A lot of people lose weight on a diet only to gain it all back and then some within a few years. It doesn't have to be that way. Here are few tips on how to maintain your weight:

Exercise. It’s important to find a physical activity that you like because you’ll be more likely to exercise regularly. When you exercise often your body remains sensitive to insulin, which helps you burn fat and keep your appetite in check, according to the Endocrine Society.

Watch what you eat. Be mindful of the foods you eat and don’t fall back into your pre-loss ways.

Get your fiber. Fruits, vegetables and whole grains are good for maintaining your weight because they are high in fiber. These are the kinds of foods that are going to fill you up and keep things moving through and out of your body. The Mayo Clinic recommends men get 30 to 38 grams a day and women aim for at least 21 to 25 grams.

Don’t forget your dairy. The National Dairy Council recommends that you get three servings of cheese, yogurt, or milk every day. This will help you burn fat and ultimately maintain your healthy weight. Low-fat and non-fat dairy products will also help you meet your vitamin D and calcium requirements for the day.

Check the scale. Choose one day a week to serve as your weigh in day and weigh yourself regularly. Remember, though, that most people’s weight fluctuates about three to five pounds throughout the day so small gains are not cause for panic.

Keep your head up. It’s really important to stay positive to avoid weight gain. Stressing and being too hard on yourself can lead to a negative relationship with food and breed resentment. At the end of the day, if you want to maintain your weight, you need to maintain balance in your life and the way you eat.

(Photo: REUTERS/Rick Wilking/Landov)