How can I prevent weight regain after dieting?
Preventing regain requires not sharply increasing intake after weight loss, maintaining regular eating, exercise, and sleep, and identifying early signs of regain. Prepare specific adjustments to use if weight rises again.
Do not make the rate of loss excessively fast; build a plan with enough protein and fiber and strength training. After reaching your goal, do not suddenly return portions to their previous level. Adjust them gradually while watching weight and waist circumference.
If binge eating, depressed mood, sleep problems, or medicines affect weight, evaluate those causes too. Writing down behaviors to maintain and items to adjust if weight rises makes it easier to check implementation.
If hunger becomes severe or anxiety about eating grows after weight loss, do not dismiss it as a willpower problem. Seek nutrition counseling or a relevant assessment and adjust the plan.
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