In this article I will share 7 tips on How to Maintain Weight Loss After Diet. Have you reached your weight loss goal yet? Whether you have or haven’t, I’m here to help with your weight loss journey and managing weight after that goal is met!  
Maintain Weight Loss After Diet

Maintain Weight Loss After Diet

There are many ways that can help maintain weight loss after dieting. First and foremost, eating right and exercising regularly are two very important tasks for controlling your weight. Sometimes natural weight loss supplements such as Slendarol, can help a great deal. Slendarol, by Vita Balance is all natural and supports healthy weight loss, weight control, and helps maintain healthy energy levels. I take it and love the effects it has on my body. It makes controlling my weight so much easier, giving me the boost I need to get through the day.  

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Other ways that help with weight loss maintenance include, increasing protein in diets, staying hydrated by drinking at least 64 ounces of water per day (see detox recipe below), getting enough sleep, managing stress levels, weighing yourself regularly, eat your carbs before and after workouts, and meal planning. Meal planning can help track your food intake and help control bad eating habits. As you read on, I will give life style changing habit ideas, along with several recipes that have helped me a great deal. One of the changes I’ve made that has had a huge impact on maintaining my weight; tracking what I eat. I eat smaller portions, limit my snacking, and do intermittent fasting regularly during the week. Please read on and I’ll share everything you need to know.  

Stay Hydrated with this Detox

 

#1 Stay Hydrated with this Detox

Drinking plenty of water during the day can help maintain weight loss. Water promotes fullness, increase the metabolic rate, and may even be responsible for helping to burn more calories throughout the day.
Lemon, Ginger, & Cucumber Detox 
This detox mixture is a natural antioxidant, anti-inflammatory and metabolism booster. It’s good tasting, refreshing, and a better way to get your water in for the day. Cucumbers are real low in calories and high in fiber. The fiber will help curve your appetite during the day. Lemon is refreshing and great for the skin while ginger will provide natural energy  along with depressing the appetite; it may even replace your coffee. (64 ounces of water is recommended per day).

How to Make It:

  • 6 slices of cucumber
  • ½ lemon cut into quarters
  • 1 inch of Ginger root, peeled and cut in half
Add all ingredients to 20-30 ounces of water in a infuser water bottle (Best to sit in the refrigerator for a few hours; I fix mine before I go to bed so it’s ready to start drinking the next morning). Refill up to 3 times a day and then start over again with fresh ingredients.  

Feel Amazing with ACV Detox

Apple Cider Vinegar DetoxApple Cider Vinegar

2 Tbsp Apple Cider Vinegar 2 Tbsp Lemon Juice 1 Tsp Stevia or honey 1 Tsp Cinnamon A pinch of Cayenne Red Pepper   Add all ingredients and 16 ounces of warm water to a bottle with a lid,  (I use my used water bottle), shake it up really good and drink.  
Exercise Regularly

#2 Exercise Regularly

Getting plenty of exercise plays a big role in weight loss maintenance. Physical activity and healthy meal planning are both very important and most helpful for maintaining weight loss. Exercise is known to increase insulin sensitivity and enhance your muscles’ desire and ability to use up carbohydrates. As a general rule, consuming more carbs before and after your workouts will provide fuel recovery for your muscles. For the rest of the day focus more on protein-rich foods, green vegetables, and fat. Regular exercise can help burn off extra calories and increase the metabolism, which means more energy throughout the day.  
Eat Lots of Protein

#3 Eat Lots of Protein

Adding more protein to the diet may help with maintaining your weight, because protein can reduce the appetite and promote fullness. Eating more protein can help increase the number of calories that are burned during the day. Protein can boost the metabolic rate and change several weight-regulating hormones that help with weight loss and reducing belly fat.  

Control Stress Levels

#4 Control Stress Levels

Managing stress can be very difficult, but it is very important when trying to maintain or lose weight. Stress can limit the ability to sleep and can alter eating habits, causing more snacking throughout the day. People who are under tremendous amounts of stress tend to be depressed and inactive. This can cause weight gain as well as other health issues. Managing stress by learning how to relax and take some time to calm the brain, meditate, take deep breaths; this can lower the heart rate, making the body more relaxed and healthier. It’s amazing at the difference this makes for maintaining weight loss. Eating healthy meals can help manage stress levels as well. Whole foods can reduce the effects of stress on the body. Making lifestyle changes for daily eating habits, staying away from harmful substances such as caffeine, alcohol, and refined sugars can help play a big role in controlling stress levels. Clean foods such as proteins, fruits, vegetables, and healthy fats helps regulate hormone levels, including stress hormones.  

Get Plenty of Sleep

#5 Get Plenty of Sleep

Believe it or now, getting enough sleep can have major effects on weight control. People who deprive themselves of sleep have bigger risk of gaining weight and having health issues. Inadequate sleep can drastically increase the appetite, due from higher levels of ghrelin, which is known as the “hunger hormone”. Poor sleeping habits can also lead to a decrease in leptin, which is a hormone necessary for appetite control. It is tough in today’s fast paced, busy society to allow ourselves the 8 hours of sleep that we should get, but we need to try real hard to adjust sleeping habits and get at least 7 hours. This can play a major role in how weight loss is controlled and overall well-being.  

Weight Yourself Regularly

#6 Weigh Regularly

Stepping on the scale regularly as I do, may help manage weight-loss. Seeing how much you weigh each day will serve as a tool, making you aware of progress. If you see that you have gained some weight back, you are subject to eating fewer calories during that day. People who weigh on daily basis have been known to eat 300 calories fewer than those who don’t monitor their weight. It is easier to control your weight each day if you are aware of your progress.  

Meal Planning

#7 Meal Planning

It’s important to plan your meals ahead of time. Write out your own menu for each day of the week; maybe on a large calendar. Then make your grocery list for everything you need for the week for those menu items. It is easier to stick to a plan that you have written down, rather than trying to come up with something at the last minute. You’ll find yourself making better and healthier choices for foods you eat when you have a planned menu for each day. Below I will share some ideas to get you started.

Breakfast Options

* Eggs are a great protein source Oatmeal with Blueberries Special K Berry Cereal with eggs & whole wheat toast Greek Yogurt w/ berries and nuts
Baked Eggs in an Avocado Vegan Tofu Scramble Broiled Salmon and Grapefruit Veggie Omelet Cottage Cheese & Raspberries

Smoothies (See my creations below):

Feeling a Little Fruity Smoothie

Feeling a Little Fruity Smoothie

230 Calories | 13.6 gr protein
  • ½ cup Vanilla or Plain Greek Yogurt 95 Calories | 9 grams of Protein
  • ½ cup Vanilla or Plain Soy Milk 35 Calories | 3 grams of Protein
  • ½ cup Blueberries 42 Calories | .7 grams of Protein
  • 4 Strawberries (sliced) 16 Calories | .1 grams of Protein
  • 1 Kiwi (Great Sweetener) 42 Calories | .8 grams of Protein
Add all ingredients to a blender. Blend for about 30 to 40 seconds. Pour into a glass and enjoy.

CinnaSugar-n-Oats Smoothie Delight
 

CinnaSugar-n-Oats Smoothie Delight

313 Calories | 28.3 gr protein
  • ½ cup Plain Greek Yogurt 65 Calories | 12 gr protein
  • 1 cup Vanilla Soy Milk 70 Calories | 6 gr protein
  • ½ TSP Cinnamon 8 Calories | .3 gr protein
  • ½ cup Oats (raw & plain) 150 Calories | 5 gr protein
  • 1 TSP “Lite” Brown Sugar or Truvia 20 Calories | 2 gr protein
  • ½ cup Blueberries (optional) 42 Calories | .7 gr protein
Add all ingredients to a blender. Blend for about 30 to 40 seconds. Pour into a glass and enjoy.
Beet Sleepy Day's Smoothie

Beet Sleepy Day’s Smoothie

223 Calories | 14.8 gr protein  
  • ½ cup Vanilla or Plain Greek Yogurt 95 Calories | 9 g Protein
  • ½ cup Vanilla or Plain Soy Milk 35 Calories | 3 g Protein
  • ½ cup Blueberries 42 Calories | .7 gr Protein
  • 4 Strawberries (sliced) 16 Calories | .1 gr Protein
  • 1 Whole Cooked Beet (Great Energy Booster!) 35 Calories | 2 gr Protein
Add all ingredients to a blender. Blend for about 30 to 40 seconds. Pour into a glass and enjoy.
Banana Berry Nut-n-Honey Smoothie

Banana Berry Nut-n-Honey Smoothie

383 Calories | 16.6 gr protein
  • ½ cup Vanilla or Plain Greek Yogurt 95 Calories | 9 gr Protein
  • ½ cup Vanilla or Plain Soy Milk 35 Calories | 3 gr Protein
  • ½ Banana 52 Calories | .7 gr Protein
  • ½ Cup Blackberries 31 Calories | .1 gr Protein
  • 1TBSP Almond Butter 98 Calories | 3.4 gr Protein
  • ½ TSP Honey 64 Calories | .1 gr Protein
  • ½ TSP Cinnamon (optional) 8 Calories | .3 gr Protein
Add all ingredients to a blender. Blend for about 30 to 40 seconds. Pour into a glass and enjoy.  
Healthy Snacks

Snack Ideas

**Choose One From The List Below:
 

Fresh Fruit Fresh Fruit

Apple 95 Calories | .5 gr protein Orange 45 Calories | .9 gr protein 1 cup of Pineapple Chunks 85 Calories | .9 gr protein 1 cup of Grapes 62 Calories | .6 gr protein 4 Strawberries 16 Calories | .4 gr protein ½ cup Blueberries 42 Calories | 1 gr protein ½ cup Raspberries 32 Calories | 0 gr protein 4-ounce fruit cup in light syrup 60 Calories | 1 gr protein    
The Best Homemade Chicken Salad

Lunch Options

Healthy Wraps
  • Ham, Turkey, or Chicken on Xtreme Wellness wraps with lots of fresh vegetables
  • My Best Homemade Chicken Salad (Low Fat, Calories, & carbs):
Servings = 3 Per Serving: 282 Calories | 30.49 gr protein | 10.39 gr fat | 20.52 gr carbs The Recipe Ingredients:
  • 9 oz. cooked chicken breast, pulled
  • 1 boiled egg, chopped
  • 2 Tbsp sweet pickle relish
  • 1/2 cup Kraft mayo, fat-free
  • 1/2 cup plain Greek yogurt
  • 1/3 cup red seedless grapes, sliced
  • 1 Tsp brown spicy mustard
  • 1 Tsp lemon juice
  • 1/3 cup chopped onion, fine
  • 1/3 cup walnuts, chopped
  • Italian seasoning to taste
  • Dash of Cayenne red pepper
  • Paprika to taste
  • Garlic powder to taste
  • Fresh black pepper & sea salt
Directions: In a medium size bowl, combine relish, mustard, lemon juice, seasonings, Greek yogurt, Fat Free mayonnaise, sliced grapes, and chopped onion. Mix well with a wire whisk. Add chopped egg and blend into the mixture. Hand hand-pull cooked chicken breast into small string like strands and add to the bowl. Blend and Chill Serve as a salad or on a Xtreme Wellness by OLE wrap, garnished with lettuce, tomato, shredded cheese, and sesame seeds. (Garnish not included in nutrition facts). Please enjoy this video while you make your Chicken Salad:    

Have a Salad for Dinner with Chickpeas

Dinner Options

 

Salads Salads

1 cup Baby Spinach 7 Calories | .9 gr protein 1 cup Leafy Lettuce (of your choice) | 5 Calories | .5 gr protein Mushrooms | 8 Calories | .6 gr protein Olives (black olives are best) | 12 Calories | 0 gr protein 1 Medium Raw Carrot (shredded) | 25 Calories | .6 gr protein Sprinkle with shredded cheese | 27 Calories | 4.2 gr protein  

Protein & Veggies Raw Veggies

1 Large piece of beef jerky 82 Calories | 7 gr protein ½ cups lightly salted mixed nuts 160 Calories | 5 gr protein 2 Cups Raw Veggies, Mixed (carrots, broccoli, or cauliflower) 40 Calories | 3 gr protein

Extra Protein Choices Protein

(Choose one) 4 slices of ham (chopped) | 60 Calories | 8 gr protein 1 Boiled Egg (chopped) | 78 Calories | 6 gr protein 1 can of Light Tuna in water (drained) | 45 Calories | 10 gr protein Grilled Chicken Breast (Serving size = 4 oz.) | 140 Calories | 21 gr protein Sesame Seeds Unsalted (2 TBSP) | 100 Calories | 1.6 gr protein     My Teriyaki Chicken Breast Foil Pack using “Tamari” Teriyaki Chicken
  • 8 oz. Chicken Breast – Cut in half (two 4 oz. servings)
  • ¼ cup Tamari Lite – Gluten Free & 50% less Sodium than the standard Soy Sauce
  • ½ tsp Ginger – Ground
  • ½ tsp Garlic Powder
  • 2 tsp Trivia or “Lite” Brown Sugar
  • 1 TBSP Honey
  • 2 TBSP Cornstarch
  • ¼ Water
  Mix all ingredients first.  Take your chicken breast and cut it into equal portions; should be about 4 oz. each.  Using a fork poke holes in the chicken breast on all sides several times.  This allows the marinade to absorb into the chicken better.  Marinade in the refrigerator for at least 30 minutes. Preheat the oven to 350°.  Tear off a large piece of foil and spray with Pam.  Lay the chicken breast side-by-side on the foil and wrap tightly.  Place the foil pack on a pan or dish and put in the oven.  Check after 25 minutes.  Thermometer should read 165° when it’s done. Enjoy with a healthy whole grain and vegetables or serve on a salad   Nutrition Facts
  • 4 oz. chicken breast  187 calories | 35 gr protein | 84 mg Sodium  | 4 gr fat
  • Tamari Lite  1 TBSP = 10 calories | 1 gr protein |  490 mg Sodium | 0 gr fat
  • Ground Ginger  1 tsp = 17 calories | .5 gr protein | 1 mg Sodium | .2 gr fat
  • “Lite” Brown Sugar  1 tsp = 10 calories | 1 gr protein | 0 mg Sodium | 0 gr fat
  • Honey  1 TBSP = 64 calories | .1 gr protein | 1 mg Sodium | 0 gr fat
  • Cornstarch  1 TBSP = 30 calories | 0 gr protein | 0 mg Sodium | 0 gr fat
 
  Summing Things Up

Summing Things Up

Weight loss maintenance can be difficult long-term, but if you make these few lifestyle changes you’ll be amazed with the results. After a while, the changes you make will become a normal way of living. You will be healthier, happier, more active, and feel very proud of yourself for your success in managing your weight. Summing things up, here are the 7 tips on how to manage weight loss after diet, that I have discussed in this article:   #1    Stay hydrated – Drink plenty of water #2    Exercise Regularly #3    Eat Lots of Protein and Fiber #4    Control Stress Levels #5    Get Plenty of Sleep #6    Weigh yourself regularly #7    Plan your meals ahead of time  
Devara Garrison

Authors Note

Thanks so much for joining me here on my site. I hope it was an enjoyable experience for you. I tried to provide you with some of the most important information you need to be aware of for maintaining your weight long-term, including some healthy food suggestions & recipes. Recently I wrote an article, “What is the Best Diet to Lose Weight Quickly“; that article will kick-start your weight loss goals if you are still trying to lose weight. It is more of short-term dieting and worked very well for me. In fact, I lost 1 pound a day following my own suggestions. Please leave comments below. I would love to hear your opinions, questions, concerns, or suggestions if you have any. I’ll answer them as fast as I can and as honestly as I can. Are you still dieting to lose weight? If so, what kind of diet plan are you on? Are you just trying to maintain your weight for long-term? If so, do you think you will try any of my diet suggestions? I would appreciate any feedback that you can offer and look forward to hearing from you. Please explore my site for more about diet, health, & fitness information. I try to provide something for everyone.