Author: Troy Theodosiou

It often feels like there are two distinct phases of weight loss: One where you’re losing the weight and then another where you gaining it all back!

When it comes to maintaining weight loss, there are certain factors you cannot control, such as your age, sex, and genetics. You can, however, control important health behaviors such as your food choices, how much you exercise and how often you stand or move throughout the day.

Some diets, especially those that restrict entire food groups, are simply not sustainable for the long term.

Aside from avoiding too much sedentary time, exercise is crucial for successful weight loss and maintenance. The American College of Sports Medicine reports that consistent physical activity is essential after weight loss—and the more the better!

There are no simple solutions, but it’s usually easier to prevent the weight from coming back than it is to lose it. So, working hard on maintaining your loss will pay off.

If you want long-term weight loss, you need a long-term lifestyle change, which will include a variety of new skills and habits. That includes how to exercise: What you enjoy, how much you can handle, how to fit it into your schedule, how to stay motivated on a daily basis, and how to make your exercise habit stick.

Your number-one defense against your body’s natural tendency to hold on to weight is exercise. It doesn’t just burn calories; it also weakens your body’s desire to regain the weight. Build physical activity (aside from your focused exercise) into your day so it’s second nature. The idea is to minimize sedentary time.

The road to change isn’t always an easy one. Admit any mistakes you make, learn from them and ease back into your program without being too hard on yourself.