How to Maintain Weight Loss After a 20-Kilo Journey?

What is the duration of the maintenance phase?

Hello, Doctor: I would like to ask about my weight loss plan.
I have been consuming 1000 to 1200 calories daily and have lost nearly 20 kilograms.
However, I am concerned about how to maintain my weight moving forward to prevent regaining it.
I have heard that if one loses weight with such a low caloric intake, simply returning to a normal diet can lead to weight gain.
I am very worried.
Is there a maintenance adjustment period during the weight loss process, and if I manage this period well, will I be able to avoid regaining weight?

A-Juan, 20~29 year old female. Ask Date: 2004/12/10

Dr. Shi Guimei reply Nutrition

Hello! Consolidating weight loss results is indeed crucial for those trying to lose weight; otherwise, a moment of carelessness can lead to regaining weight without realizing it.
To maintain your weight, it is essential to regularly monitor your weight (approximately once a week), maintain healthy eating habits, and engage in regular physical activity.
If possible, continue to record your daily food intake and activity levels for better results.
Currently, if your caloric intake (around 1200 calories) has stabilized your weight without further loss, you may continue with a 1200-calorie diet.
However, if the 1200-calorie diet continues to result in weight loss and you wish to maintain your current weight, and if your job is of a light activity level, your caloric needs would be: your current weight multiplied by 30 calories.
Sincerely, Dietitian Shih Kuei-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2004/12/10

More Info

Maintaining weight loss after a significant reduction, such as losing 20 kilograms, can indeed be challenging, especially when the weight loss was achieved through a very low-calorie diet (VLCD) of 1000 to 1200 calories per day. Your concerns about regaining weight are valid, as many individuals experience what is commonly referred to as the "yo-yo effect" or weight cycling. This phenomenon occurs when individuals lose weight quickly and then regain it after returning to their previous eating habits.
To effectively maintain your weight loss, it is crucial to adopt a sustainable approach that includes gradual dietary adjustments, regular physical activity, and ongoing self-monitoring. Here are several strategies to help you maintain your weight loss:
1. Gradual Increase in Caloric Intake: After a period of consuming a very low-calorie diet, it is essential to gradually increase your caloric intake to a more sustainable level. Instead of jumping back to your previous eating habits, consider adding 50 to 100 calories per day until you find a balance that maintains your weight. This gradual approach helps your metabolism adjust and reduces the risk of rapid weight regain.

2. Balanced Diet: Focus on a balanced diet that includes a variety of food groups. Aim for a diet rich in whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. This not only provides essential nutrients but also helps you feel full and satisfied, reducing the temptation to overeat.

3. Regular Physical Activity: Incorporating regular exercise into your routine is vital for weight maintenance. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with strength training exercises at least twice a week. Activities like walking, swimming, cycling, or group fitness classes can be enjoyable and effective ways to stay active.

4. Self-Monitoring: Keep track of your weight regularly, ideally once a week. This will help you identify any upward trends early on, allowing you to make necessary adjustments before significant weight gain occurs. Additionally, consider keeping a food diary to monitor your eating habits and ensure you are sticking to your nutritional goals.

5. Mindful Eating: Practice mindful eating by paying attention to your hunger and fullness cues. Avoid distractions while eating, such as watching TV or using your phone, and take the time to savor your meals. This can help prevent overeating and promote a healthier relationship with food.

6. Support System: Surround yourself with a supportive network of friends, family, or a weight loss support group. Sharing your experiences and challenges with others can provide motivation and accountability.

7. Professional Guidance: Consider consulting with a registered dietitian or nutritionist who can help you develop a personalized meal plan that meets your caloric needs while ensuring you receive adequate nutrition. They can also provide ongoing support and adjustments as needed.

8. Addressing Hair Loss: If you are experiencing hair loss, it may be related to rapid weight loss or inadequate nutrition. Ensure you are consuming enough protein and essential vitamins and minerals, such as iron, zinc, and biotin, which are important for hair health. If hair loss persists, consult a healthcare professional for further evaluation.

In conclusion, maintaining weight loss is a long-term commitment that requires a balanced approach to eating, regular physical activity, and self-awareness. By gradually adjusting your caloric intake, focusing on nutritious foods, and incorporating exercise into your daily routine, you can successfully maintain your weight loss and improve your overall health. Remember, the goal is not just to lose weight but to create a healthier lifestyle that you can sustain for the long term.

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