Top 3 Tips to Prevent Regaining Weight after Weight Loss

Weight loss occurs when caloric input (what we eat) is less than caloric output (energy expended). The energy expenditure comes from exercise, the thermic effect of food and our basal metabolic rate (BMR). BMR accounts for the calories burned at rest and makes up 55-75% of energy expenditure. It is based on many things including size, sex, age, body composition and genetics. When we lose weight and become physically smaller, it’s possible that we can decrease our BMR. This may alter the balance of our calorie intake/output

It’s very common for diets to fail. If the balance of caloric intake/output is consistently changed, it will affect your weight. Changes to your BMR after weight loss may affect this balance without a person knowing. These changes can be small and this is just one component of many reasons why people may start to regain weight

Strength training is one way that a person may be able to combat this. Resistance training increases our lean muscle mass. This will impact our body composition and may increase our basal metabolic rate. Overtime, this could be protective against regaining weight. However, resistance training alone has not been shown to produce significant weight loss.

Try to keep a consistent but small caloric deficit. Trying to lose weight too fast is not only dangerous but much harder to maintain. Think about making small adjustments to your eating. Large caloric deficits or radical changes in your diet are more likely to result in binge eating

Sustained changes are very difficult to maintain if you do not let yourself enjoy any of the foods you love

Try and focus on gradual and consistent changes. Enjoy small wins!

Stop good/bad food labels – we tend to place labels on food and feel endlessly guilty when we eat something we consider bad. This is not to say that all foods are nutritionally equal. But it is important to stop stressing over indulgence. Stress increases our cortisol levels which increases hunger cues

Be Mindful! – focus on eating when you eat. Try to stop multitasking during meals, really enjoy the food you are eating. But also listen to your body’s cues. Your body will tell you when you are hungry and when you are full. If we are trying to multitask then these signals are muted and we can end up eating more than we need. If you build better habits around food consumption you are more likely to sustain a lifestyle change.