The strategies that encourage weight loss also play an important role in maintenance: Support systems used effectively during weight loss can contribute to weight maintenance. According to the National Weight Control Registry, 55% of registry participants used some type of program to achieve their weight loss. Physical activity plays a vital and essential role in maintaining weight loss. Studies show that even exercise that is not rigorous, such as walking and using stairs, has a positive effect. Activity that uses 1,500 to 2,000 calories per week is recommended for maintaining weight loss. Adults should try to get at least 40 minutes of moderate to vigorous level physical activity at least 3 to 4 times per week. Diet and exercise are vital strategies for losing and maintaining weight. Ninety-four percent of the registrants in the National Weight Control Registry increased their physical activity. Once the desired weight has been reached, the gradual addition of about 200 calories of healthy, low-fat food to daily intake may be attempted for one week to see if weight loss continues. If weight loss does continue, additional calories of healthy foods may be added to the daily diet until the right balance of calories to maintain the desired weight has been determined. It may take some time and record keeping to determine how adjusting food intake and exercise levels affect weight. A nutritionist can help with this. Continuing to use behavioral strategies is necessary to maintaining weight. Be aware of eating as a response to stress. Also, use exercise, activity, or meditation to cope instead of eating. A temporary return to old habits does not mean failure. Paying attention to dietary choices and exercise can help maintain weight loss. Identifying situations, such as negative moods and interpersonal difficulties, and using alternative methods of coping with such situations rather than eating can prevent returning to old habits.

Here are some weight loss maintenance strategies:

1. Keep up with the support systems that helped you during weight loss.
2. Stay physically active with at least 40 minutes of exercise, 3 to 4 times per week.
3. Maintain a balanced diet with healthy, low-fat foods.
4. Track your food intake and exercise to understand their impact on your weight.

Remember, consistency is key. Keep up the good work.