Dr. Oz on Weight Loss & Keeping It Off

Research shows that only one in five people who lose weight successfully keep it off after a year. Don’t let your hard work and healthy habits go to waste! Here, Dr. Oz’s tips to keep the weight off for good.

I’m always incredibly proud to meet fans who have overcome the obstacle of losing weight. But I’m even prouder to meet those who have managed to take it one step further and maintain their weight loss. Because shedding pounds is only part of the challenge – for many of us, keeping the pounds from creeping back on becomes the real challenge. In fact, research shows that only one in five people who lose weight successfully keep it off after a year. I never want to see your hard work go to waste, so here I’ve got the lowdown on how to keep the weight off for good.

1. Make breakfast the most important meal

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One common characteristic of people who have successfully kept weight off? They’re breakfast eaters. Making sure to eat a morning meal helps ensure you won’t be too hungry later in the day, which can lead to overeating. Plus, starting your day with a healthy breakfast puts you on track for healthy eating for the rest of the day.

2. Get moving


Like breakfast, exercise also plays an important role in keeping the weight off once you’ve lost it. According to the Centres for Disease Control and Prevention, people who successfully maintain their weight loss get a good dose – about an hour – of physical activity almost every day of the week. If that seems daunting, let me be the first to reassure you: research shows that in many cases, that hour of exercise can be achieved through something as simple as brisk walking. And if your schedule doesn’t allow for an hour (mine certainly doesn’t), feel free to break up your stroll into shorter blocks – aim for 20 minutes three times a day.

3. Keep it consistent


One key feature of maintaining weight loss is thinking about your new way of eating as a lifestyle change, not a diet. That means not throwing your efforts out the window once the weekend rolls around or overindulging over the holidays. Research in the American Journal of Clinical Nutrition found that people who stuck to a consistent eating plan seven days a week were more likely to maintain their weight loss than those who focused their healthy eating efforts more strictly to weekdays.

4. Embrace the scale

White weighing scales with copy space
White weighing scales with copy space

I know, it’s easy to view the scale as Public Enemy No. 1, but it’s time for a role reversal. According to a new study published in the Journal of Obesity, stepping on the scale daily not only helps with weight loss, it may also help keep the pounds from creeping back on, too. In the study, the people who set a daily date with the scale lost more weight and were able to maintain that weight loss for another year. So, when’s the best time for your weigh in? First thing in the morning, naked, right after you’ve gone to the bathroom.

5. Don’t go it alone

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When it comes to weight loss, one of the first things I tell people is to tell a friend. By sharing your goals with friends and family, you’re able to build up a support system to keep you on track and keep you honest. And that support system should stay in place once you’ve reached your goals, too – friends and family can remind you how far you’ve come and help you through any rough spots that come up on your journey.