Weight loss is a journey that can be challenging and rewarding. However, the real challenge comes after you’ve already lost the weight and are trying to keep it off.

The following tips will help you maintain your weight loss and prevent regaining the weight you worked so hard to lose.

1. Create a meal plan

By planning your meals, you’ll be less likely to make impulsive food choices. Meal planning can help you stay on track and make healthier choices.

2. Incorporate protein

Protein is essential for building and maintaining muscle mass, and it helps you feel full longer. Include lean proteins, such as chicken, turkey, and fish, in your meals, and incorporate snacks like Greek yogurt and protein bars.

3. Keep a food journal

Recording what you eat can help you stay accountable and make healthier choices. Use a journal or a mobile app to track your food and water intake.

4. Make water your go-to beverage

Drinking water helps you stay hydrated, which is essential for overall health. Plus, it can help you feel fuller and lower your calorie intake. Aim to drink at least eight glasses of water a day.

5. Don’t skip meals

Skipping meals can lead to overeating later in the day, so aim to eat small, frequent meals throughout the day. This can help keep your metabolism humming and prevent overeating.

6. Incorporate strength training

Strength training can help boost your metabolism, burn fat, and build muscle. Try incorporating two to three days of weight lifting or resistance training into your weekly routine.

7. Find a workout partner

Having a workout partner can help keep you motivated and accountable, and it can make working out more enjoyable.

8. Avoid fad diets

While fad diets may offer quick results, they’re often unsustainable and can lead to weight gain once you return to your normal eating habits. Focus on making small, healthy lifestyle changes instead.

9. Stay active throughout the day

In addition to working out, try to stay active throughout the day by taking the stairs, going for a walk, or doing some gentle stretching. This can help boost your overall calorie burn.

10. Set realistic goals

Avoid setting unrealistic goals. Instead, set small, achievable goals that will help you stay motivated and on track.

11. Get enough sleep

Getting enough sleep is essential for overall health and can also help prevent weight gain. Aim to get seven to nine hours of sleep each night.

12. Don’t deprive yourself

Allow yourself to indulge in moderation. Depriving yourself can lead to compulsive eating and binging, so allow yourself to enjoy small treats in moderation.

13. Practice mindfulness

Mindful eating can help you make healthier choices and prevent overeating. Start by eating slowly, without distractions, and paying attention to the flavors, textures, and aromas of your food.

14. Find healthy swaps

Find healthy alternatives to your favorite foods, such as swapping out white pasta for zucchini noodles or using Greek yogurt instead of sour cream. This can help lower your calorie intake while still allowing you to enjoy your favorite meals.

15. Eat more vegetables

Vegetables are low in calories and high in fiber, vitamins, and minerals. Make sure to include a variety of vegetables in your meals to keep you full and satisfied.

16. Don’t eat late at night

Eating late at night can lead to weight gain and poor sleep. Try to eat your last meal two to three hours before bedtime.

17. Plan your workouts

Make sure to schedule your workouts into your schedule to ensure you stay on track and don’t skip them. Treat them like any other appointment or meeting.

18. Be patient

Weight loss isn’t a linear process. There will be times where you may plateau or even gain a little weight. Be patient with yourself and trust the process.