The weight loss journey doesn’t end when you hit your goal weight. Instead, you enter the maintenance phase, which can require just as much persistence and dedication to keep the weight off. Michael Lahey, MD, a physician specializing in community health, says Black women, in particular, may have issues maintaining weight loss because of their metabolism speed. “Studies show that Black women might have a reduced rate at which their bodies burn calories at rest, which makes it difficult for them to lose weight and maintain it in the long run.” In other words, we can’t afford to slack off. To keep the pounds off, here are eight actionable tips to maintain weight loss.
1. Ensure you’re eating a healthy amount of calories
Cutting down calories plays a significant role in weight loss and maintenance. But you want to ensure you eat healthy calories daily to fuel your body and reduce your risk of developing mental and physical problems.
According to the 2020-2025 Dietary Guidelines for Americans, women should consume between 1,600 and 2,400 calories daily. Your exact calorie intake will vary depending on your weight, dieting habits, energy expenditure (e.g., physical activity), pregnancy, and hormonal status.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) Body Weight Planner can help determine your daily calorie intake.
2. Eat mindfully
A research article published in DiabetesSpectrum defines mindful eating (or conscious eating) as a practice that involves giving full attention to your food, feelings, hunger, and satiety (fullness or satisfaction). It’s all about enjoying the eating experience more mindfully and consciously.
Mindful eating benefits weight management, as research reveals this approach can reduce emotional eating.
3. Practice stress management
To cope with the many stressors life can bring, you might resort to overeating. According to the American Psychological Association (APA), many people tend to overeat food to relieve stress. To keep the weight off, Dr. Lahey recommends switching out overeating with mindfulness practices like yoga, meditation, or journaling.
4. Catch enough Zs at night
According to Dr. Lahey, you should get between 7 and 9 hours of sleep each night to regulate the hormones tied to hunger and metabolism.
The CDC provides the following tips for creating a good sleep environment:
- Maintain a consistent sleep schedule by going to bed and waking up at the same time every day.
- Block light that comes through all windows turn off hallway lights and use room-darkening shades to darken the bedroom.
- Keep your bedroom temperature tool.
- Use a comfy mattress and pillows and replace them when they get worn.
- Block out noise using earplugs, a fan, or a white noise machine.
- Avoid working, watching TV, or reading in your bedroom to program your brain only to align your bedroom with feelings of relaxation and sleep.
5. Limit screen time
The World Cancer Research Fund International (WCRF) reported that greater screen time on phones, tablets, and computers is linked to a higher risk of weight gain, overweight, and obesity in adults. You can limit your screen time by setting screen-free hours, splitting up your screen time into smaller increments, turning off notifications, and engaging in offline activities such as reading, gardening, or cooking.
6. Get regular checkups with your doctor
As you continue your weight loss journey, stay up-to-date with your regular check-ups and screenings with your doctor. They can help you keep track of your weight loss progress and see how these changes affect your health.
7. Have a solid support system
Do you have someone in your corner to push you? Your partner, friend, or family member can motivate you during your weight loss journey. You can also join online or in-person support groups to connect with people on the same journey.
8. Reward yourself
Losing weight is not an easy feat. That said, it’s okay to reward yourself during the maintenance phase. Choose your treats carefully. Avoid rewards that could move the needle on the scale in the wrong direction or trigger your lack of impulse control. When in doubt, opt for nonfood-related treats. Rewarding yourself is a way to celebrate meeting your goals and motivate you to keep pushing forward.
Other Factors Impacting Your Weight Maintenance Goals
Home and Family
“Many Black women are employed and have other family responsibilities, such as childcare, providing care for other relatives, dinner preparation, and other chores, which leaves them with little or no time for meal planning and exercise,” Dr. Lahey says.
Easy Access to Affordable, Healthy Food
Socioeconomic factors can make it more difficult for Black women to get the resources needed to maintain weight loss,” Kubanych Takyrbashev, MD, PhD, Health & Wellness Advisor at NAO. “For example, many neighborhoods—especially those recognized as food deserts—lack an abundance of fresh fruits, vegetables, and other healthy staples. Convenience stores are everywhere in these areas, but they mostly offer processed foods.”
Cultural Preferences
According to a study published in Eating Behaviors, African American men preferred and were more accepting of Black women who were larger and curvier. With this in mind, some Black women may face societal pressures in their community when it comes to losing and maintaining weight loss.
“There is a pressure to meet cultural beauty standards in some cultures, which emphasize curves and fuller figures,” says Dr. Takyrbashev, “Internal conflict can arise from this contradiction, where losing weight is desired and stigmatized. The fear of judgment or ostracism for pursuing weight loss can dissuade individuals from fully committing to their health journey.”
Bottom line: With all the work you’ve put into losing weight, we’re sure the last thing you want to do is see the numbers rise on the scale. Find the maintenance methods that work for you and apply them.
This story is made possible by an educational grant from Novo Nordisk.
