10 Easy Ways I've Maintained Weight Loss
By: Suzanne Kvilhaug
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In total, I lost about 50 pounds in a span of years. Unlike many people on a weight loss journey, I never really feared gaining the weight back. Eventually, I got to a certain weight that I was content with. I remained there for a long time and felt like that was that. Until things started to unexpectedly take a turn. I gained about 15 to 20 pounds, and it all felt like a blur. What was going on here? How did this happen? Maybe I was eating more, maybe I was working out a little less, it was hard to figure out at the time. I’m mindful of how amazing the human body is and that health is everything so I did my best to be appreciative of this newer shape. Although appreciative, my desire to lose that added weight became too hard to ignore. Anyone who has lost a lot of weight and gained some back can tell you that it’s almost surreal to be back in this spot. Deja vu…but not the good kind of deja vu. It took a pretty long time to lose the weight but I was able to. Then a little while later in another series of the weight loss journey twists and turns, I ended up becoming the smallest weight I’ve ever been. You can get philosophical about vanity, weight, and that health is the most important thing, yet we can’t help but want what we want. I’m happy about being a smaller size and feel really healthy. Over the years, here are the 10 things that have helped me maintain weight loss.
1.Running consistently
Running to lose weight or keep it off seems like the most convenient and common sense-oriented thing we can do. The difficult part is getting in shape and being able to safely run consistently. The sooner you start, the sooner you can reap the rewards. After I built a fitness base, I remained as consistent as possible with my runs. I run 5k races and can average running around 20 miles a week. It’s nothing too extreme yet enough to obtain the physical benefits. Everyone is different but I feel that generally running 2-4 miles almost daily can make a world of difference.
2. Walking daily
Hats off to all the daily long-distance walkers out there, especially the cold-weather winter walkers. I remind myself that if I can sit working on a computer for many hours per day, I can definitely walk daily and often. Walking feels right, natural, and has so many benefits including maintaining weight loss. Find a podcast, make good playlists, learn to love routes near you, or seek out great nature spots. I still wish I could add more miles in walking but throughout the years I’ve walked around 15-25 miles per week.
3. Eating lighter for a short period after eating heavy
If there is a period of time when I travel somewhere and eat more than usual, or it feels like I’ve been overeating in general, I will consciously start to eat light for a little bit. Soon things will feel like they’ve evened out and I return to normal. This wasn’t always something I did until recently and I can tell it keeps my weight where it is. I didn’t set out to do this to keep the weight off, more to give my digestion a break but then I saw how I never gained weight after “veering off course”. There was a time when I felt too much of a slave to cravings so if you can’t do this yet, keep it as a goal in the future. It’s an empowering way to only eat really healthy food while teaching your mind how to fight off cravings as you eat for nutrition instead of desires.
4. Finding alternatives with fewer ingredients
Being that person in the grocery store reading the ingredient list while others maneuver their carts around you is cool. I’m that person scanning what’s in the product and it’s proven to work. If I really like something, I’ll try and find what’s closest to all real ingredients, and if that’s not possible, fewer ingredients. You’d be surprised at what is in certain foods and how there can be seemingly similar products with way different ingredients. Let the ingredient list scavenger hunt begin.
5. Eating more in the morning
Since I’ve felt my healthiest and been at my smallest weight, I eat more food early on in the day and taper. Eating more and more as the day goes on and then going to bed with a full stomach didn’t make sense to me. I feel better, lighter, and my mind and body have completely adapted. My days vary a little but for the most part, my biggest meal is usually between 10-12 pm.
6. Cutting way back on packaged foods
Cutting way back on packaged foods could be one of the reasons I don’t gain weight. I’m vegan so the options are fewer but there still are enough out there. I can tell that if I eat packaged foods, I start to feel a little weight come back. If you eat a lot of packaged foods and are able to completely cut them off, this could be the one thing that makes a world of difference.
7. Staying away from foods that don’t work for my body
Peppers, garlic, and onions never make my shopping list. They just do not work for me. If it's hard to digest, causes inflammation, or it’s something I can’t put my finger on that makes me feel unwell after eating it, I stop. You know how you’ll eat a meal and feel off for the next few days? Figure out what made you feel that way and try to stop eating it. I’ve found that if I only eat things that are healthy and agree with my body, I feel way better and I don’t gain weight.
8. Go in cycles with unhealthier snacks
Vegan bakeries and some vegan snack brands have hit the nail on the head. Their perfection and brilliance is something I’m definitely taking part in. I’ve found eating these treats in cycles and then cutting them out entirely for a while helps maintain a balance that’s sustainable with few to no consequences.
9. Rarely eating restaurant food
Being vegan does make it easier to avoid restaurant food but that doesn’t mean vegan restaurants serve only healthy food. Nothing brings me joy like a good vegan restaurant but I know that if I eat there often, I will likely start to gain a little weight. Usually, when I travel to vegan destinations, I’m perfectly fine with eating out often and when I get home I’ll eat light for a little (back to that strategy for a bit). If you’re not vegan and eat at more mainstream places often, you’d have to choose extremely healthy items. I completely avoid those restaurants now and I’ve always felt going to them only in a blue moon is best for those who prioritize health and weight.
10. Never thinking too much about weight
As I’m at the end of this article sharing all my tips and strategies, it sounds funny to say “I never really think too much about weight”. I really don’t though. Being happy and healthy is what matters most to me. In the back of my mind, I will check in with myself about how my weight seems here and there. I probably weigh myself once a month. When it feels like I’m eating too unhealthy or my clothes are getting a bit tight, I adjust accordingly with these strategies. Once you figure out what strategies work for you, the hard part is over.
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