Expert weight advice -
The number one thing that people have in common who have lost weight and kept it off is daily moderate to vigorous exercise. In fact, a study in the journal Obesity found that people who lost an average of 58 pounds and kept it off exercised for around 40 minutes per day. This exercise didn't have to be consecutive; it could be minute bouts throughout the day, too.
But why is exercise more important than diet if diet helped you lose weight in the first place? It all comes down to a balance of calories. While weight loss requires a calorie deficit, weight maintenance requires a calorie balance—no deficit but also no excess.
Daily exercise allowed people to burn more calories throughout the day and, in turn, eat more without having an excess of calories. So you will have to keep up whatever changes you made to your diet in order to maintain weight loss," suggests Younkin.
This explains why restrictive dieters tend to gain the weight they lost back and then some. It's just too hard to maintain those restrictive eating habits.
On the other hand, healthy habits like the ones Younkin outlined above—eating smaller portions, increasing vegetable and protein intake and reducing intake of simple carbohydrates, sugar and alcohol—are much more realistic to maintain.
Youkin says, "Once those changes are habitual, focusing on exercise can help you continue to get results.
If you are restricting food intake, over-exercising or thinking about food and your body all the time in order to maintain a certain number on the scale, then that is not the healthiest weight for you," says Younkin. Any changes you make in an effort to lose weight should be habits you can keep up for the long haul.
Luckily for us, little changes that you enjoy can add up to big accomplishments over time. Younkin has specific tips for those trying to eat in a way that aligns with their weight loss goals: "Aim to eat every 3 to 4 hours to keep blood sugar balanced, plan healthy snacks and don't feel guilty when you eat something you feel like you shouldn't.
The healthy plate method refers to filling half your plate veggies, a quarter with whole grains and the last quarter with lean protein. This strategy makes portion control easy, without tediously measuring everything.
And, adds Younkin, "Be conscious of sugar and alcohol intake can help too, as those 'empty' calories can add up over time". When it comes to exercising, find something you actually enjoy.
It will make it easier to be consistent. Something is better than nothing," encourages Younkin. If you don't have 45 minutes for a long workout, do 20 minutes or even a minute walk and try to build in more active time later.
If you feel stuck or at a plateau, try mixing up what you're doing or try something new. Lastly, accountability can help when sticking to your healthy lifestyle changes. Younkin suggests including a friend, hiring a dietitian or working with a personal trainer, so you don't have to do it all on your own.
Weight loss can be hard, but small lifestyle changes that you can keep up with will help you find success. Even if you only lose one pound per month, that's 12 pounds down at the end of the year! Use limited data to select advertising.
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A different privacy policy and terms of service will apply. Go to Series Main Page. Losing weight after age 50 really is more challenging. But that doesn't mean you have to accept weight gain as an inevitable part of the aging process. A number of lifestyle and physiological factors conspire to make dropping a few pounds more onerous than it was at 35 or 40 not that it was easy then.
The culprits include arthritis and other conditions that can affect stamina, mobility and balance ; sleep and stress issues; dwindling muscle mass; and declining levels of the sex hormones estrogen and testosterone.
AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine. Join Now. The hormones that regulate appetite and satiety — such as ghrelin from the gut and leptin from fat cells — also have their way with us in middle age, making it even more challenging to stay true to a healthy eating plan.
Read on for 20 expert tips on how to lose weight after To build that muscle, you have to exercise, and that burns calories, too.
All exercise is good, of course, but strength training — such as lifting weights — is the secret to building muscle. That goes for both men and women. Aim for two to three weight training sessions a week. Ayesta suggests surrounding yourself with supportive friends and family who are on board with your goals, because unsupportive individuals can make it difficult to stay on your desired path.
Having a mentor who's been through a similar journey can also be helpful because they can offer insight and tips to help you reach your goals. Finally, an expert, such as a registered dietitian, is helpful to have by your side.
Having this type of support can also be helpful during your maintenance phase. Assuming you've lost weight in a slow and sustainable manner and you're at a healthy weight for your body, maintenance is a simple matter of keeping the good habits going.
You don't have to count calories or aim for perfection every day. Instead, Ayesta says it's key to focus on continuing the lifestyle changes that helped you lose weight in the first place. Another thing to keep in mind is that weight naturally fluctuates, so it's helpful to view it as a range rather than a goal number.
Ayesta points out that your weight will also be influenced by life stages. For example, around the holidays you may be more liberal with your nutrition choices, whereas there will be other periods when you are more mindful of consumption.
Looking at the trends instead of a single digit on the scale is a more realistic approach to have when it comes to weight maintenance.
If you do find yourself regaining all or most of the weight over time, that could be a sign that your weight loss methods were too drastic for your individual needs or there could be medical factors at play. In this scenario it's best to see a weight-inclusive doctor or dietitian to help you figure out what's going on.
The scale is only one way to measure weight loss and the maintenance phase. For example, in terms of weight loss, looking at body measurements around your waistline, leg or your hips is helpful. A more subjective approach could be observing how your clothes actually fit.
Another method to monitor your maintenance is by looking at and comparing photos. Losing weight and keeping it off can be difficult, but if you prepare yourself ahead of time, you can set yourself up for success. As Ayesta pointed out, it's important to not put so much emphasis on a specific number on the scale as our bodies are meant to fluctuate.
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