For many people losing weight is achievable but can come with its challenges. However, many people find that maintaining weight loss can be even harder. The current research has identified the factors associated with weight loss maintenance in order to understand the behaviours that are required for success. These behaviours include but are not limited to; weight loss goals, physical activity, dietary intake, self-monitoring and stress and coping[1].
Weight Loss Goals
Goal setting is important and many people struggle to set realistic and achievable goals. This means that if a person fails to reach an unrealistic goal this can lead to feelings of demotivation and can result in the abandonment of weight maintenance behaviours. Therefore, setting targets using guidance such as SMART goals (Specific, Measurable, Achievable, Realistic, Time-Bound) may be useful in creating goals that are attainable.
Physical Activity
Most research suggests that physical activity is related to long-term weight maintenance. This is due to the direct impact physical activity has on energy expenditure. Thus, poor compliance to exercise can be related to poorer weight maintenance and weight relapse.
Physical activity can improve physical fitness and overall well-being which may in turn promote other positive behaviours associated with weight maintenance. It has been found that those who engage in physical activity for 30 minutes or more per day are more likely to be successful at weight loss maintenance[2].
Dietary Intake
Weight loss is associated with lower calorie intake and reduced portion sizes, with weight maintenance being associated with reduced frequency of snacks and less dietary fat. Furthermore, the intake of high quality, healthy foods such as fruit and veg is equally as important.
Self-Monitoring
Self-monitoring includes tracking progress and setbacks in order to increase self-awareness. Self-monitoring of body weight, food intake and exercise habits can be important factors in weight loss maintenance. Self-monitoring allows for a person to hold themselves accountable. However, people need to be mindful of self-monitoring, especially if it is leading to continuous feelings of stress, discouragement and obsessiveness, as this may be maladaptive. For example, if you do not want to track calories due to the fixation that can occur, you can focus your attention on eating a well balanced diet. Here you can adjust your eating habits to eating what you know is healthy and what portion sizes are suitable, without having to consider the calories in everything you eat. This approach allows you to focus on wellness rather than the numbers. Even with this approach you are able to monitor yourself in relation to your well-being both physically and mentally rather than focussing on calories and weight.
Stress and Coping
An important factor in weight loss maintenance is a persons ability to cope with stress. This is because it has been found that in weight regainers, those who face stress but have poor coping strategies, tend to eat in response to that stress. This response is an attempt to regulate mood. One way in which to cope with stress as a result of barriers towards their weight loss, is to create action and coping plans. Action plans are created to outline the actions needed to reach a specific goal. Whereas, coping plans are created to help an individual cope with a situation when they do not meet a specific goal. This allows individuals to visualise situations and have the plans put in place for when a problem arises.
References:
[1] ELFHAG, K and S. ROSSNER., 2005. Who Succeeds in Maintaining Weight Loss? A Conceptual Review of Factors Associated with Weight Loss Maintenance and Weight Regain. Obesity Reviews, 6(1), 67-85
[2] KRUGER, J et al., 2006. Dietary and Physical Activity Behaviours Among Adults Successful at Weight Loss Maintenance. International Journal of Behavioural Nutrition and Physical Activity, 3(1)
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