Avoiding Weight Gain After Weight Loss

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Losing weight involves a lot of lifelong changes and hard work. It is therefore, crucial to commit to the changes made in order to stabilize your weight.

Successful dieting must include measures to avoid regaining your lost weight.

Eating to Stabilize Weight After Weight Loss

Choosing complex carbohydrates that take longer to digest and have less calories will help you to avoid unhealthy snacking between meals. This includes baked potatoes with skins left on, porridge, wholegrain rice and pasta, and steamed vegetables. You should also try to have vegetables and fruit with each meal.



Avoid sugary foods that contain a lot of calories and are more likely to be stored as fat, such as sweets, cakes, sugary drinks, and chocolate.

Additionally, look at the fat content of food and choose lower fat alternatives when you can. When cooking, use rapeseed and olive oils, and limit your portion sizes instead of overfilling your plate. Have a light meal from time to time (e.g. soup, yoghurt, fruits, or salad), especially if you've had treats of meals out or extra cakes and chocolate.


Alcohol is full of empty calories, or calories that don't fill you up, so avoid drinking too much. When you do, choose wine or low-calorie cocktails. As always, remember to drink plenty of water.

Most importantly, don't forget to enjoy yourself from time to time. Going out and enjoying food in restaurants or meeting friends is important. Denying yourself such treats can lead to binge eating.

Exercising to Stabilize Weight After Weight Loss

Do at least two to three hours of sports or physical activities per week, or 30 to 40 minutes of brisk walking every day. Climbing stairs and gardening also counts.


Swimming and cycling are great sports that have minimal impact on the joints, especially if you haven't exercised for a long time. Aim to increase your intensity and set yourself goals to beat.

Image: © Kzenon - Shutterstock.com

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