Everything You Need To Know If You Want To Maintain Your Current Weight

The desire to maintain your current weight is often referred to as weight maintenance. This involves balancing the calories you consume through food and drinks with the calories you burn through daily activities and exercise. Weight maintenance focuses on sustaining a stable weight rather than gaining or losing pounds. It can be achieved by adopting sustainable habits like eating a well-balanced diet, staying physically active, and managing stress levels. With consistency, these habits help regulate metabolism, maintain muscle mass, and prevent unwanted weight fluctuations. Read on as we list a couple of things to keep in mind when trying to maintain your current weight.

What you need to know about maintaining your current weight

1. Balance your caloric intake

To maintain your current weight, ensure that your caloric intake matches your daily energy expenditure. This is called being in a state of energy balance. Eating too many calories leads to weight gain, while too few can cause weight loss. Using tools like calorie trackers or consulting a dietitian can help you determine your daily caloric needs based on your age, activity level, and metabolism.

2. Prioritise a balanced diet

Consuming a diet rich in whole foods is crucial for weight maintenance. Focus on a mix of lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables. Avoid excess processed foods, sugary snacks, and high-calorie drinks, as these can easily push your calorie intake beyond the limit. Eating mindfully, controlling portion sizes, and staying hydrated also support healthy eating habits.

3. Stay physically active

Regular exercise not only burns calories but also helps maintain muscle mass, which boosts metabolism. Aim for at least 150 minutes of moderate aerobic activity (e.g., brisk walking, cycling) per week, combined with strength training exercises. Even small movements like taking the stairs or stretching can contribute to maintaining your weight.

4. Monitor your weight occasionally

Weighing yourself once a week or checking how your clothes fit can help you stay on track. Small fluctuations are normal, but regular monitoring ensures that you can make adjustments to your routine if needed before any significant weight change occurs. However, you are advised to not watch your weight  daily as it can instil feelings of stress and obsession.

5. Manage stress levels

Chronic stress can lead to overeating or poor food choices, often causing weight gain. Incorporating stress-reducing activities like meditation, yoga, or hobbies can help keep emotional eating in check. Prioritising mental health is just as important as physical well-being for weight maintenance.

6. Get quality sleep

Sleep plays a crucial role in regulating hormones like ghrelin and leptin, which control hunger and satiety. Poor sleep can disrupt these hormones, leading to overeating. Aim for 7–9 hours of quality sleep each night to keep your energy levels and metabolism stable.

7. Be consistent, not perfect

Weight maintenance is a long-term commitment rather than a short-term goal. Occasional indulgences or skipped workouts won't derail your progress as long as you return to healthy habits. Consistency is the key to staying in balance over time.

Maintaining your current weight is about creating a healthy and sustainable lifestyle, not restrictive dieting or extreme measures. By balancing your calories, eating nutrient-rich foods, staying active, and managing stress, you can keep your weight stable while improving your overall health.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.