Stop and think about it: If that's that got you there in the first place, why wouldn't it get you there again?
To make a permanent change, you have to alter your lifestyle and keep it that way. Doesn't mean you can't scarf down a double-cheese whopper with bacon and fries now and then. It does mean you'll have to balance the ledger when you do, else you will pack it back on.
Here's the secret to weight control, pay attention, save yourself a lot of money on diet how-to-books: If you eat more than you burn, you will gain weight, and it will mostly be fat. If you burn more than you eat, you will lose weight. If you want to maintain your weight? Think about it ...
That's the physics of it, folks. You can't get around those. Hormones and metabolic rates and neuroses not withstanding, there's no such thing as a fat man who never ate anything, nor a skinny woman who inhales thirty thousand calories a day and doesn't work out.
There just aren't. If you can find one case in the scientific literature, that will will disprove my statement. Go ahead. I'll be here.
Let it be said: You can eat roots, fruits, and nuts, drink naught but purified water, and exercise to Olympic-class levels of fitness and guess what? You are still gonna die. If you have bad genetics, you might do all those things and get outlived by your obese, cigarette-smoking, beer-soaked, dope-toking, couch-potato brother-in-law who picked better parents than you.
Keith Richards, anybody?
Take "Gonna live forever" off the table. What we are talking about is the quality of life. Being fit and healthy can improve that dramatically. You have to decide if that's worth something.
If it is any consolation, it is easier to stay in shape than it is to get there.
I know serious iron jocks who spend an hour or more in the gym every day. To avoid overtraining, they break it up into body parts–today, legs; tomorrow, back; Monday, upper body push; Tuesday, upper body pull; Wednesday, back; Thursday, abs, and so on. Some of these folks also work aerobics, three or four times a week, walking the treadmill, riding the bike, or actually going outside to run or cycle.
These are serious people, and way beyond me in fitness and dedication. I'm a desk-jockey, and as those go, fitter than most. I can get the garbage cans out, I can open jars if my wife isn't home, I can bench-press my iPad ...
Me, I do full body workouts at the gym, twice a week. That's because more than that, I will be overtraining, and less, not training enough.
My typical routine lasts only 20-30 minutes, depending on how crowded the gym is, and if I am in a hurry. The amount of weight for any given set, is sufficient to allow me to just manage eight reps. If I want to get stronger, I'll add weight. How I know it is time is, when I can do ten reps with a given weight without flagging, it's time to bump it up.
Another formula here: The same amount of weight, the same numbers of sets and reps, your strength pretty much stays the same. To get stronger, you have to add something: new exercises, weight, sets, reps, go faster or slower to increase intensity, or some combination thereof.
In a twenty minute session, I can keep my heart-rate in the aerobic zone most of the time and do. Since it takes fifteen minutes for the aerobic effect to really kick in, this doesn't mean much to me, but it does mean I don't sit for five minutes between sets to catch my breath.
Here's a typical workout:
Seated incline leg press & calf presses
Bent over rows
Seated Military Press
Seated Bench Press
Alternate dumbbell curls
Triceps press downs
Low back hyperextensions
Sometimes I'll do one set of these, sometimes I'll add in a couple more sets. I like to alternate arms in push and pull. Now and then, I mix everything up, though I don't get bored, it's not a bad idea to mess with your own expectations now and then.
Save for the incline press and calf work, I don't use more than bodyweight on anything.
This is sufficient to keep my muscle tone where I want it, and it takes only two twenty minutes session a week. Not what you'd call a major commitment of time, is it?