7 Tips on How to Maintain Weight Loss After Diet

In this article I will share 7 tips on How to Maintain Weight Loss After Diet. Have you reached your weight loss goal yet? Whether you have or haven’t, I’m here to help with your weight loss journey and managing weight after that goal is met!

Maintain Weight Loss After Diet

Maintain Weight Loss After Diet

There are many ways that can help maintain weight loss after dieting. First and foremost, eating right and exercising regularly are two very important tasks for controlling your weight. Sometimes natural weight loss supplements such as Slendarol, can help a great deal. Slendarol, by Vita Balance is all natural and supports healthy weight loss, weight control, and helps maintain healthy energy levels. I take it and love the effects it has on my body. It makes controlling my weight so much easier, giving me the boost I need to get through the day.


Slendarol Herbal Supplement - Natural & Effective

Other ways that help with weight loss maintenance include, increasing protein in diets, staying hydrated by drinking at least 64 ounces of water per day (see detox recipe below), getting enough sleep, managing stress levels, weighing yourself regularly, eat your carbs before and after workouts, and meal planning. Meal planning can help track your food intake and help control bad eating habits. As you read on, I will give life style changing habit ideas, along with several recipes that have helped me a great deal. One of the changes I’ve made that has had a huge impact on maintaining my weight; tracking what I eat. I eat smaller portions, limit my snacking, and do intermittent fasting regularly during the week. Please read on and I’ll share everything you need to know.

Stay Hydrated with this Detox


#1 Stay Hydrated with this Detox

Drinking plenty of water during the day can help maintain weight loss. Water promotes fullness, increase the metabolic rate, and may even be responsible for helping to burn more calories throughout the day.

Lemon, Ginger, & Cucumber Detox 

This detox mixture is a natural antioxidant, anti-inflammatory and metabolism booster. It’s good tasting, refreshing, and a better way to get your water in for the day. Cucumbers are real low in calories and high in fiber. The fiber will help curve your appetite during the day. Lemon is refreshing and great for the skin while ginger will provide natural energy  along with depressing the appetite; it may even replace your coffee. (64 ounces of water is recommended per day).

How to Make It:

  • 6 slices of cucumber
  • ½ lemon cut into quarters
  • 1 inch of Ginger root, peeled and cut in half

Add all ingredients to 20-30 ounces of water in a infuser water bottle (Best to sit in the refrigerator for a few hours; I fix mine before I go to bed so it’s ready to start drinking the next morning). Refill up to 3 times a day and then start over again with fresh ingredients.

Feel Amazing with ACV Detox

Apple Cider Vinegar DetoxApple Cider Vinegar

2 Tbsp Apple Cider Vinegar 2 Tbsp Lemon Juice 1 Tsp Stevia or honey 1 Tsp Cinnamon A pinch of Cayenne Red Pepper   Add all ingredients and 16 ounces of warm water to a bottle with a lid,  (I use my used water bottle), shake it up really good and drink.

Exercise Regularly

#2 Exercise Regularly

Getting plenty of exercise plays a big role in weight loss maintenance. Physical activity and healthy meal planning are both very important and most helpful for maintaining weight loss. Exercise is known to increase insulin sensitivity and enhance your muscles’ desire and ability to use up carbohydrates. As a general rule, consuming more carbs before and after your workouts will provide fuel recovery for your muscles. For the rest of the day focus more on protein-rich foods, green vegetables, and fat. Regular exercise can help burn off extra calories and increase the metabolism, which means more energy throughout the day.

Eat Lots of Protein

#3 Eat Lots of Protein

Adding more protein to the diet may help with maintaining your weight, because protein can reduce the appetite and promote fullness. Eating more protein can help increase the number of calories that are burned during the day. Protein can boost the metabolic rate and change several weight-regulating hormones that help with weight loss and reducing belly fat.

Control Stress Levels

#4 Control Stress Levels

Managing stress can be very difficult, but it is very important when trying to maintain or lose weight. Stress can limit the ability to sleep and can alter eating habits, causing more snacking throughout the day. People who are under tremendous amounts of stress tend to be depressed and inactive. This can cause weight gain as well as other health issues. Managing stress by learning how to relax and take some time to calm the brain, meditate, take deep breaths; this can lower the heart rate, making the body more relaxed and healthier. It’s amazing at the difference this makes for maintaining weight loss. Eating healthy meals can help manage stress levels as well. Whole foods can reduce the effects of stress on the body. Making lifestyle changes for daily eating habits, staying away from harmful substances such as caffeine, alcohol, and refined sugars can help play a big role in controlling stress levels. Clean foods such as proteins, fruits, vegetables, and healthy fats helps regulate hormone levels, including stress hormones.

Get Plenty of Sleep

#5 Get Plenty of Sleep

Believe it or now, getting enough sleep can have major effects on weight control. People who deprive themselves of sleep have bigger risk of gaining weight and having health issues. Inadequate sleep can drastically increase the appetite, due from higher levels of ghrelin, which is known as the “hunger hormone”. Poor sleeping habits can also lead to a decrease in leptin, which is a hormone necessary for appetite control. It is tough in today’s fast paced, busy society to allow ourselves the 8 hours of sleep that we should get, but we need to try real hard to adjust sleeping habits and get at least 7 hours. This can play a major role in how weight loss is controlled and overall well-being.

Weight Yourself Regularly

#6 Weigh Regularly

Stepping on the scale regularly as I do, may help manage weight-loss. Seeing how much you weigh each day will serve as a tool, making you aware of progress. If you see that you have gained some weight back, you are subject to eating fewer calories during that day. People who weigh on daily basis have been known to eat 300 calories fewer than those who don’t monitor their weight. It is easier to control your weight each day if you are aware of your progress.

Meal Planning

#7 Meal Planning

It’s important to plan your meals ahead of time. Write out your own menu for each day of the week; maybe on a large calendar. Then make your grocery list for everything you need for the week for those menu items. It is easier to stick to a plan that you have written down, rather than trying to come up with something at the last minute. You’ll find yourself making better and healthier choices for foods you eat when you have a planned menu for each day. Below I will share some ideas to get you started.

Breakfast Options

* Eggs are a great protein source Oatmeal with Blueberries Special K Berry Cereal with eggs & whole wheat toast Greek Yogurt w/ berries and nuts

Baked Eggs in an Avocado Vegan Tofu Scramble Broiled Salmon and Grapefruit Veggie Omelet Cottage Cheese & Raspberries

Smoothies (See my creations below):

Feeling a Little Fruity Smoothie

Feeling a Little Fruity Smoothie

230 Calories | 13.6 gr protein

  • ½ cup Vanilla or Plain Greek Yogurt 95 Calories | 9 grams of Protein
  • ½ cup Vanilla or Plain Soy Milk 35 Calories | 3 grams of Protein
  • ½ cup Blueberries 42 Calories | .7 grams of Protein
  • 4 Strawberries (sliced) 16 Calories | .1 grams of Protein
  • 1 Kiwi (Great Sweetener) 42 Calories | .8 grams of Protein

Add all ingredients to a blender. Blend for about 30 to 40 seconds. Pour into a glass and enjoy.

CinnaSugar-n-Oats Smoothie Delight


CinnaSugar-n-Oats Smoothie Delight

313 Calories | 28.3 gr protein

  • ½ cup Plain Greek Yogurt 65 Calories | 12 gr protein
  • 1 cup Vanilla Soy Milk 70 Calories | 6 gr protein
  • ½ TSP Cinnamon 8 Calories | .3 gr protein
  • ½ cup Oats (raw & plain) 150 Calories | 5 gr protein
  • 1 TSP “Lite” Brown Sugar or Truvia 20 Calories | 2 gr protein
  • ½ cup Blueberries (optional) 42 Calories | .7 gr protein

Add all ingredients to a blender. Blend for about 30 to 40 seconds. Pour into a glass and enjoy.

Beet Sleepy Day's Smoothie

Beet Sleepy Day’s Smoothie

223 Calories | 14.8 gr protein

  • ½ cup Vanilla or Plain Greek Yogurt 95 Calories | 9 g Protein
  • ½ cup Vanilla or Plain Soy Milk 35 Calories | 3 g Protein
  • ½ cup Blueberries 42 Calories | .7 gr Protein
  • 4 Strawberries (sliced) 16 Calories | .1 gr Protein
  • 1 Whole Cooked Beet (Great Energy Booster!) 35 Calories | 2 gr Protein

Add all ingredients to a blender. Blend for about 30 to 40 seconds. Pour into a glass and enjoy.

Banana Berry Nut-n-Honey Smoothie

Banana Berry Nut-n-Honey Smoothie

383 Calories | 16.6 gr protein

  • ½ cup Vanilla or Plain Greek Yogurt 95 Calories | 9 gr Protein
  • ½ cup Vanilla or Plain Soy Milk 35 Calories | 3 gr Protein
  • ½ Banana 52 Calories | .7 gr Protein
  • ½ Cup Blackberries 31 Calories | .1 gr Protein
  • 1TBSP Almond Butter 98 Calories | 3.4 gr Protein
  • ½ TSP Honey 64 Calories | .1 gr Protein
  • ½ TSP Cinnamon (optional) 8 Calories | .3 gr Protein

Add all ingredients to a blender. Blend for about 30 to 40 seconds. Pour into a glass and enjoy.

Healthy Snacks

Snack Ideas

**Choose One From The List Below:


Fresh Fruit Fresh Fruit

Apple 95 Calories | .5 gr protein Orange 45 Calories | .9 gr protein 1 cup of Pineapple Chunks 85 Calories | .9 gr protein 1 cup of Grapes 62 Calories | .6 gr protein 4 Strawberries 16 Calories | .4 gr protein ½ cup Blueberries 42 Calories | 1 gr protein ½ cup Raspberries 32 Calories | 0 gr protein 4-ounce fruit cup in light syrup 60 Calories | 1 gr protein

The Best Homemade Chicken Salad

Lunch Options

Healthy Wraps

  • Ham, Turkey, or Chicken on Xtreme Wellness wraps with lots of fresh vegetables

Servings = 3 Per Serving: 282 Calories | 30.49 gr protein | 10.39 gr fat | 20.52 gr carbs The Recipe Ingredients:

  • 9 oz. cooked chicken breast pulled
  • 1 boiled egg, chopped
  • 2 Tbsp sweet pickle relish
  • 1/2 cup Kraft Mayo, fat-free
  • 1/2 cup plain Greek yogurt
  • 1/3 cup red seedless grapes, sliced
  • 1 Tsp brown spicy mustard
  • 1 Tsp lemon juice
  • 1/3 cup chopped onion, fine
  • 1/3 cup walnuts, chopped
  • Italian seasoning to taste
  • Dash of Cayenne red pepper
  • Paprika to taste
  • Garlic powder to taste
  • Fresh black pepper & sea salt

Directions: In a medium-size bowl, combine relish, mustard, lemon juice, seasonings, Greek yogurt, Fat-Free mayonnaise, sliced grapes, and chopped onion. Mix well with a wire whisk. Add chopped egg and blend into the mixture. Hand hand-pull cooked chicken breast into small string-like strands and add to the bowl. Blend and Chill Serve as a salad or on an Xtreme Wellness by OLE wrap, garnished with lettuce, tomato, shredded cheese, and sesame seeds. (Garnish not included in nutrition facts). Please enjoy this video while you make your Chicken Salad:



Have a Salad for Dinner with Chickpeas

Dinner Options


Salads Salads

1 cup Baby Spinach 7 Calories | .9 gr protein 1 cup Leafy Lettuce (of your choice) | 5 Calories | .5 gr protein Mushrooms | 8 Calories | .6 gr protein Olives (black olives are best) | 12 Calories | 0 gr protein 1 Medium Raw Carrot (shredded) | 25 Calories | .6 gr protein Sprinkle with shredded cheese | 27 Calories | 4.2 gr protein

Protein & Veggies Raw Veggies

1 Large piece of beef jerky 82 Calories | 7 gr protein ½ cups lightly salted mixed nuts 160 Calories | 5 gr protein 2 Cups Raw Veggies, Mixed (carrots, broccoli, or cauliflower) 40 Calories | 3 gr protein

Extra Protein Choices Protein

(Choose one) 4 slices of ham (chopped) | 60 Calories | 8 gr protein 1 Boiled Egg (chopped) | 78 Calories | 6 gr protein 1 can of Light Tuna in water (drained) | 45 Calories | 10 gr protein Grilled Chicken Breast (Serving size = 4 oz.) | 140 Calories | 21 gr protein Sesame Seeds Unsalted (2 TBSP) | 100 Calories | 1.6 gr protein     My Teriyaki Chicken Breast Foil Pack using “Tamari” Teriyaki Chicken

  • 8 oz. Chicken Breast – Cut in half (two 4 oz. servings)
  • ¼ cup Tamari Lite – Gluten Free & 50% Less Sodium than the standard Soy Sauce
  • ½ tsp Ginger – Ground
  • ½ tsp Garlic Powder
  • 2 tsp Trivia or “Lite” Brown Sugar
  • 1 TBSP Honey
  • 2 TBSP Cornstarch
  • ¼ Water

Mix all ingredients first.  Take your chicken breast and cut it into equal portions; should be about 4 oz. each.  Using a fork poke holes in the chicken breast on all sides several times.  This allows the marinade to absorb into the chicken better.  Marinade in the refrigerator for at least 30 minutes. Preheat the oven to 350°.  Tear off a large piece of foil and spray with Pam.  Lay the chicken breast side-by-side on the foil and wrap tightly.  Place the foil pack on a pan or dish and put it in the oven.  Check after 25 minutes.  The thermometer should read 165° when it’s done. Enjoy with a healthy whole grain and vegetables or serve on a salad   Nutrition Facts

  • 4 oz. chicken breast  187 calories | 35 gr protein | 84 mg Sodium  | 4 gr fat
  • Tamari Lite  1 TBSP = 10 calories | 1 gr protein |  490 mg Sodium | 0 gr fat
  • Ground Ginger  1 tsp = 17 calories | .5 gr protein | 1 mg Sodium | .2 gr fat
  • “Lite” Brown Sugar  1 tsp = 10 calories | 1 gr protein | 0 mg Sodium | 0 gr fat
  • Honey  1 TBSP = 64 calories | .1 gr protein | 1 mg Sodium | 0 gr fat
  • Cornstarch  1 TBSP = 30 calories | 0 gr protein | 0 mg Sodium | 0 gr fat


Summing Things Up

Summing Things Up

Weight loss maintenance can be difficult long-term, but if you make these few lifestyle changes you’ll be amazed by the results. After a while, the changes you make will become a normal way of living. You will be healthier, happier, more active, and feel very proud of yourself for your success in managing your weight. Summing things up, here are the 7 tips on how to manage weight loss after diet, that I have discussed in this article:   #1    Stay hydrated – Drink plenty of water #2    Exercise Regularly #3    Eat Lots of Protein and Fiber #4    Control Stress Levels #5    Get Plenty of Sleep #6    Weigh yourself regularly #7    Plan your meals ahead of time

Devara Garrison

Authors Note

Thanks so much for joining me here on my site. I hope it was an enjoyable experience for you. I tried to provide you with some of the most important information you need to be aware of for maintaining your weight long-term, including some healthy food suggestions & recipes. Recently I wrote an article, “What is the Best Diet to Lose Weight Quickly“; that article will kick-start your weight loss goals if you are still trying to lose weight. It is more of a short-term dieting and worked very well for me. In fact, I lost 1 pound a day following my own suggestions. Please leave comments below. I would love to hear your opinions, questions, concerns, or suggestions if you have any. I’ll answer them as fast as I can and as honestly as I can. Are you still dieting to lose weight? If so, what kind of diet plan are you on? Are you just trying to maintain your weight for the long-term? If so, do you think you will try any of my diet suggestions? I would appreciate any feedback that you can offer and look forward to hearing from you. Please explore my site for more about diet, health, & fitness information. I try to provide something for everyone.


  • Nick Cooke Posted March 6, 2019 7:54 pm

    Hi Devara!
    My mum’s favourite technique is using apple cider vinegar! Great tip that not many people seem to be aware of! I heard somewhere another little tip to use a smaller plate for your meals.
    Great tips here thank you,

    • Devara Posted March 10, 2019 1:18 am

      Hello Nick,
      Thanks for your feedback. Yes, ACV has been around for a very long time! It not only helps with weight loss, it helps me with joint pain. If you decide to try it, you have to get the apple cider vinegar that has “Mother” in it for it to work like it should.
      The smaller plate tip really does help! I do it myself and don’t eat near as much at dinner time.
      Have a great day!

  • Matt’s Mom Posted February 26, 2019 3:47 pm

    Ok, I love the one pound a day diet ideas! They are great and I am kind of doing that now, but now I have even more ideas to help me really get to where I need to be sooner! I have also ordered the Slendarol. I do have high hopes for that 🙂 I just found out that I have to take a prescription for my thyroid and I think that is why I put on the extra weight 🙁 Thanks for you response!

    • Devara Posted February 28, 2019 10:06 am

      I’m sorry to hear about your thyroid issues and having to take medication for it. My mom is also on prescription medications for a thyroid condition. I really hope Slendarol can help you with your weight loss goals.
      If you have any questions or concerns while taking it, please feel free to ask. I’ll respond in a timely manner and try to help. I am currently taking Slendarol and happy with the results so far.
      Best of luck to you! I look forward to hearing back from you again real soon.


  • Matt’s Mom Posted February 22, 2019 10:41 pm

    All I can say is wow! All wonderful ideas, even for while dieting! I am trying to do that now and be ready for summer, as I live on the beach and my current body weight just wont work at all. So it is just getting past the first hump…losing some and getting excited about it. I have read some of your other posts so I am ready! Thank you Devara!

    • Devara Posted February 23, 2019 12:42 am

      I’m so glad to hear from you again! I hope my ideas and suggestions can help you get back in shape for the beach. I need to start trying a little harder myself. I tend to get lazy during the winter months and have put on weight I’m not happy about.
      I have tested my own diet plans and smoothies and it really does help. I start out with my short-term diet plan that you already viewed and commented on, then move on to this one for long-term. I have an article about how to lose one pound a day as well, that you might be interested in.
      I also take Slendarol Herbal Supplement when I’m trying to lose and maintain my weight. It gives me a lot of energy for my workouts, curves my appetite, and doesn’t leave me with the jitters.
      Thanks so much for your feedback. Please let me know if I can help answer any questions you might have.

      Best of health,

  • Todd P Matthews Posted February 21, 2019 5:22 pm

    Excellent tips here that I can definitely second. Nothing is more important to maintaining weight loss than nutrition and exercise, the latter of which will do wonders for your fitness goals by allowing you to burn many more calories throughout the day. Meal planning is a big one, too. Always plan your meals and always plan for those sticky times when you might be out and about when it comes to nutrition.

    • Devara Posted February 22, 2019 9:56 pm

      Hello Todd,
      Thanks for your feedback! I’m glad you agree that meal planning is very important for weight management. Little things like that can have a big impact on your weight. I like to plan my meals out for two weeks at the time. This works well for me.
      I’m so glad you stopped by. I look forward to hearing back from you in the near future.
      Best of health,

  • Derek Marshall Posted February 21, 2019 11:06 am

    Great article!

    One of the difficulties that I have had in the past was keeping the darn weight off!. And that for me is one of the big faults in “weight loss” – as a sort of mind game we are seeking to lose weight – hence the body has to (eventually) put more back on in order to “lose weight”.

    The big breakthrough for me was to set a target weight and not think in terms of losing weight but hitting and keeping my target weight.


    • Devara Posted February 21, 2019 2:29 pm

      Thanks Derek, for your feedback. I like the way you think! Setting a target weight rather than a goal for losing weight might be the best way to look at it. I suppose it is whatever works for the individual. I’m just happy you found a way that works well for you. I appreciate your feedback and feel like it could help other people who read this.

      If you have any questions or suggestions, please don’t hesitate to ask. I’ll answer them promptly.

      Best of health,

  • SkyPath Posted February 21, 2019 10:12 am

    Great article, maybe I don’t need some tips about maintaining weight loss after diet, but maybe my friends and need it, so I will share this article to my friends, thank you for the article!

    • Devara Posted February 21, 2019 2:23 pm

      Thanks for visiting! That’s great that you aren’t needing to lose weight! Congratulations for being a healthy weight. I appreciate your feedback and your shares. I hope your friends can find my site helpful.

      Best of health,

  • Shaun Posted February 21, 2019 9:35 am

    Hi Devara, thanks for sharing such useful and detailed post about weight control.

    My wife eats more while exercise less than before, after we have our first baby last year. And she is seeking ways to control the body shape and the weight.

    I think your post will be very helpful to her. I will share your ideas with her. Thanks and have a great day!

    • Devara Posted February 21, 2019 9:57 am

      Hello Shaun,
      Thanks for your feedback. I hope my article and website will be very useful for your wife. I would love to help in any way that I can. If she has any questions or concerns, just ask and I’ll do my best to answer them.
      I really appreciate you sharing this information with her. My goal here is to help others with weight loss, fitness, and staying healthy.

      Best of health,

  • Felistus Posted February 21, 2019 5:54 am

    Hi Devara,
    This is very cool information. I have been struggling with weight loss but now i will add on what i have read on your article.I have just eaten a cucumber i have now increased my knowledge and i will add it to my every morning drink.

    • Devara Posted February 21, 2019 8:39 am

      Hello Felistus,
      Thanks for visiting my site. I’m glad you enjoyed what you found here. Cucumber water is great by itself, but even better with lemon and ginger. Please let me know how you like it, once you have given it a try.
      I look forward to hearing from you again soon.
      Best of health,

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