{"id":184641,"date":"2021-07-23T08:00:16","date_gmt":"2021-07-23T08:00:16","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=184641"},"modified":"2021-07-24T10:41:55","modified_gmt":"2021-07-24T10:41:55","slug":"how-to-make-sure-you-keep-the-weight-off","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2021\/07\/23\/how-to-make-sure-you-keep-the-weight-off\/","title":{"rendered":"How to Make Sure You Keep the Weight Off"},"content":{"rendered":"<p><strong>Losing weight is hard but not as hard as keeping it off. Only about 20% of those who lose weight maintain it in the long term. But don\u2019t despair! There are several proven ways you can keep the weight off, ranging from exercising to controlling stress. We will go over all of them in this article.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Why does weight tend to come back?<\/strong><\/h2>\n<p>Losing weight has a big advantage compared to just <a href=\"https:\/\/www.welovecycling.com\/wide\/2021\/06\/17\/the-secret-behind-maintaining-weight-loss\/\">maintaining it.<\/a> You can measure and celebrate results. That keeps people motivated and focused. But as soon as you transition to maintenance, this source of positive feedback goes away. And that\u2019s when two factors surface \u2013 unrealistic expectations and feelings of deprivation.<\/p>\n<p>If you are to stand a chance at long-term success, you have to do three things.<\/p>\n<ul>\n<li>Find a diet that doesn\u2019t feel too restrictive to you and works.<\/li>\n<li>Get into the right long-term oriented mindset.<\/li>\n<li>Build sustainable habits.<\/li>\n<\/ul>\n<p>We talked a lot about the first one in our previous article. This time we will take a look at the mindset and also which habits you should work on and how.<\/p>\n<h2><strong>Find your reason why<\/strong><\/h2>\n<p>When you reach your ideal target weight, you should take a step back and answer one simple question. Why are you doing this? It can\u2019t be for the numbers on the scale anymore, those can\u2019t keep going down. So, why? You can try the \u20185-Why\u2019 exercise to get to the bottom of what is truly motivating you. We wrote more about it in <a href=\"https:\/\/www.welovecycling.com\/wide\/2020\/10\/27\/how-to-maintain-cycling-weight-deep-motivation\/\">our previous article.<\/a><\/p>\n<lite-youtube videoid=cdGvwA1zWY0 params=\"enablejsapi=1\" style=\"background-image: url('https:\/\/i.ytimg.com\/vi_webp\/cdGvwA1zWY0\/maxresdefault.webp');\"><\/lite-youtube>\n<h2><strong>Get an accountability buddy<\/strong><\/h2>\n<p>A great way to stick to your new diet and lifestyle is to have a buddy who can help keep you accountable. It sounds clich\u00e9 but it works. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25599511\/\">A study<\/a> examined the health behaviours of over 3,000 couples and found that when one person engaged in a healthy habit, the other was more likely to join in. And it doesn\u2019t have to be your partner. You can find more advice in <a href=\"https:\/\/www.welovecycling.com\/wide\/2021\/02\/23\/how-to-stick-to-your-diet-a-support-team\/\">our previous article.<\/a><\/p>\n<h2><strong>Introduce regularity into your eating<\/strong><\/h2>\n<p>Your body and mind love a schedule. Eating at regular times will help you with planning and avoiding mistakes. And this has a direct effect on your results. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11836452\/\">One study<\/a> found that 78% of nearly 3,000 people who maintained a 14-kg weight loss for at least 1 year reported eating breakfast every day.<\/p>\n<p>And make sure that your routine applies to the weekend too. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16002825\/\">Research shows<\/a> that those who follow a consistent eating pattern throughout the week including the weekend are more likely to sustain weight loss in the long term.<\/p>\n<figure id=\"attachment_164214\" aria-describedby=\"caption-attachment-164214\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/04\/profimedia-0336258155.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-164214 size-large\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/04\/profimedia-0336258155-1024x682.jpg\" alt=\"Salmon\" width=\"1024\" height=\"682\" \/><\/a><figcaption id=\"caption-attachment-164214\" class=\"wp-caption-text\">Planning your regular meals and following the schedule help maintain your cycling weight. \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>Establish a strong sleep routine<\/strong><\/h2>\n<p>Another really important aspect of weight management is sleep. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18239586\/\">Studies show<\/a> that sleep deprivation appears to be a major risk factor for weight gain in adults and may interfere with weight maintenance.<\/p>\n<p>If you sleep less than you should, your levels of ghrelin, the hunger hormone, increase and levels of leptin, the satiety hormone, drop. This means you have a bigger appetite and food doesn\u2019t make you that full when you don\u2019t sleep well. And it\u2019s also worth mentioning that when you sleep poorly, you\u2019re more tired and less motivated to exercise and cook healthy food.<\/p>\n<p>To make things better, try to do some of the following.<\/p>\n<ul>\n<li>Expose yourself to bright morning light. Go for a short walk in the morning.<\/li>\n<li>Go to bed earlier so you spend at least 8 hours in bed. Set a bedtime alarm if you need.<\/li>\n<li>Limit blue light exposure 2 hours before sleep. No bright screens and lights.<\/li>\n<li>Keep your bedroom cool, dark, and quiet.<\/li>\n<li>Create a bedtime ritual to get yourself calm and ready for sleep.<\/li>\n<\/ul>\n<p>For more tips on how to improve your sleep, <a href=\"https:\/\/www.welovecycling.com\/wide\/series\/improve-your-sleep\/\">check out our sleep series.<\/a><\/p>\n<figure id=\"attachment_181024\" aria-describedby=\"caption-attachment-181024\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/12\/sleep-pexels-ivan-oboleninov-935777.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-181024 size-large\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/12\/sleep-pexels-ivan-oboleninov-935777-1024x682.jpg\" alt=\"Sleeping woman\" width=\"1024\" height=\"682\" \/><\/a><figcaption id=\"caption-attachment-181024\" class=\"wp-caption-text\">If you want to maintain your weight, you cannot skip quality sleep time. \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>Keep an eye on your stress levels<\/strong><\/h2>\n<p>Stress is something we all experienced during the lockdowns. It\u2019s great for weight gain as we described in the last article, so we have to make sure we manage chronic stress now that the lockdowns ended. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3079864\/\">Chronic stress<\/a> can contribute to weight regain because it causes elevation of the hormone cortisol, which is linked to increased appetite and food intake. Stress is also a common trigger for impulsive eating.<\/p>\n<p>There are many ways to deal with stress and we all have to find what works for us. Here are a few tips.<\/p>\n<ul>\n<li>Plan more fun stuff that brings you joy. Try new activities.<\/li>\n<li>Practice saying \u201cno\u201d to smaller things so you can use it when it matters.<\/li>\n<li>Don\u2019t spend too much time watching the news.<\/li>\n<li>Spend more time outdoors in nature.<\/li>\n<li>Go for a massage, sauna or a cold plunge.<\/li>\n<li>Listen to music for pleasure.<\/li>\n<\/ul>\n<p>Check out our <a href=\"https:\/\/www.welovecycling.com\/wide\/series\/stress-management\/\">stress management series<\/a> for more tips.<\/p>\n<h2><strong>Keep cycling!<\/strong><\/h2>\n<figure id=\"attachment_179067\" aria-describedby=\"caption-attachment-179067\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/08\/MTB-Cycling-profimedia-0494654433.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-179067 size-large\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/08\/MTB-Cycling-profimedia-0494654433-1024x575.jpg\" alt=\"MTB Cycling\" width=\"1024\" height=\"575\" \/><\/a><figcaption id=\"caption-attachment-179067\" class=\"wp-caption-text\">Your bike is your friend. \u00a9 Profimedia<\/figcaption><\/figure>\n<p>Cycling enthusiasts don\u2019t need much convincing to exercise regularly because it\u2019s fun. But it can be motivating to know how it helps with weight management.<\/p>\n<p><a href=\"https:\/\/academic.oup.com\/aje\/article\/188\/3\/537\/5245876?login=true\">Studies show<\/a> that just 30 minutes of physical activity per day can counteract a day of sitting, our big COVID-19 lockdown enemy. Also, people who do at least 200 minutes of moderate physical activity a week after losing weight are more likely to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\">maintain their weight.<\/a><\/p>\n<p>So, the instructions are clear. Keep cycling! We will talk more about how to get back into training in our next blog post of the series.<\/p>\n<h2><strong>Learn to deal with setbacks<\/strong><\/h2>\n<p>Setbacks are really dangerous, even a small one can feel so bad that it causes people to give up and continue with their bad habits. What\u2019s worse, it\u2019s almost guaranteed you will experience one. You have to prepare for it. If you go in with the mindset that setbacks are inevitable and you will get back on track immediately as one hits you, then you have a much higher chance of long-term success. Read more about this topic in <a href=\"https:\/\/www.welovecycling.com\/wide\/2021\/02\/16\/how-to-stick-to-your-diet-setbacks\/\">our previous article.<\/a><\/p>\n<p>Now you\u2019re equipped with all you need to lose weight and maintain it. The next step is to fully get back into cycling. Our next article talks about what to avoid when getting back in shape and how to speed the process up.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Losing weight is hard but not as hard as keeping it off. Only about 20% of those who lose weight [&hellip;]<\/p>\n","protected":false},"author":99,"featured_media":184644,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[5486,5487,4463,4464,2040,2589,5474,2918],"global-categories":[3366],"class_list":["post-184641","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-covid-lockdown","tag-ghrelin","tag-how-to-maintain-cycling-weight","tag-maintaining-weight","tag-sleep","tag-stress","tag-this-is-enough","tag-weight-management","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Make Sure You Keep the Weight Off - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Losing weight is hard but not as hard as keeping it off. 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