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How many times have people lost and regained the same pounds? Most of our patients have tried multiple diets, lost weight, only to fear when the regain is going to happen. Bariatric surgery is only a tool when it comes to weight loss and weight maintenance. You can gain weight back after surgery as well. The bottom line is we have to eat healthy and be active to lose as well as maintain for a substantial amount of time. Surgery helps us get there, but staying there is often up to you. Losing weight is very exciting. It is exciting to see the scale go down, inches being lost, and people cheering you on in the background. You almost feel invincible. Maintenance can be a scary thought. Some people are just waiting for the scale to start creeping back up. All the fanfare fades. This is where you want to keep your weight at a fairly stable number. Managing your weight implies more ownership of the process and requires some personal accountability. Getting your children where they need to be and at the right time shows you can manage your time and your schedule. You manage your life by keeping up with laundry, groceries and work demands which show you can successfully manage your life. Some people feel they are not capable of maintain weight based on past attempts at weight loss. There are several proven strategies to help people manage and maintain a healthy weight. Keep in mind you are the one who is accountable for your behaviors. You are the one responsible for making decisions about when and how often you choose to follow the things necessary to maintain a healthy weight. They can help you with meal plans and recipe ideas. Weighing and measuring your food with ensure you are eating enough and not too much. We often suffer from portion distortion which can lead to overeating. Your best tools to have available to you are your food scale and a set of measuring cups. You should aim to exercise 4 days per week for about minutes per week. This is something you MUST do for weight maintenance. Schedule it like an appointment and you will be more successful. Try to find something you enjoy and the time goes faster. Aim to consume 64 oz per day. Try adding fresh fruit to your water to change put the flavor. See our previous blog about water infuser recipes. It is true that breakfast is the most important meal of the day!! This will kick start your metabolism and prevent you from overeating and feeling hungry throughout the day. This tip will help you stay on track throughout the week. You can also look at most menus on line if you are planning to go out to eat. This way you can see your choices in advance and plan what is a healthy choice instead of waiting until you are hungry. There is a lot of research on the power of this behavior to help with weight maintenance. If you are honest with your diary, you can often see where there are areas to improve. Plus, it is helpful to your Registered Dietitian and Bariatric Surgeon to see what you are eating. Use a smart phone app to help track your food, there are several to choose from. Your exercise diary will help you set goals on ways to improve and track your progress. Attend as many support groups as you can. These are people going through the same journey and possible struggles as you are. This helps patients stay motivated and accountable. Having people celebrate and encourage you will make staying on track easier. You can also seek the help of a psychologist or licensed clinical social work to help with individual issues that may be associated with weight issues, such as self esteem and body image. Good luck!! Save my name, email, and website in this browser for the next time I comment. April 12, April 8, In Blog. Balance between Energy intake and Energy expenditure How many times have people lost and regained the same pounds? Below are a list of things you have to do to maintain a healthy weight: Make healthy food choices. Maintain portion control. Exercise regularly. Drink water. Eat breakfast. Plan your meals and follow your plan. Keep a food diary and exercise diary. Leave a Reply Cancel Reply Your email address will not be published.