How to maintain your ideal weight

Hurray! You’ve achieved your ideal weight! Now what? Read on and find out how you can maintain what you’ve achieved, so your efforts won’t go to waste.

Congratulations on achieving your ideal weight! Getting to where you are is no easy task but the results are worth it! You feel great, your clothes fit better and you’re more confident too. Now that you’re at this stage, you wouldn’t want all that hard work and sacrifice to go to waste. As you already know, it’s hard to lose weight but it doesn’t take much to gain it all back again!

To inspire and support you on the road to maintaining your ideal weight, we’ve compiled a number of helpful tips. These steps may challenge you but once you have the hang of it, you’ll find it easy to make them a part of your daily routine.

Why is it important?

Now that you’re at your ideal weight, perhaps these thoughts are running through your mind, “Can’t I put on some weight and then shed it again?” or “Why should I maintain my deal weight?” Simply put, it’s to keep yourself at a healthy weight, rather than let yourself go on a string of yo-yo diets.

Yo-yo dieters may lose fat initially but are more likely to regain that fat (and possibly more) in the long term. Excess body fat is also a risk factor for serious health problems such as diabetes and cardiovascular diseases. Here are some effective steps you can take to maintain your healthy weight.

Weigh yourself every week

Regularly keeping track of your weight helps you understand your body and helps you avoid shocking weight gain. Aside from stepping on the weighing scale on a weekly basis, you should also measure your waistline. To make things easier, keep a log of the readings. A weight log will reveal if you are successfully maintaining your ideal weight, losing weight or putting on weight.

Use the oven

Greasy fried food, such as fried chicken, potato chips and so on, are tasty and tempting. However, if you constantly include these foods as part of your meals, they’ll lead to more than a few extra pounds. So if you love deep-fried food, you might find the following suggestion quite challenging but nothing’s impossible! Instead of deep-frying your food, use the oven to cook your meals instead. This way, you’ll  be able to reduce the amount of oil you use but still enjoy delicious food.

Stick to what you’re doing

You’ve been at it for months or even years now, so don’t give up now! Stick to the healthy lifestyle choices that helped you achieve your ideal weight. Continue to watch what you eat and lead a healthy, active lifestyle. By maintaining your healthy habits, even after you’ve achieved your ideal weight, you’ll  stay fit and trim for years to come. These habits will also help you maintain good health and avoid diseases associated with being overweight or obese such as cardiovascular diseases and diabetes.

Forgive yourself

Maintaining a healthy weight doesn’t mean that you should have a fat-free diet and stay away from the desserts that you love. While you should continue a healthy lifestyle, occasional indulgences are perfectly alright. For example, when you’re celebrating a special occasion with the people you love or catching up with your friends, go ahead and enjoy that piece of cake or that creamy plate of pasta. You  don’t have to feel guilty about it, as you can always opt for a healthier option at your next meal. Guilt can lead to demotivation so be sure to give yourself some flexibility when it comes to meal choices.

Share the great news

Speaking of motivation, we could all use a little extra inspiration and support so let the people around you know that you’re aiming to maintain your weight so they’ll help you stay on track. For instance, they can help select restaurants that serve healthy food options when you’re dining out with them. If they’re family members or roommates who share a home with you, perhaps they can keep potato chips and sweet snacks hidden away to help you to avoid temptation. Be sure to acknowledge the support you receive. By doing that, you’ll show your ‘cheerleaders’ that you appreciate what they’re doing for you.

Plan ahead

Do you often wonder what you should eat? Well, instead of having to think hard each time a meal comes around, plan ahead instead. Planning your meals for the week can help you resist junk and processed foods, which are usually close at hand. We all know how tempting sweets, chips and cookies can be — especially when your stomach is growling! A meal plan will help you to be disciplined.

Maintaining a healthy weight is important as it is a critical part of maintaining good health. You may encounter obstacles along the way but follow these suggestions and you’ll stay on track!


What’s your BMI?

Do you know what your Body Mass Index (BMI) is? According to the National Heart, Lung and Blood Institute in the United States, your BMI is a measure of your body fat, based on height and weight.

To know your BMI, all you need to do is to calculate it based on the equation below and match the total that you get with the BMI table.

How to calculate your BMI:

What do your results say?

BMI Categories

Underweight <18.5
Normal weight 18.5 – 24.9
Overweight 25 – 29.9
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