How Can I Prevent Regaining Lost Weight?

Editor's Note: This article has been recently updated with latest information and research studies.
 
Q: As I am continuing to gain weight as I get older after stopping my weight loss* program and diet food. So I am now feeling very depressed. Is there any solution to control* my weight gain after weight loss* program? And what step needs to follow?
Expert Answer

Gaining weight after weight loss* is a common phenomenon. Your confession that you discontinued with the weight loss* program including your diet sparked a self-loathing experience and most probably is the reason behind your feelings of being depressed. It is quite frustrating to watch over as you sail back to a condition you had at once overcome. Several studies have been conducted and observations made suggest that only 5% of people who lose* weight are able to maintain it throughout their lives. The regain pattern is eventual and unnoticeable until it interferes with one’s daily activities in life.

Possible Causes of Regain

How Can I Prevent Regaining Lost Weight?

The number one major cause of a regain in weight is setting unrealistic diets and exercise programs. These become unsustainable for a long duration. By being so strict on diets, you eventually end up binge eating on the same products that contain a lot of calories. Workouts that are overly exhaustive can no longer be maintained for long according to many observations. Other causes include physical illnesses resulting from sudden loss in weight, loss of muscles and burn out from strenuous exercise.

Recognizing Weight Regain

One of the most important steps in getting off the slope of weight regain is to cut bud before it is too late. There are several things you can do to achieve this:

  • Weigh Regularly: According to the National Weight Control* Registry, majority of people who maintains their weight loss* for more than one year stand on the scales severally. By weighing yourself several times, you will notice any early increases* in weight and take the necessary precautions. However, there may be some hormonal induced changes in weight especially in women which may not deserve much attention.
  • Scrutinize Your Outfits: Any changes in your clothes fitting can be clear indicators of a weight regain. You can tell this by monitoring your waist buttons or the tightness of your jeans. Even a clear scrutiny of your bangles, wristbands or rings can be first indicators of weight gain. Take immediate action in case of signs of a regain.
  • Note Down Your Measurements: This can be done during weight training sessions for assessing possible measurements without movements on the scale. You will often be motivated on noticing positive indications that you have lost or you are still retaining your weight.

Steps to Stop* Weight Regain

  • Acknowledge: Once you learn that the worst is happening, you should admit and note it down immediately. Don’t postpone until another day or after the next holiday. Who knows if you will forever find such excuses? Put it in to writing and be determined to start working to improve* it.
  • Evaluate Your Diet and Exercise: Have an inclusive scrutiny of the kind of food you have been eating for the last couple of weeks. Try and come out with a list of certain high-calorie foodstuffs you have recently made part of your diet. Assess what exercises you have dropped or reduced* practicing.
  • Redeploy All the Healthy Habits that Worked Earlier: Since they had worked before, there is no doubt that they will still work this time round. The greatest challenge this time should be on how to handle the pitfalls. You should come up with better* and workable coping mechanisms to prevent a repeat of the same mistakes.
  • Learn to Enjoy Health Diet and Exercise: Healthy eating and exercises are not that enjoyable to the majority. Through proper practice and social support*, you can turn healthy meals and exercise in to hobbies. You will find much fun and enjoyment which will help you get back to the right weight loss* track.

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Author

Expert Author : Kathy Mitchell (Consumer Health Digest)

Kathy Mitchell is a journalist and web content specialist covering a range of health topics, from breaking health news and fitness to health issues and regulation of pharmaceuticals, medical devices and nutrition.