by Ashley Acornley, RD, LDN

8 Keys to Weight Maintenance

Everyone has been working or has worked so hard to achieve your goals and have made some wonderful lifestyle changes along the way.  But once done with the program, many think, "Well, what next?"  It can be challenging and often scary to complete your goals and enter the world of weight maintenance. Weight maintenance is not only the key to your lifelong success, but also the key to staying healthy. The following are some essential tips to help you lose the weight and keep it off for good!

1. Choose high protein foods

Foods such as nuts, soy, edamame, yogurt, egg whites, lean meat, and low fat cheeses can help satisfy your hunger when included in a meal.

2. Eat fiber rich foods every day

It is recommended to include at least 25g of fiber into your everyday diet. Great sources of fiber include oatmeal, whole wheat bread, brown rice, granola, high-fiber cereals, fruits, and vegetables.

3. Choose low Glycemic Index Foods

Foods that are lower in GI generally help keep blood sugars in check. Good sources of low GI foods include beans, lentils, nuts, brown rice, oatmeal, apples, and berries.

4. Step on a scale regularly

It is best to step on a scale about once per week, and this allows you to correct your weight change quickly. It is best to weigh in at the same time and day every week, because your weight tends to fluctuate at certain points throughout the day.

5. Move past slip-ups

Did you forget to eat your fruits and vegetables? Too tired to exercise? Ate too many sweets at a party? No one is perfect, and everyone has days where they slip-up. Do not get down on yourself! Tomorrow is a new day, and you can hop right back on the wagon to weight maintenance!

6. Keep a food diary

Journaling your food is the best way to monitor what you are eating, when, and how much. Since you are the one responsible for writing down everything that enters your mouth, it holds you accountable for your daily diet!

7. Exercise regularly

As always, it is important to get your body moving for at least 30-60 minutes on most days of the week. It is best to combine aerobic, strength training, and stretching activities into your weekly routine for best results.

8. Check in with an RD often!

It is our job at to make sure that you are happy, healthy, eating right, and exercising regularly! If at any time you feel like you need some help with your diet or exercise routine, please call and schedule a visit with one of the RD's...that is what we are here for!