According to the best weight loss expert Dr. Pankaj Kumar, maintaining a small weight loss is even more challenging than the initial effort. You will regain the weight you lost if you return to your old eating habits and food sources. He also mentioned that most people regain it in under a year. Consistent weight loss with dieting is not supported by the available research. A prior meta-analysis of 29 research indicated that dieters gained back more than 80% of their weight loss by year 5 after stopping their weight-loss efforts. 

Doctor dietician Dr. Pankaj Kumar during a conversation told that you can improve your health and self-esteem by making some changes to your diet and exercise routine, so don't let the numbers stop you. A diet is only successful if it leads to long-term behavioral changes.

To avoid putting on weight again, try incorporating the following five changes into your diet and way of life. 

1. Carry out self-monitoring actions such as keeping a food and activity journal. Keeping a calorie and exercise log will help you realize how your actions are affecting your weight loss efforts.
2. Engage in something that brings you delight. Cycling, walking, swimming, using the stairs, and even playing outside with your kids are all great ways to get some exercise. Do something you enjoy frequently.
3. Keep fresh produce and other nutritious items on hand. The decision to eat healthily is made for you if you stock your kitchen with more whole foods like fruits and vegetables and less processed foods like chips and soda.
4. Focus on getting enough rest and minimizing the sources of stress in your life. It's easy to undermine your weight loss efforts by neglecting sleep or becoming overwhelmed by the stresses of daily living. Develop restful sleeping patterns and strategies for dealing with anxiety caused by events outside of your control.
5. Don't skimp on the vegetables and fruits; load up your plate with the full stuff. The best dietician in Delhi, Dr, Pankaj Kumar mentioned that select foods that are minimally processed, like fresh produce, whole grains, and lean proteins. These foods can aid in satiety and supply your body with vital nutrients, which can help with your health and weight loss efforts.