Congratulations—you’ve done it! You’ve lost weight, you’ve transitioned, and you’re ready for the maintenance phase. Maintenance is all about eating well and moving more.
Starting maintenance may make you a little nervous—more variety, less structure, additional calories. As a dietitian, I understand how you may be feeling. That’s why we have created meal plans specifically for weight maintenance. They are designed to help you get off on the right foot as you start your weight maintenance journey.
Energy balance— calories in vs. calories out—is the foundation of weight maintenance. Supplying the body with the amount of energy (calories) it needs to operate for the day creates energy balance; you want calories in to equal calories out. To achieve that desired state, you’ll need a well-balanced meal plan filled with whole grains, low-fat dairy, fruits, vegetables, healthy fats, and lean protein. Medifast’s Maintenance Guide walks you through healthy food choices within each food group, provides the recommended serving sizes, and shows you ways to visualize your portions.
Regular physical activity is another vital way to prevent weight regain. Both planned and everyday lifestyle activities count, so be active every chance you get. Take the stairs, park farther away at the store, wash your car by hand, and take a stretch break at work. It all adds up! Schedule a mix of aerobic and strength training activities; they’ll keep you fit and strong. For more information on the amount and type of physical activity recommended, refer to our Exercise Guide.
Here are 12 more tips for successful weight maintenance:
1. Create a healthy environment: At work, school, or home, you’ll want to keep healthy food options available and trigger foods out of sight!
2. Plan, purchase, and prepare: Plan your meals and snacks, as well as your physical activity, for the whole week. Purchase healthy foods and snacks, such as Medifast Meals, that will not only nourish your body but keep you full and satisfied. And prepare for any challenges you may face by brainstorming possible solutions and developing strategies to keep you on the road to success.
3. Eat small, frequent meals: For those using Medifast, maintenance is also known as the 3 & 3 Plan, so named because you’ll eat three meals of your own and three Medifast Meals or Healthy Fuelings every 2-3 hours. This is not too different from what you practiced during the weight-loss phase on Medifast.
4. Eat a high-protein breakfast: Make an omelet with eggs or egg substitute and load it with veggies such as spinach, bell peppers, mushroom and tomatoes. Add a slice of whole grain toast and a glass of non-fat milk, and you’ve got a balanced breakfast! A personal favorite grab-and-go breakfast of mine is a whole wheat English muffin topped with fat-free cottage cheese and applesauce, then lightly sprinkled with cinnamon. Try adding non-fat Greek yogurt, low-fat cheese, or skim milk to your breakfast; they are also packed with protein.
5. Self-monitor: Weigh yourself weekly to keep track of your weight status, and make changes in your dietary habits and/or physical activity as needed. Monitor your food and beverage intake by keeping a Food Journal. Talk about a great way to check in with yourself and become aware of your eating habits and behaviors!
6. Eat foods high in fiber and protein to keep you feeling full and satisfied: The pre-portioned Medifast Meals are excellent Healthy Fueling options during Maintenance, as they are high in protein and fiber yet low in calories.
7. Read food labels for Nutrition Facts: Always look at the serving size and calories first; you want calories in to equal calories out at the end of the day.
8. Follow the Plate Method: Fill half of a nine-inch plate with non-starchy vegetables—the Green options you chose with your Lean & Green Meals during weight loss. Then fill a quarter of your plate with lean protein—the Lean part of your Lean & Green Meal. Fill the remaining quarter of your plate with a starch; this can be a whole grain, like brown rice, whole wheat pasta or a dinner roll, or a starchy vegetable, like baked potato, corn, or peas. You can have dairy and fruit outside the plate. Choose low-fat or fat-free dairy products and fresh fruits.
9. Eat mindfully: Take at least 30 minutes to finish your meal. Notice the taste and texture of the food, and take pleasure in each bite you take.
10. Try cooking more at home: You have more control over what you eat when you dine out fewer than three times each week.
11. Sleep: Inadequate sleep—fewer than seven hours a night—can contribute to weight gain over time. Restful sleep restores both the body and mind.
12. Manage your stress: Identify ways to deal with stress in a non-food-related manner. Go for a walk, call a friend, meditate, or drink a glass of cold water. For additional tips on how to manage stress, here are 10 ways to beat stress and build resilience from Nick Frye, Medifast’s Behavioral Specialist.
I hope you find these tips helpful for weight maintenance. With a little planning and a reliable support system, you will be well on your way to maintaining that healthier and happier you.
Drink your water and continue your support. Work T&M like you did 5&1 and it works. Great system.