Stop Yo-Yo Dieting Now: Expert Tips to Maintain Your Weight Loss!

Struggling with weight that just keeps coming back? Nutritionist Jean-Michel Cohen offers advice on how to avoid the rebound effect.

Choosing the Right Diet

It may seem obvious, but an overly restrictive diet always leads to a boomerang effect. Why? Because if you suddenly deprive your body, it will start storing even the smallest amount of fat to prepare for future shortages. Therefore, it’s crucial to choose a diet that isn’t too restrictive. “For instance, a diet with balanced menus, limited to 1600 kcal per day, is preferable to a high-protein diet that disrupts normal food intake,” explains Jean-Michel Cohen.

Allowing for Indulgences, But Not Too Many

When dieting, there’s almost always a moment of weakness: a piece of chocolate, some fast food, a drink… At first glance, it seems harmless. However, if these indulgences become frequent, they can be disastrous for your weight management, even if you eat a salad in the next meal to compensate. The best approach is to eat balanced meals throughout the week and allow yourself a more substantial meal if you have plans at a restaurant with your significant other or friends.

Eating Everything in Moderation

For lasting weight loss, a balanced diet is key. For an ideal day, you should eat at least five fruits and vegetables (rich in vitamins and minerals), some starches at each meal, three to four dairy products per day, and minimize sugars, fats, and salt intake. “All food groups should be represented at each meal in proper amounts. Include a serving of starches in each meal — they don’t cause weight gain and are important for their complex carbohydrate content, which provides necessary energy. Opt for fish and shellfish: they’re good for your heart, energy, and figure. Their benefits are well-documented. Have one to two servings of meat or equivalent per day for their high-quality protein,” details Dr. Cohen.

Limiting Fat Intake

Fat remains enemy number one when it comes to staying slim. “Choose lean meats (tenderloin, chicken breast, turkey cutlet, lean ham, sirloin), along with fish and shellfish. For cooking fats, a dab of butter at breakfast is enough. You can also vary your oils (olive, canola, sunflower, blended oils). Additionally, limit your intake of high-salt foods (deli meats, snacks, appetizer biscuits, or prepared dishes) and added salt, as well as certain types of sugars. Watch out for alcoholic beverages!” emphasizes Jean-Michel Cohen.

Maintaining Vigilance During the Stabilization Phase

Once the weight is lost, it might seem like the battle is won. That’s a major trap. “After the diet and stabilization phase, don’t assume it’s enough to keep your new figure. It’s crucial to be aware that once the goal is achieved, you must remain very vigilant, and continue practicing the good habits you adopted during this period,” our nutritionist explains.

Keeping Up Good Habits

The diet has provided you with the keys to healthy eating. It’s up to you to maintain these lessons and apply them daily. “It’s important to always have three meals a day to keep a regular calorie intake throughout the day. And make sure to eat until you’re satisfied at each meal to avoid snacking. Try to eat your meals around the same times each day to structure your day and prevent long gaps between meals, which can lead to snacking. Another tip: keep a meal structure in mind or posted on the fridge, for example, to refer to if in doubt. Don’t hesitate to revisit the nutritionist’s recommendations and know the alternatives for when you stray, such as catch-up meals,” our expert advises.

Moving to Maintain

Physical exercise is a great booster for maintaining your ideal weight. You don’t need to be a top athlete, 30 minutes of exercise per day, like a brisk half-hour walk, is sufficient. “Making a few changes in daily habits can easily help achieve this: take the stairs instead of the elevator or escalator, get off the metro one station early and walk the rest of the way, etc. Remember that all activities count: an hour of shopping in a supermarket can burn 215 kcal!” highlights our expert.

About Jean-Michel Cohen