The Trick to Maintaining Weight Loss without Diet or Exercise
Most people have “weight loss” on their new year’s resolutions list. However, very few actually end up hitting their weight loss goals, even fewer are able to maintain that weight loss and end up gaining back some, all or even more weight. So, how do you keep the weight off after working so hard losing it? Let’s find out.
If you’re starting, or planning to start, your weight loss journey and looking for a 100% free, OHIP-covered weight loss program by licensed weight loss physicians in Ontario, hit the button below and start by filling out a quick 2 minute assessment.
Why is Maintaining Weight Loss a Challenge?
When you lose weight quickly, your body usually fights back to go to its original weight set point. Your body produces more hunger hormones to get back to the fat content it was comfortable with. To understand how to maintain weight loss after losing weight, you need a lot more than just a gym membership. Your body needs a lifestyle reset and psychological coaching to retain a healthy body weight.
This is where weight loss clinics come in. These clinics are designed to offer a holistic approach to maintaining weight loss, as well as losing weight, ranging from prescribing weight loss medications like Zepbound and Wegovy to chalking out a detailed lifestyle modification plan. In essence, maintaining weight loss requires a mindset shift where you don’t see the lifestyle and behavioral changes as temporary, they become a part of how you live your daily life moving forward.
How to Build Habits to Maintain Weight Loss
While diets and workout plans can end, habits don’t. So, if you’re wondering how to maintain weight loss without exercise, here are five core habits that you need to build:
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Manage Your Stress Levels
Every time you experience stress, cortisol spikes in your body. As a result, you store fat in your body, especially your abdomen.
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Prioritize Protein in Your Meals
Protein helps you maintain a healthy and sustainable body composition. It keeps you fuller for longer, boosts metabolism, and protects muscle mass.
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Control Your Portions
You don’t have to follow strict diets or eat bland food to maintain your desired weight. Simply, learn to regulate the amount you consume and stop when you are 80 percent full.
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Consume a Balanced Diet
Follow Canada’s Food Guide, also known as the “Plate Method”. It recommends portioning your plate as follows: ½ with fruits and vegetables, ¼ with grain foods, and ¼ with protein foods.
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Get Your “Fitness” Sleep
As it is important to sleep 8-9 hours to have radiant skin, the same applies to weight loss. Sleeplessness increases the ghrelin levels in your body, leading to cravings at night.
What is The MELT Method?
The MELT Method is a weight loss clinic in Ontario that provides a comprehensive weight management program to shed unwanted weight. Our program is managed by licensed weight management physicians and specialists, who understand the psychology of weight loss and treat obesity as a ‘medical condition’ and not a ‘lifestyle choice’.
Here’s what Marsha, one of our many satisfied clients, have to stay about our weight management program:
“I feel like I have my life back! I’ve lost 90 pounds on the program and couldn’t be happier!”
At The MELT Method, we don’t chase quick fixes. Our licensed and qualified team of doctors, nutritionists, psychologists, and fitness trainers help you build good weight habits and create a personalized plan for you that’s backed by science and thousands of satisfied clients.
At The MELT method, we provide:
- 100% free consultation with our team of weight loss experts.
- Weight loss medication like Zepbound and Wegovy prescribed by licensed doctors, delivered discreetly to your doorstep with a $0 delivery fee.
- In-depth psychological treatment to aid in emotional/stress eating.
- Research-backed weight-loss programs that deliver real results..
Here’s what Jake has to say about our weight loss program:
“My experience with the weight loss program has literally saved my life. I was 530 lbs at my heaviest and with trying the fad diets and workout plans nothing seemed to be working. Dr. Handa and his team helped me control my diabetes and my weight through ozempic injections and other medications…I have lost 230lbs, I am now 300lbs and my family and I are forever grateful for aiding me in taking control of my life. I couldn’t speak higher of them.”
Managing Weight in the Canadian Winter
Life After Weight Loss in a climate like ours requires specific adaptations. November to March poses a special challenge due to dropping temperatures, snowfall, and the winter blues.
But the Canadian winter also comes with opportunities to maintain or even lose weight. As social activities calendar empty up during Winters, it gives you more time to spend in the gym. Sport activities like cross-country skiing, snowshoeing, and ice skating can help you keep your body active.
It’s common to have Vitamin D levels drop among Canadians during winters, leading to low energy levels. Keep your Vitamin D levels checked and add supplements to keep lethargy and SAD (Seasonal Affective Disorder) at bay.
Some people even wonder, does apple cider help weight loss during these sluggish months? While these tricks help, they cannot replace the plan by The MELT method that addresses the root causes of weight regain.
Maintaining Weight Loss
In a nutshell, maintaining weight loss is the second piece of the overall “how to lose weight” puzzle. At The MELT Method, we understand this and have built our weight loss program to account for not just losing weight but also keeping it off. That’s why our prescription medication program helps you lose weight quick while our psychological, lifestyle and exercise program helps you build habits that keep all that weight from coming back.
If you’d like to start your weight loss journey with a 100% free, OHIP-covered consultation, start right away by filling out a quick 2 minute assessment.
Frequently Asked Questions
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What can a doctor prescribe for weight loss in Canada?
In Canada, licensed physicians can prescribe weight loss medication like Wegovy (semaglutide) and Zepbound/Mounjaro (tirzepatide). These drugs are approved and regulated by Health Canada.
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Why do so many Canadians gain weight every winter, even when their diet hasn’t changed much?
It happens because of a process called less NEAT (Non-Exercise Activity Thermogenesis). One of the primary causes of weight gain is a lack of physical exercise in the winter.
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Is it normal to gain weight during Canadian winters because of reduced daylight and cold weather?
Yes, it is natural. The harsh, dark weather will make you crave comfort food over regular food, which can cause weight gain.
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Should calorie intake be adjusted in winter compared to summer in Canada?
Yes, the calories must be moderated during winter for maintaining weight loss. This becomes even more important when your physical activity drops significantly in colder seasons.
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Is it actually harder to lose weight in winter than in summer for Canadians?
Psychologically, it may be slightly difficult to lose weight during the winter season because your body wants more comfort food. Otherwise, lack of outdoor activity is also a barrier to your weight loss efforts.
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Can Canadian winters affect metabolism, appetite, or hunger levels?
Yes, cold weather may cause changes in your hormones, such as ghrelin and leptin, which control hunger. Winter also leads to more energy consumption, which makes you hungrier more often.
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Why does emotional eating seem worse during the winter months in Canada?
In the winter season, you lack sun exposure, which means that your body is producing less serotonin. This leads the majority of the population to resort to comfort food to improve their mood and overcome the winter blues.
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Can focusing on mental health during winter help with weight loss?
Yes. At The MELT Method, psychological support and behavioral therapy are our top priorities. We believe mental well-being and physical weight management go hand in hand.
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Is winter a better time to build consistent gym habits in Canada?
Canada’s winter makes it quite difficult to hit the gym every day. However, it is a good time to establish a personalized indoor routine to stay on track with your gym habits in the colder months.
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Why do some people in Canada lose weight in winter while others gain weight?
Everyone has a different body type and weight loss requirements. Some people have a faster metabolism, while others respond faster to exercise. This is why you need a tailored fitness plan by experts for maintaining weight loss.
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How does Canada’s climate and lifestyle make weight loss different compared to warmer countries?
Our extreme seasonal shifts require very specific weight loss plans. At the MELT method, we provide fitness regimes that will suit Canadians, whether it is +30°C or -30°C.