Whether you finally met your weight loss goal with the help of Dr. Gurprit Sekhon’s medical weight loss program at the Nu Wave Medical Center in Panama City Beach, Florida, or you did it by some other means, we congratulate you. But your work isn’t done. Learn these tips for maintaining your weight loss results and setting yourself up for long-term success.
The role of diet in maintaining weight loss
Throughout your weight loss journey, you probably learned about the importance of eating a healthy diet based on whole foods like fruits, vegetables, and lean protein. By emphasizing whole foods over processed and packaged foods, you have a better chance of getting the nutrients your body needs to function correctly without too many excess calories.
In addition, drinking at least eight glasses of water each day will help you feel full longer, while choosing water over sugary juices and sodas will help you cut calories. Don’t forget to include healthy fats in your diet; they’ll help keep your appetite under control.
These new habits should stay with you for your lifetime if you want to maintain your weight loss results. We’re not saying you can’t have a cheat meal or go to a champagne brunch, or whatever else you’d like to do. But just remember the motto “everything in moderation.”
You’ll find that eating a healthy breakfast every day that includes carbohydrates and protein helps maintain your weight loss because it fills you up and keeps blood sugar levels steady. A few examples are eggs with whole-grain toast and nut butter, fresh fruit, cheese, and almonds, or a protein-packed smoothie made with milk, fruits, and vegetables.
The National Weight Control Registry says 78% of its members maintain their weight loss by eating a healthy breakfast. That’s good to know, since the Registry contains more than ten thousand members who have lost an average of 66 lbs and have kept the weight off for 5.5 years. They’ve done the work and are proof that it pays off. The members typically exercise for an average of one hour each day and watch less than 10 hours of TV per week.
What about exercise?
Exercise is also key to maintaining your weight loss results. The US Centers for Disease Control and Prevention (CDC) recommends working your way up to 150 minutes of moderate-intensity aerobic activity each week. According to the CDC, that includes walking a 15-minute mile, doing yard work, or biking at a casual pace.
Any type of activity, though, is better than no activity at all. Dr. Sekhon recommends finding something you enjoy so you’ll stick with it. Here are some examples:
- Walking on the beach
- Hiking on a trail or in a park
- Zumba or other dance classes
- Walking around your neighborhood
- Yoga or Pilates
- Water aerobics
Strength training also helps maintain your weight loss because the more muscle mass you have, the more calories you can burn at rest each day.
It’s important to incorporate activity in your daily life; sedentary lifestyles can set you up for obesity, diabetes, and heart disease. If you sit at a desk all day for work, you can strive for 10,000 steps a day on your commute or at home, measured with an activity tracker. Or you can park farther away from store entrances and take the stairs instead of the elevator for a couple of floors.
Some people who have lost weight and kept it off also weigh themselves regularly to make sure they’re on track. Whether it’s daily, weekly, or monthly it’s up to you. Other people, though, prefer to focus on their energy levels and how their clothes fit instead of on a number; whatever works is fine.
As a medical doctor, Dr. Sekhon knows the importance of overall health and how that plays into successful weight loss maintenance. Factors that can affect your overall health include how many hours of sleep you get each night and how you handle stress. The National Sleep Foundation recommends 7-9 hours of sleep a night for adults aged 26-64. If you’re stressed, try relaxing, meditating, or deep breathing to calm yourself down.
Maintaining your weight loss results probably won’t be easy, but if you follow these tips, you have a good chance of long-term success.
If you, or someone you know, could benefit from Dr. Sekhon’s medical weight loss program at our Nu Wave Medical Center in Panama City Beach, FL contact us for an appointment today.