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7 Tips to Keep the Weight Off
By: Scottsdale Weight Loss Center
Published: December 28, 2020
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Diplomate, American Board of Obesity Medicine
Losing weight is half the challenge. Keeping it off is just as important.
Diets that promise rapid weight loss often ignore this reality. Once you reach your goal weight at your medical weight loss program, you will need an easy-to-follow plan to preserve those lost pounds. We call this stage “active maintenance.” Studies on successful weight managers show several common tools:
1. Weigh Often
Successful weight managers weigh themselves at least once weekly (ideally, daily). Aim to stay within 2 pounds of this number. For example, if your target is 160 lbs., try to stay 158-162. That is your “green zone.”
2. Have a Plan If You Gain
Masters of weight loss don’t just weight often, they also have a plan for even small amounts of weight gain. This usually means going back to your weight loss plan, reducing eating out, and cutting out alcohol until you get back to your target weight.
3. Stay Active
People who have lost and maintained their weight burn, on average, 2,500 calories per week. That equals 10,000 steps every day, walking 20-25 miles per week, or 5 hours per week of cardio or weight training. Burning those additional calories allows you to eat a bit more. It helps overcome the drop in metabolism that occurs in anyone who has lost weight.
4. Eat Small, Eat Often
Aim for 4-5 small meals daily. Eating protein, fiber, and drinking water keeps you fueled during the day, so you feel less hungry. Limiting sugars and carbs prevents your body from releasing the fat building hormone insulin.
5. Get Adequate Sleep
Lack of sleep lowers your metabolism and increases the hormones that cause hunger and fat building. Fatigue also compromises your will power.
6. Develop an Accountability Plan
Checking in with a medical practitioner on a regular basis helps you stay on track and gives you a chance to intervene before you regain. Our experience shows that people gain weight quickly once their weight increases 5 pounds or more.
7. Consider Appetite Suppressant Medications
Some people find it difficult to maintain weight loss without the addition of weight loss medications. All of these meds reduce appetite, and some also increase metabolism.
The reality is that you won’t never gain weight, it is having a plan when you do.
Read our FREE e-book Chasing Diets and learn about the weight loss program that works.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
Reviews
Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
