Key steps in long-term weight-loss maintenance.
| Steps for weight maintenance after weight reduction | Additional health benefits |
|---|---|
| Regular exercise (around 1 hour daily to maintain significant weight loss; weight constancy would require less) | Improves all aspects of health, such as reduced stroke, diabetic, and osteoporosis risks, and improved self-esteem |
| Regular breakfast consumption | Reduces hunger and tendency to snack; improves nutritional balance of diet, for example, folate and fibre intake |
| Eating low-calorie, low-fat foods | Generally linked to higher fresh produce intake and hence better nutritional balance and fibre intake |
| Regular weighing, most days | Reduces sense of denial about overweight and obesity; reduces fear of weighing |
| Consistent eating patterns on weekdays and weekends | Promotes better satiety and reduces hunger and chaotic eating patterns that may be linked to high-calorie intake and episodes of loss of control over eating, or binge-eating episodes |