It is said that it’s easier to gain weight than lose it, and sometimes, people who work to lose weight and succeed end up regaining it with time.

David Rukerabigwi, a dietician and nutritionist in Kigali, says when it comes to achieving a desired weight loss goal, there is a need to look for helpful strategies to maintain it.

"Gaining weight back is the most frustrating thing one can experience, given that it takes time and patience to get to where you want to be in terms of weight loss,” he says.

He says to not panic if you gain the weight back, stay calm and do not feel like a failure.

Miguel Clement Metali, a trained fitness instructor and sports therapist working at Kigali Marriott Hotel, says it’s essential to understand that this weight gain could simply mean that one is gaining muscle or body mass; therefore, stick to your normal lifestyle.

He says with a little planning and focused effort, one can maintain weight loss without dieting.

Why does one regain weight?

Metali says it’s important to remember that losing weight, and maintaining weight loss, is simply not just about calories in and calories out, it’s actually more complex than that.

For instance, he says your hormones also play a role. Specifically, the hunger hormone.

He explains that it’s believed that fat cells release leptin to regulate body weight. The more body fat you have, the more leptin your body will produce.

And that when one loses weight, leptin is reduced. This signals your body to think it is starving and causes you to feel hungry so that you will eat.

The intense feelings of hunger and appetite can cause one to eat more and regain the weight one lost.

Also, Rukerabigwi says other reasons may include medical conditions, hormonal imbalances, and stress. He mentions that following a restrictive eating plan might also contribute to regaining weight.

Nelson Mukasa, a physical trainer, says some people might end up regaining weight if they stop working out.

How to maintain weight

Mukasa says some may find that losing weight is much easier than maintaining it once it’s lost, and that it takes a lot of time and effort.

"This is the reason why it is important to develop a plan that can help you maintain your weight loss and reach your health goals,” he says.

He goes on to note that the key is to avoid abruptly changing your eating plan and workout routine. Instead, make slow adjustments that won’t lead to major weight gain, allowing yourself about one to two months to get to your maintenance level.

Studies have shown that people who keep the weight off for good are those who continue to maintain a low-fat meal plan with plenty of fruits and vegetables.

Research also shows that people who are successful at maintaining weight loss are also exercising more.

According to Mukasa, exercising regularly is crucial, whether you used exercise to help you lose weight or not, you could still benefit from incorporating regular physical activity into your day.

In addition, Rukerabigwi says practicing mind eating is important, explaining that often after losing weight, people rebound and return to their old eating habits.

"This is a simple and sure way to gain weight and increases the likelihood of weight recurring, changing your lifestyle for good remains the key,” he says.