How To Maintain A Healthy Weight In Dubai

Reaching your weight loss goals in the UAE is great. It’s a major step in leading a healthier lifestyle. What are the best ways to ‘maintain’ your new, healthy weight?
Healthy Weight through diet and exercise in Dubai and Abu Dhabi

How to maintain a healthy weight in Dubai - Personal Trainer Tips

Article Contributor: Andrew

In the dynamic and fast-paced city of Dubai, many individuals at some stage find themselves trying various dieting methods as a route to weight loss. It’s not unusual for men and women to seek out the most effective dietary plans and rigorous exercise routines to shed those extra pounds. 

After reaching their weight loss objectives, the next crucial phase is establishing how to sustain this healthier weight over time. This often means embracing lifestyle modifications, adopting new dietary habits, and incorporating regular physical activities into their daily regimen.

To gain insight into the best practices for maintaining a healthy weight, we consulted with a seasoned professional personal trainer (PT) based in Dubai. We were keen to learn from their expertise and requested they share their top tips aimed at clients who have achieved their weight loss goals and are now focused on preserving their newfound, healthier weight.

Table Of Contents

Developing a Positive Mindset for Long-Term Success in Weight Management

Maintaining a healthy weight requires more than just focusing on the active weight loss phase. It’s crucial to cultivate a positive mindset that supports your long-term goals and overall well-being. 

Here are some key points to consider:

  • Consistency is Key: While the strictness of the weight loss phase may ease up during maintenance, it’s essential to remain consistent with healthy food choices and regular exercise. Consistency helps reinforce positive habits and prevents slipping back into old patterns.

  • Mindful Eating: Practice mindful eating by paying attention to your hunger cues, savoring each bite, and avoiding distractions while eating. This can help you make better food choices and prevent overeating.

  • Set Realistic Goals: Establish realistic and achievable goals for weight maintenance. This could include maintaining your current weight within a certain range or focusing on building muscle mass while reducing body fat.

  • Stay Active: Incorporate physical activity into your daily routine to support weight management and overall health. Find activities you enjoy, whether it’s going for a walk, taking a dance class, or hitting the gym.

  • Monitor Your Progress: Keep track of your weight, measurements, and fitness levels to stay accountable and motivated. Celebrate your successes and learn from any setbacks along the way.

  • Seek Support: Surround yourself with a supportive network of friends, family, or a professional coach who can encourage and motivate you on your weight maintenance journey.

  • Practice Self-Compassion: Be kind to yourself and recognize that setbacks are a natural part of the process. Instead of being overly critical, focus on learning from challenges and moving forward with renewed determination.

Remember, maintaining a healthy weight is a lifelong commitment that requires dedication and perseverance. By adopting a positive mindset and incorporating these strategies into your daily routine, you can achieve lasting success in weight management and enjoy the benefits of a healthier, happier lifestyle.

Maintaining Your New Eating Patterns for Long-Term Success

As you progress into the phase of weight maintenance, you will have the opportunity to enjoy a wider range of culinary options and flexibility. However, it is crucial to ensure that the core principles of your eating habits remain consistent with what helped you achieve success during your initial weight loss journey in Dubai.

Whether you have found success with strategies like intermittent fasting, regular breakfast consumption, refraining from snacks between meals, or opting for multiple small meals throughout the day, it is important to stick with the approach that has proven effective for you. Consistency is key in maintaining your progress and preventing potential setbacks.

Here are some key points to consider as you continue with your new eating patterns:

  • Meal Frequency and Timing: Pay attention to when and how often you eat. Consistency in meal timing can help regulate your metabolism and prevent overeating.

  • Balanced Nutrition: Ensure that your meals are well-balanced, incorporating a variety of nutrients such as proteins, carbohydrates, healthy fats, vitamins, and minerals.

  • Portion Control: Be mindful of portion sizes to avoid consuming excess calories. Use tools like measuring cups or visual cues to help you gauge appropriate portions.

  • Hydration: Stay hydrated throughout the day by drinking an adequate amount of water.

  • Physical Activity: Incorporate regular physical activity into your routine to support your overall health and weight maintenance goals. Exercise can also help boost your metabolism and energy levels.

  • Flexibility: While consistency is important, allow yourself some flexibility in your eating patterns. Occasional indulgences or deviations from your usual routine are normal and can be enjoyed in moderation.

By staying committed to your new eating patterns and making adjustments as needed, you can sustain your progress and lead a healthier lifestyle in the long run. Remember that it’s about finding a sustainable approach that works for you and supports your overall well-being.

Stick With Your Exercise Routine

Remember the time-honored saying, “Fitness is not bought, it’s rented. And rent is due every day!” The journey to achieving an enviable level of fitness over several months is no small feat, and indeed, it’s one that’s worthy of all the praise. But it’s crucial to understand that all that hard work and dedication can quickly come undone if you decide to abandon your well-established workout regimen as soon as you hit your initial weight loss goals.

It is true that once you’ve reached a certain milestone, some adjustments can be made to your routine. Perhaps scaling back to two sessions per week could work for you, or maybe reducing the intensity of your cardio workouts slightly will be sufficient. However, even with these adjustments, maintaining a consistent level of fitness should remain high on your list of priorities.

To ensure that your fitness journey doesn’t just end as a fleeting chapter, but rather continues as a sustainable and integral part of your lifestyle, crafting an enduring weight management strategy is key. Consider enlisting the support and guidance of a professional by working with a personal trainer in Dubai. With their expertise, they can help you tailor your fitness regime so that it aligns perfectly with your ongoing health needs and personal goals, while also being flexible enough to adapt to your changing life circumstances.

Pay Attention To Hidden Calories In 'Healthy Food'

The journey towards maintaining a healthy weight doesn’t stop at simply identifying foods that are considered beneficial for your health. It extends into understanding and acknowledging the presence of hidden calories even in those items generally labeled as “healthy.”

During the maintenance phase of your diet, vigilance is key. You certainly don’t have to completely eliminate calorie-dense “healthy foods” from your routine. In fact, foods like nuts, dried fruits, avocados, protein bars, juices, and smoothies can be an important part of a balanced diet, offering vital nutrients that your body needs to function optimally.

However, it’s imperative to maintain an awareness regarding the caloric density these seemingly innocuous foods possess. Despite their nutritional value, they can contribute a significant amount of calories to your daily intake without you even realizing it. This is particularly true with foods like nuts and dried fruits, which are extremely easy to overeat given their small size and delicious taste.

Take for instance avocados; they are praised for their healthy fats and can be incredibly beneficial, but they’re also high in calories. The same goes for protein bars, which are often marketed as meal replacements or snacks, yet some variants contain as many calories as regular candy bars due to their high sugar and fat content.

Juices and smoothies could be another source of unseen calories. While they may contain a plethora of vitamins and minerals from fruits and sometimes vegetables, the lack of fiber compared to whole fruits leads to quicker digestion and potentially less satiety. Additionally, when fruits are juiced or blended, it’s tempting to consume more than you would if you were eating them whole, thereby inadvertently increasing your calorie consumption.

Being conscious of portion sizes and the caloric content of these foods is not meant to dissuade you from enjoying them but rather to encourage mindful eating. Portion control is essential so that you can enjoy these foods in moderation without compromising your weight maintenance goals.

Always remember, balance is the cornerstone of any sustainable diet. Enjoy these nutrient-packed foods in appropriate quantities, and continue to educate yourself on the energy they provide. This will empower you to make informed decisions about what you eat and ensure that your efforts towards a healthier lifestyle remain effective and long-lasting.

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Inspirational quote - my goal is to become a better version of myself

Eat Lots Of Protein

Consuming a sufficient amount of protein is essential not only when you’re actively trying to shed pounds but also continues to be of paramount importance during the weight maintenance phase. 

An elevated intake of protein-rich foods can significantly enhance your metabolic rate, effectively turning your body into an efficient calorie-burning machine. This, in turn, catalyzes the process of weight loss or maintenance, provided that other aspects of your diet are managed properly.

Furthermore, including more protein in your daily meals can lead to increased satiety. That sense of fullness is crucial because it helps you feel satisfied for longer periods after eating. 

As a result of this enhanced satiety, you’re less likely to find yourself reaching for additional, potentially unhealthy snacks throughout the day. It’s these small, yet often frequent, unplanned snacking episodes that can add up over time, leading to significant caloric excess and challenging the maintenance of a stable, healthy weight.

Thus, prioritizing protein isn’t just a temporary strategy but should be viewed as an integral component of a balanced long-term nutritional plan. 

Whether it’s through lean meats, dairy, legumes, or nuts, incorporating variety in your protein sources ensures nutrient diversity and keeps your meals enjoyable. Remember, the goal here isn’t just about consuming more protein, but doing so in a way that supports your overall health and fits into a well-rounded dietary pattern.

Setting New Training and Exercise Goals for Continued Motivation and Progress

Goals play a crucial role in our fitness journey, serving as the driving force behind our efforts. They not only keep us focused on maintaining healthy eating habits but also inspire us to stay committed to our workout routines. However, once we achieve our initial weight loss goal, it’s essential to establish new objectives to prevent a decline in motivation. By setting fresh goals, you can reignite your passion for fitness and continue making progress towards a healthier lifestyle.

When creating new training and exercise goals, consider various aspects to ensure they are challenging yet achievable. Whether you aim to increase the weight you lift during squats, train for a 5K race, or improve your overall flexibility, there are countless opportunities to push yourself further and explore new avenues of physical fitness. 

Here are some key points to consider when setting new goals:

  1. Specificity: Clearly define what you want to achieve, whether it’s improving a specific exercise technique, increasing endurance, or mastering a new skill.

  2. Measurable: Set quantifiable targets that allow you to track your progress over time, such as lifting a certain weight, running a set distance, or holding a yoga pose for a specified duration.

  3. Achievable: Ensure that your goals are realistic and within reach based on your current fitness level and capabilities. Gradually challenge yourself to avoid feeling overwhelmed or discouraged.

  4. Relevance: Align your goals with your interests, preferences, and long-term aspirations to maintain enthusiasm and commitment throughout your fitness journey.

  5. Time-bound: Establish a timeline for achieving your goals, breaking them down into smaller milestones to monitor your advancement and stay motivated.

By incorporating these considerations into your goal-setting process, you can create a roadmap for continued growth and development in your fitness endeavors. Embrace the opportunity to challenge yourself, discover new strengths, and enjoy the journey towards becoming the best version of yourself through setting and pursuing meaningful training and exercise goals.

Try A New Training Form

Now that you’ve attained your weight loss objectives, grown in confidence, and conquered a challenge that overwhelms many, why not broaden your horizons?

Why not entertain the thought of engaging in a completely new physical activity? From mastering the basics of boxing to exploring the tranquil art of paddleboarding, the precise movements of Olympic weightlifting, the calming stretches of yoga, the controlled postures of pilates, the elegance of horse riding, the rhythm of belly dancing, to the strategic thrusts of fencing – there’s a plethora of options waiting to be explored. By selecting an activity that piques your interest, you will not only continue to stay physically active but also advance your overall fitness.

If you notice your habits slipping, be proactive in correcting course!

Observing a gradual return of weight can be disheartening, but it’s crucial to act swiftly and revert to your proven diet and exercise regimen, staying the course for a couple of weeks, or until your weight stabilizes once more.

Based on my experience as a personal trainer in Dubai, I frequently advise clients to keep within a 2 kg range of their ideal weight and to temporarily resume a weight loss routine for a short duration—typically 1-2 weeks—if their weight starts to exceed this buffer. This strategy is especially pertinent unless you’re actively seeking to build significant muscle mass, or if you’re experiencing temporary fluctuations due to menstrual cycles and related water retention.

Gauge Your Weight Infrequently: Opt for Every 2-4 Weeks

In the realm of weight management and overall well-being, it is paramount that we prioritize our mental health by reducing unnecessary stress. To this end, adhering to a scale-check schedule that is not overly frequent becomes crucial. 

It is highly recommended that you step on the weight scale only once every two to four weeks. Doing so strikes a harmonious balance between keeping yourself informed about your progress and refraining from developing an unhealthy preoccupation with daily fluctuations in your weight.

Moreover, there’s another approach that completely bypasses the traditional method of using a scale. Some individuals find greater peace of mind and motivation when they eschew the numbers game altogether. 

Instead, you might consider embracing alternative methods of tracking progress such as taking regular photographs of your body’s transformation or meticulously recording changes in your physical measurements. 

These techniques can provide tangible proof of change and serve as a refreshing departure from the sometimes demoralizing digits on a scale.

Be Prepared For Setbacks

Life is inherently filled with unexpected twists and turns, and it’s no different when it comes to managing our weight. Despite how much effort we put into planning and commitment, there will inevitably be occasions when unforeseen circumstances or other important life events require our immediate focus. These moments can disrupt our routines and may lead to setbacks in our journey toward weight maintenance.

It’s vital to remember that such setbacks are not the end of the world—they’re a natural aspect of any long-term endeavour. They don’t spell disaster; they merely highlight the undulating path that characterizes the process of maintaining a healthy weight. The crucial point is not to let these hiccups dishearten you. Instead, it’s important to acknowledge them as part of the broader narrative of your health journey.

Once you have navigated through whatever has caused the temporary derailment, it’s essential to approach the situation with a positive mindset. When you’re ready to tackle any slip-ups, approach the task without delay. There’s no need to shy away from acknowledging where things might have gone awry.

To effectively address these lapses, feel free to look back over the guidance previously set forth in this series of tips. Revisiting these cornerstone principles can be incredibly helpful. They serve as a reliable compass to help you identify where you might have strayed from your established weight management plan. With this insight, you are better equipped to make thoughtful and strategic alterations that will steer you back towards your overarching wellness objectives.

By using the earlier points as a roadmap, you can conduct a constructive review of your habits and behaviors. Take stock of what has changed and why. This process of reflection and analysis is invaluable—it enables you to recalibrate and refocus your efforts, ensuring that you remain aligned with the trajectory you’ve set for achieving your health goals.

In Summary......

In conclusion, embrace setbacks as opportunities for growth and learning. Each challenge is a chance to strengthen your resolve and enhance your strategies for maintaining a healthy weight. With perseverance and adaptability, getting back on track becomes an attainable and empowering aspect of your journey.

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