How to help maintain your weight

Top tips on how to help manage your weight and keep off the unwanted pounds

You’ve worked hard, lost weight and reached your goal – congratulations! But are you worried you might gain it back and undo all your hard work? Or maybe you’re happy with your weight as it is, and just want to make sure it doesn’t creep up on you? Either way, knowing how to maintain your weight can be tricky. Of course, healthy eating and regular exercise helps, but is there anything you can do to try and help maintain the number on the scales? 

Read some top tips from our experts on how to help manage your weight and keep off the unwanted pounds.

The psychologist 

Dr Marilyn Glenville, women’s health specialist says:

"Weight maintenance is a marathon, not a sprint. I recommend adopting the 80:20 rule – if you eat well 80 percent of the time, you can afford weekend and holiday treats. I think if we restrict our diets too much, we tend to crave naughty things more. And when you do indulge, try to do so mindfully – find the very best version of that treat and really savour the taste. Plus, make sure you avoid eating in front of the TV, as it’s easier to consume more when you’re distracted instead of focusing on your food."

The nutritionist 

Sian Porter, consultant dietitian says:

"Keep a food diary to see where those extra calories are creeping in and to help you work out if there’s a pattern – such as when you’re dining out or after the gym. Then plan ahead, checking menus in advance or keeping healthy alternatives to have post-workout. People think they’ve 'earned' a bigger meal after exercise, but overindulging just wipes out all the calories they’ve burned. Stick to this rough guide at mealtimes: fill half your plate with veg, then split the other half into carbs and protein. And watch your carb portions – a serving should be the size of your fist."

The personal trainer

Sara Nankivell, fitness expert at Nuffield Health, says:

"If you already do lots of cardio, try incorporating some resistance-based training (such as squats, push-ups and planks) into your fitness regime. These help increase lean muscle tissue, which burns more calories at rest than fat. Another benefit of this type of workout is that you don’t need any equipment, so it’s perfect for days when you can’t get to the gym."