You did it. You hit the gym, ate right, and with time and hard work, you reached your goal weight – congratulations! Millions of people all across the country are trying to lose weight, but few actually reach their goals.
Take some time to celebrate your win but don’t forget that health isn’t a destination, it’s a lifelong journey.
There’s a reason that the vast majority gain all the weight back that they worked so hard to lose. They failed to understand that it’s not just about losing weight, you have to learn how to maintain your weight as well.
Just because you’ve hit your goal weight doesn’t mean you should give up on healthy habits. A balanced diet is important, no matter what the scale says.
If you’re trying to maintain your weight through diet, you’ve come to the right place. To learn some of the best foods for weight maintenance, just keep reading!
Okay, water isn’t technically food. However, it’s so important to both weight loss and weight management that we not only had to include it in this list but it had to be first.
Your body is made up of 60% water. It’s what keeps your joints hydrated, your brain working at full capacity, and your energy levels high. It’s also the key to weight maintenance.
Why? Because when you’re dehydrated often, it becomes easy to mistake thirst for hunger.
Now, you might be thinking, “I’m not dehydrated!”, but consider this: when you’re thirsty, you’re already severely dehydrated. Taking care to maintain proper hydration will keep you full and prevent your body from telling you it’s hungry when it actually just wants water.
When you’re looking for the best weight maintenance foods, look no further than beans. Black beans, kidney beans, and lentils are particularly helpful as they’re high in both protein and fiber, keeping you full without making you feel heavy.
Beans can also keep you satisfied longer than other foods, because they help stimulate the production of appetite suppressing hormones in your gut.
When trying to lose or maintain weight, there’s a common mistake people make. They look at the wide selection of yogurt in their grocery store and think, “all yogurt is good yogurt, right?”
Unfortunately, no. One of the best weight maintenance tips we can give you is this: never assume anything labeled or thought of as healthy is good for you if it comes in a container. It might be, but it’s just as likely that it isn’t.
Many yogurts are packed with so much sugar that you might as well be drinking a milkshake. That’s why it’s best to go with Greek yogurt, which has twice the protein of regular yogurt with a fraction of the sugar content.
Nuts are an amazing choice when your goal is to maintain your weight. They’re loaded with protein, fiber, and healthy fats, all of which work together to keep you satiated. And because of their high protein content, nuts are also a fantastic food for gaining muscle.
Whether you like almonds, cashews, peanuts, or pistachios, grab a handful and get snacking! Take care, however, to limit yourself to a handful. Despite their small size, nuts pack a punch in terms of calories.
If you’re a fan of adding a bit of kick to your meals, throw in a dash of chili pepper or two to your favorite dish. These spicy fruits (yes, they’re fruit!) help to reduce appetite and increase fat burning potential thanks to the capsaicin they contain.
You can build up a tolerance to the spice, decreasing its effects, but if you don’t regularly eat peppers, they’re a great option.
At some point during your weight loss journey, you probably heard that eggs, specifically the yolks, are bad for you because they cause high cholesterol. While technically true, you would have to eat an enormous amount of eggs on a regular basis to cause this reaction in your body.
In reality, eggs are an incredibly nutritious option for anyone, but especially when maintaining your weight is the goal. Eating an egg or two for breakfast will help you stay full longer, as they’re high in protein and healthy fats.
Eat the yolk too! Egg whites might be lower in calories, but the yolk is where the majority of the nutrients are found.
Who doesn’t love a good salmon steak? Luckily, salmon is a fatty fish, which might sound bad, but is one of the healthiest foods you can eat. Salmon is a low-calorie food, and the high-fat content will keep you full for hours.
Another benefit of eating salmon is that it’s bursting with omega-3 fatty acids, which reduce inflammation, helping to fight off obesity and chronic disease.
If you don’t like salmon or your grocery store doesn’t have it on shopping day, trout, herring, and mackerel can be used as a substitute.
Stay Healthy by Learning How to Maintain Your Weight
Forget everything you think you know about “diets”. It’s not about cutting carbs, swearing off sugar, or vowing to eat only fruit. Your diet is simply the foods you choose to fuel your body, and the more balanced your diet, the healthier you’ll be.
As you can see, there’s no hidden secret to learning how to maintain your weight through diet. Choose nutrient-dense foods as often as possible, watch your calories, and stay hydrated. You’ll find keeping the weight off easier than you thought it would be!
Interested in learning more about maintaining your health and fitness? Take a look at our blog!