While losing weight is difficult for many people, it is even more challenging to keep the weight off. Most people who lose a large amount of weight have regained it 2 to 3 years later. One theory about regaining lost weight is that people who decrease the amount of calories they consume to lose weight experience a drop in the rate their bodies burn calories. This makes it increasingly difficult to lose weight over a period of months. A lower rate of burning calories may also make it easier to regain weight after a more normal diet is resumed. For these reasons, extremely low calorie diets and rapid weight loss are discouraged.

Losing no more than 1/2 to 2 pounds per week is recommended. Incorporating long-term lifestyle changes are needed to increase the chance of successful long-term weight loss.

Weight loss to a healthy weight for a person’s height can promote health benefits. These include lower cholesterol and blood sugar levels, lower blood pressure, less stress on bones and joints, and less work for the heart. It is vital to maintain weight loss to obtain health benefits over a lifetime.

Keeping extra weight off takes effort and commitment, just as losing weight does. Weight loss goals are reached by a combination of changes in diet, eating habits, and exercise. In extreme circumstances, people turn to bariatric surgery.

Weight loss maintenance strategies

The strategies that encourage weight loss also play an important role in maintenance:

Support systems used effectively during weight loss can contribute to weight maintenance. According to the National Weight Control Registry, 55% of registry participants used some type of program to achieve their weight loss.

Physical activity plays a vital and essential role in maintaining weight loss. Studies show that even exercise that is not rigorous, such as walking and using stairs, has a positive effect. Activity that uses 1,500 to 2,000 calories per week is recommended for maintaining weight loss. Adults should try to get at least 40 minutes of moderate to vigorous level physical activity at least 3 to 4 times per week.

Diet and exercise are vital strategies for losing and maintaining weight. Ninety-four percent of the registrants in the National Weight Control Registry increased their physical activity.

Once the desired weight has been reached, the gradual addition of about 200 calories of healthy, low-fat food to daily intake may be attempted for one week to see if weight loss continues. If weight loss does continue, additional calories of healthy foods may be added to the daily diet until the right balance of calories to maintain the desired weight has been determined. It may take some time and record keeping to determine how adjusting food intake and exercise levels affect weight. A nutritionist can help with this.

Continuing to use behavioral strategies is necessary to maintaining weight. Be aware of eating as a response to stress. Also, use exercise, activity, or meditation to cope instead of eating.

A temporary return to old habits does not mean failure. Paying attention to dietary choices and exercise can help maintain weight loss. Identifying situations, such as negative moods and interpersonal difficulties, and using alternative methods of coping with such situations rather than eating can prevent returning to old habits.

Weight cycling

Weight cycling is losing and regaining weight multiple times. Some studies suggest that weight cycling, also called “yo-yo dieting,” may result in some health risks. These include high blood pressure, gallbladder disease, and high cholesterol. However, these studies are not true for everybody. The best strategy is to avoid weight cycling and to maintain healthy weight through a commitment to increased physical activity and healthy eating.

One myth about weight cycling is that a person who loses and regains weight will have more difficulty losing weight again and maintaining it compared to a person who has not gone through a weight-loss cycle. Most studies show that weight cycling does not affect the rate at which the body burns fuel. Also, a previous weight cycle does not influence the ability to lose weight again. In addition, weight cycling does not increase the amount of fat tissue or increase fat distribution around the stomach.

Always talk with your healthcare provider for more information.

Dehydration occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. If you don’t replace lost fluids, you will get dehydrated.

Anyone may become dehydrated, but the condition is especially dangerous for young children and older adults.

SYMPTOMS

Thirst isn’t always a reliable early indicator of the body’s need for water. Many people, particularly older adults, don’t feel thirsty until they’re already dehydrated. That’s why it’s important to increase water intake during hot weather or when you’re ill.

The signs and symptoms of dehydration also may differ by age.

INFANT OR YOUNG CHILD

Dry mouth and tongue

No tears when crying

No wet diapers for three hours

Sunken eyes, cheeks

Sunken soft spot on top of skull

Listlessness or irritability

ADULT

Extreme thirst

Less frequent urination

Dark-colored urine

Fatigue

Dizziness

Confusion

PREVENTION

1. Keep a Water Bottle Handy

Here’s a piece of advice that’s easy and efficient: Always try to keep a reusable bottle or cup of water with you throughout the day. If you’re one of those people who has trouble remembering to drink as much water as you should, having a bottle near you will help keep it at the top of your priorities list. Plus, refills are free.

2. Don’t Wait Until You’re Thirsty

Fatigue, headache, dizziness — all can be indicators that it’s time to rehydrate. But what about thirst? Interestingly enough, many maintain that by the time you actually feel thirsty, you’ve probably already lost a significant amount of water. For this reason, it’s important to drink small sips regularly throughout the day (chugging a full drink in one sitting isn’t required, it’s not like you’re at a college frat party after all).

3. Make Your Water More Interesting

Not much of a fan of plain water? Many recommend adding herbs and fresh fruit — citrus and berries are popular choices — to you water to boost the flavor intrigue. (We love this recipe for watermelon, mint, and cucumber water.) Some also claim that lemon water (made by mixing in the juice of a quarter a lemon) helps balance electrolytes and promotes the absorption of water into your cells. Or if you’re a big soda drinker, opt for sparkling water or club soda instead which at least offers a similar texture — just make sure it doesn’t have any added sugar or sodium.

4. Drink Fresh Fruit & Vegetable Juices

Believe it or not, water is not the only star of the hydration show — electrolytes, essential fatty acids, and minerals are also important when it comes to keeping you hydrated. So opt for fresh juices made from high-water content fruits and vegetables to supplement your body’s needs. Think watermelon, cucumber, tomatoes, strawberries, and the like. (Watching your weight? Try diluting the juice with water or club soda to help cut down on the sugar and calories.) And actually, you don’t just have to drink your juice — fresh fruit popsicles are a great (not to mention tasty) hydrating alternative.

5. Other Water Alternatives

Aside from fresh fruit and vegetable juices, drinks like coconut water and skim milk are also good hydrators. Some have claimed skim milk hydrates better than Gatorade, while coconut water is an isotonic liquid, and packed with a variety of good-for-you vitamins and minerals.

6. Minimize Your Caffeine and Alcohol Intake

This one’s a bit of a no-brainer but worth stating nonetheless. Both alcoholic beverages and caffeinated drinks like coffee, tea, and soda act as diuretics and can contribute to dehydration. You don’t have to give up your morning cup of coffee or nightly glass of wine, just be mindful to consume these types of beverages in moderation.