Introduction
The weight loss journey doesn’t end when you hit your goal weight. Instead, you enter the maintenance phase, which can require just as much persistence and dedication to keep the weight off. Michael Lahey, MD, a physician specializing in community health, says Black women, in particular, may have issues maintaining weight loss because of their metabolism speed. “Studies show that Black women might have a reduced rate at which their bodies burn calories at rest, which makes it difficult for them to lose weight and maintain it in the long run.” In other words, we can’t afford to slack off. To keep the pounds off, here are eight actionable tips to maintain weight loss.
1. Ensure you’re eating a healthy amount of calories
Cutting down calories plays a significant role in weight loss and maintenance. But you want to ensure you eat healthy calories daily to fuel your body and reduce your risk of developing mental and physical problems.
According to the 2020-2025 Dietary Guidelines for Americans, women should consume between 1,600 and 2,400 calories daily. Your exact calorie intake will vary depending on your weight, dieting habits, energy expenditure (e.g., physical activity), pregnancy, and hormonal status.
The Difference can help determine your daily calorie intake.
2. Eat mindfully
A research article published in DiabetesSpectrum defines mindful eating (or conscious eating) as a practice that involves giving full attention to your food, feelings, hunger, and satiety (fullness or satisfaction). It’s all about enjoying the eating experience more mindfully and consciously.
Mindful eating benefits weight management, as research reveals this approach can reduce emotional eating. Read more about the power of mindfulness in weight management.
3. Practice stress management
To cope with the many stressors life can bring, you might resort to overeating. According to the American Psychological Association (APA), many people tend to overeat food to relieve stress. To keep the weight off, Dr. Lahey recommends switching out overeating with mindfulness practices like yoga, meditation, or journaling.
4. Catch enough Zs at night
According to Dr. Lahey, you should get between 7 and 9 hours of sleep each night to regulate the hormones tied to hunger and metabolism.
The CDC provides the following tips for creating a good sleep environment:
- Maintain a consistent sleep schedule by going to bed and waking up at the same time every day.
- Block light that comes through all windows turn off hallway lights and use room-darkening shades to darken the bedroom.
- Keep your bedroom temperature tool.
- Use a comfy mattress and pillows and replace them when they get worn.
- Block out noise using earplugs, a fan, or a white noise machine.
- Avoid working, watching TV, or reading in your bedroom to program your brain only to align your bedroom with feelings of relaxation and sleep.
Read more about the connection between sleep and weight management.
Conclusion
Maintaining weight loss requires just as much commitment as losing it. Factors like mindful eating, stress management, sleep, and a strong support system play crucial roles. For Black women, slower metabolism and cultural pressures can add challenges, but focusing on healthy habits and a supportive environment helps sustain progress. Find what works best for you and stay consistent to keep the weight off. Continue reading more about this topic on Black Health Matters.