get more physical activity through the day in order to maintain a healthy weight

Lose the Weight—And Keep It Off!

The final stage of your weight loss journey is in keeping the weight off. Maintaining a healthy weight is a lifestyle which you should continue to put into practice even after you have achieved your weight loss target. Here are some tips to help you stay on track:

If you choose a high-calorie meal like nasi lemak, have healthier low-calorie meals for the rest of the day.

Continue to make good food choices

  • Don't go back to eating unhealthily just because you've successfully lost weight quickly or reduced your body fat percentage.
  • Stay away from foods that are high in fat and sugar.
  • Don't forget about fruit and vegetables! Aim for at least 2 servings of fruit and 2 servings of vegetables in your daily diet as they contain vitamins and fibre.
  • Continue to exercise portion control at meals.
  • Enjoy your healthier diet. Remember, you don't have to stop eating your favourite foods. Just remember to balance your calorie intake by eating low-calorie meals after you've had a high-calorie one and to eat smaller portions less frequently. The number of calories you eat at every meal counts.

Understand your eating habits

  • Do you reach for snacks even when you feel full? Understand what it is that triggers your indulgence in unhealthy snacks and think of coping strategies. For example, if you get cravings for cookies when you are stressed, try going for a walk or drinking water instead, or pick up a hobby that will keep you away from food.
  • Don't buy a lot of snacks to store at home. You might be tempted to overeat and spoil your appetite for main meals.
  • Healthy eating takes planning. Plan your meals ahead of time and stick to your plan so that you don't end up consuming extra calories.
  • Make good decisions when eating out and at large social gatherings. Remember to avoid overeating at buffets. Try eating a healthy snack before going out for big meals.

Keep active!

Vigorous exercises like pole jumping or 150 minutes of moderate-intensity physical activity a week will help maintain an ideal body weight.

  • A healthy diet and exercise remain the best way to burn fat and prevent unhealthy weight gain. You don't have to have a vigorous exercise routine. Just aim to get at least 150 minutes of moderate-intensity physical activity per week to maintain your weight for the long-term.
  • Some people may need to adjust the amount of activity they do each week in order to maintain their body weight.
  • For some, this means accumulating more than 250 minutes of aerobic exercise each week as part of their weight maintenance routine.
  • Find activities you enjoy doing alone or exercise in groups. Lifting weights at the gym during your ‘me time ' or doing fun activities with other people can motivate you to stay active.
  • Daily activities can be a form of physical activity. For example, take the stairs more, do household chores or get off at bus stops one or two stops before your destination, and walk.
  • Exercising regularly has many health benefits. Regular exercise strengthens your heart, lungs, bones and muscles.

So Remember...

Eat breakfast and choose to eat fresh fruit like an apple instead of drinking fruit juice.

  • Continue to eat healthily even though you've lost weight.
  • Don't be tempted to overeat.
  • Keep active to keep your mind and body healthy.

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