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How to lose weight and not gain it back

Updated on February 7, 2018

Lose weight forever

The process of losing weight is a very simple concept; all you need to do is to burn more calories than you take in. To lose weight forever is much more difficult. There are literally thousands of diets that you can try, most of them will help you lose weight for a while if you stick to the plan that they set up for you. As soon as you get off the plan, you will most likely gain the weight back. To lose weight successfully forever, you need a plan that changes your lifestyle to something you can stick with forever. It is possible to lose weight forever with a little planning and a different mind set.

How to lose weight

If you really want to lose weight forever, you need to change your lifestyle, you need to change the way you eat and you also need to exercise. When you lose weight you want to lose fat and keep your muscle, to do this you need to exercise and eat better food. This plan is also simple but it is not easy. You need to make it part of your life forever, just like brushing your teeth. It’s easy to slip off the plan for a day or two, but you can’t go more than a couple of days, with every day that passes it gets easier to slip farther. There are thousands of things you shouldn't eat, but they taste good.

The first thing you need to do is find out where you’re at and how many calories you need to eat every day to lose weight. Check the tools here to find your daily calorie needs. Once you know how many calories you need to eat to lose weight, get a notebook and write down everything you eat every day for 1 week, write down calories, fat grams, carb grams and protein grams, don’t cheat, write down everything. You need to see where you are now so you can compare it to where you need to be to lose weight.

healthy food photo by creative commons
healthy food photo by creative commons

Lose Weight Forever

After the week is over, look at what you ate and compare it to what you need to eat to lose weight. You can cut a lot of calories just by eating better food. Here is an example of what a difference it can make.

If you eat 5 Oreo cookies, which anyone can do easily, you get 350 calories, 7g fat, 50g carbs, and 2.5g of protein. Instead of that eat this. 4 oz. Chicken breast, 1 medium apple, and a container of yogurt. That meal will give you 350 calories, 4.2g fat, 32g carbs, and 39.4g protein. You get a lot more volume of food and a much better balance of types of calories and it will fill you up for several hours, whereas the cookies will not fill you up at all.

There are hundreds of things you can do like that to give you plenty of food so you don’t get hungry and get better nutrition as well, and it's something you can do forever. Set up a plan where you can eat mostly good foods and try to split your calories for the day as 20% fat, 40% carbs and 40% protein. You can eat sweets once in a while but look at what you are getting for the amount you are eating, a big piece of cake and ice cream can be as much as 3 meals and way more carbs than you want. Find healthy foods that you like, and make sure that you get enough protein for your muscles. Split the total calories you need to eat for the day, and divide it into 4 meals and eat every 4 hours, this is how you can lose weight forever.


Lose It Forever

The second part of the plan to lose weight is the exercise, this is something that many diet plans do not incorporate into them. This will be a plan that can’t succeed, unless you want to be weak and always hungry. You should exercise with weight training and cardio. You don’t even need weights for this, there are plenty of body weight exercises that are very good and will help you maintain and build muscle. Talk to your doctor and make sure you know what you can do to start your exercise program. Start slow and you will increase quickly; your body is very good at adapting and allowing you to do more.

Many women worry that they are going to get big muscles if the exercise with weights. The only way that is going to happen is if you quit your job and work out for 6 to 8 hours per day and take supplements and have the genetics to get big. If you’re not going to do these things, don’t worry about getting big muscles. You will get harder muscles, and cut down on loose skin, and get stronger bones from doing weight training, weight training will give you benefits forever.

Follow the recommended calories that you should eat from the tool above to lose weight, eat better food and start making time to exercise. In a very short time you will start to see results, keep going and you will start to see big results and you will feel better and have more energy. By just changing the way you eat you will be able to lose the weight forever.

If you commit, you can succeed

Will you commit?

See results

Beginner Workout


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    • AimeeMKnight profile image


      7 years ago

      Amen! It's amazingly difficult to convince people of the simplicity of weight loss. Of course we all have extra little tricks but in the end it's basic math that drives results.

    • fits4life profile image

      Cherri Brown-Jett 

      8 years ago from Richmond

      This hub is so true. People get frustrated before they see the simplicity of weightloss. You give a very good explanation here. Nice job.

    • fishtiger58 profile image


      8 years ago from Momence, Illinois

      Great article and so very true.


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