How to lose weight and keep it off

Mary J. Blige is 42—nearly 43!—and still looks amazing in a bikini. Her chiseled bod isn't just the product of good genes, either: In a recent interview with Shape, the hip-hop legend revealed that she's struggled to maintain her weight loss over the years, especially as she's gotten older. But with the help of a physical trainer, Blige was able to regain her enviable physique—and intends to keep it that way.

MORE: 5 Easy Ways to Start Losing Weight NOW

Want to do the same? Blige cut out alcohol as part of her plan, but a new study in the Annals of Behavioral Medicine reveals three other key strategies for staying svelte—for good. 

The researchers assigned overweight or obese people to a diet-and-exercise plan, then invited the 1,032 participants who'd lost 9-plus pounds to a second phase of the study designed to reinforce the healthy-living principles they'd learned. So which tactics most helped them keep the weight off?

Cutting Back on Desserts
You don't have to eliminate sweets entirely; you just have to practice moderation. So, for example, instead of eating an entire chocolate bar, indulge in a single square of super-rich dark chocolate. Or instead of going out for ice cream twice in a week, cut back to just once. You get the idea. 

Eating More Fruits and Vegetables
This one's simple: The more nutritious, low-cal food you pack in, the less junk you'll be able to squeeze into your day. And fewer calories equals a lower likelihood of regaining lost weight. 

Stepping on the Scale More Frequently
Specifically, weighing yourself at least once a week seems to shield you against packing the pounds back on, say scientists.

MORE: How Is Maintaining Your Weight Different Than Losing Weight?

 

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