessions with a licensed psychologist or even a psychological astrologer can do wonders, too, for discovering effective ways to reduce stress.
  10. Practice portion control: Use smaller plates, bowls, and cups to help control your portions. When going out to a restaurant, go to the ones that are known for serving smaller meal portions. Surely, these are often higher priced fine dining options but for some of our readers it is a viable and affordable solution.
  11. Don’t skip meals: Skipping meals can slow down your metabolism and lead to overeating later on. Make sure to eat regularly throughout the day.
  12. Try new recipes: Experiment with new healthy recipes to keep your meals interesting and satisfying. Remember what we mentioned about that idea of a digital food diary on your own website? Sharing new recipes that you like could be an excellent way to keep your weight loss maintenance fun and useful for others, too!
  13. Focus on whole foods: Eat a variety of whole foods, such as fruits, vegetables, lean proteins, and whole grains.
  14. Limit processed foods: Processed foods are often high in calories, sugar, and unhealthy fats. Limit your intake of these foods.
  15. Incorporate cryotherapy for weight loss: Cryotherapy in a capsule-shaped cryosauna that was popularized by celebrities and professional athletes, involves exposing your body to extremely cold temperatures for a short period of time (up to 3 minutes). This can help boost metabolism and aid in weight loss. Our Cryotherapy Toronto clients notice their metabolism improving after only a few short sessions if not from the beginning. You can book a $29 trial session if you are a new client or select a cryo package from our affordable and competitive price list.
  16. Try infrared sauna for weight loss: Infrared sauna weight loss sessions can help you burn calories, reduce inflammation, and detoxify your body. In this article, we compare infrared sauna to cryotherapy for weight loss benefits.
  17. Consider acupuncture for weight loss: Acupuncture for weight loss can help reduce appetite, boost metabolism, and improve digestion.
  18. Seek inflammation relief natural options: Chronic pain and inflammation can lead to weight gain and other health problems. Incorporate natural inflammation-relieving foods and supplements into your diet.
  19. Address joint and muscle pain: Joint and muscle pain can make exercise and movement more difficult. Seek treatment and therapy to address these issues and prevent them from hindering your weight loss maintenance efforts.

In conclusion, weight loss maintenance is a crucial phase in any weight loss journey. By incorporating these 20 weight loss maintenance strategies into your daily routine, you can achieve long-term success and enjoy the many health benefits of a healthy weight. Remember, it’s not just about losing weight, it’s about maintaining it for a healthy, happy life.

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