Many people struggle with losing weight, but keeping it off is often an even greater challenge. The key to long-term success is adopting healthy habits and making sustainable lifestyle changes.

If you’re tired of yo-yo dieting and want to maintain a healthy weight for good, follow this step-by-step guide.

1. Set Realistic Goals

Before embarking on any weight loss journey, it’s essential to set realistic and achievable goals. Consult with a healthcare professional or a registered dietitian to determine a healthy weight range for your body type and height.

Setting small, attainable milestones rather than striving for drastic weight loss can help you stay motivated and prevent feelings of disappointment.

2. Create a Balanced Meal Plan

A balanced, nutritious diet is crucial for maintaining weight loss. Opt for whole foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed food, sugary beverages, and excessive salt and sugar.

Keep a food diary to track your daily intake and ensure you’re consuming the right amount of nutrients for your body’s needs.

3. Practice Portion Control

Even with a balanced meal plan, portion control is essential. Be mindful of serving sizes and avoid the temptation to overeat. Use smaller plates and bowls to trick your mind into thinking you’re consuming a full meal.

Chew slowly and savor each bite, as this can help signal feelings of fullness and prevent overeating.

4. Stay Hydrated

Drinking enough water is vital for overall health and weight maintenance. Adequate hydration can help boost metabolism and reduce feelings of hunger.

Aim to drink at least 8 cups (64 ounces) of water per day, and more if you’re active or live in a hot climate.

5. Stay Active

Regular physical activity is crucial for maintaining a healthy weight. Engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.

Incorporate strength training exercises to build lean muscle mass, which can increase your resting metabolic rate.

6. Find an Exercise Routine You Enjoy

Exercise doesn’t have to be a chore. Find activities that you genuinely enjoy, such as dancing, swimming, hiking, or cycling. When you’re having fun while exercising, you’re more likely to stick with it for the long term.

7. Get Enough Sleep

Sleep plays a significant role in weight management. Aim for 7-9 hours of quality sleep each night. Inadequate sleep can disrupt hunger hormones, leading to increased appetite and cravings for unhealthy foods.

Establish a consistent sleep routine and create a sleep-friendly environment to optimize your rest.

8. Manage Stress Levels

Stress can sabotage your weight loss efforts. Find healthy ways to manage stress, such as practicing meditation, deep breathing exercises, or engaging in hobbies you enjoy.

When you’re stressed, your body releases cortisol, a hormone that can trigger cravings for high-calorie foods.

9. Surround Yourself with Supportive People

Enlist the support of friends, family, or join a weight loss support group. Surround yourself with people who encourage and motivate you to make healthy choices.

Having a strong support system can help you stay accountable and increase your chances of long-term success.

10. Celebrate Non-Scale Victories

Weight loss is not solely about the number on the scale. Celebrate non-scale victories, such as fitting into a smaller clothing size, having more energy, or improving your overall well-being.

Acknowledge and reward yourself for the progress you’ve made, no matter how small.