Reaching your weight loss goal is a major milestone. The unfortunate truth is, however, maintaining that new weight can sometimes feel just as challenging.

Without a solid plan, it's common to revert to old habits and regain the weight you've worked so hard to lose. Studies show that approximately 80% of people in the US who lose weight through dieting regain most of it within 2 to 5 years . This is often due to metabolic adaptations, such as a decrease in resting energy expenditure, and behavioral factors like returning to previous eating habits.

This highlights the challenges of sustaining weight loss through dieting alone and underscores the importance of long-term lifestyle changes for weight management.

Fortunately, there are proven strategies you can implement to help you sustain your results and keep the weight off for good.

Here’s 6 ways to manage your weight after you’ve achieved your goal:

1. Find Your Maintenance Calories

Once you've lost weight, it's important to find the number of calories your body needs to maintain your new weight. This is often slightly higher than what you ate during your weight loss phase, but lower than what you ate before you started dieting. Gradually increase your calorie intake to find this balance.

• Gradually Increase Your Calories: Instead of jumping back to your pre-diet eating habits, slowly increase your calorie intake in small increments (e.g., by 100-200 calories per week) until you find the point where your weight stabilizes. This process, often referred to as a reverse diet, helps your metabolism adjust and minimizes the risk of rapid weight regain.

2. Weight Yourself Daily

Daily weigh-ins can be a valuable tool for weight maintenance, allowing you to stay on top of fluctuations and catch any upward trends before they become significant. Research shows that regularly monitoring your weight can help with long-term weight management. However, it’s important to understand that daily weight fluctuations are normal and can be influenced by factors like water retention, hormonal changes, and meal timing.

• Look at Trends, Not Day-to-Day Changes: Focus on weekly trends rather than daily numbers. If your weight consistently trends upward over several weeks, it’s a sign to reassess your nutrition and activity levels.

• Use Daily Weigh-ins as Accountability: Regular weigh-ins can help you stay accountable and mindful of your habits. If you notice your weight creeping up, it can be a gentle reminder to return to the habits in nutrition and activity that helped you lose weight in the first place.

• For more detailed insights, check out our video on Scale Weight Fluctuations to understand how weight can vary from day to day and what it really means for your progress.

3. Prioritize Strength Training

Building and maintaining muscle is crucial for keeping your metabolism high, which helps with weight maintenance. Continue strength training regularly to preserve muscle mass and prevent fat regain.

For help with Strength Training programs, check out our Quick-Start Programs, or Online Coaching options.

4. Stay Active

Regular physical activity is key to maintaining weight loss. Even if you’re no longer in a calorie deficit, staying active helps balance your energy intake with your energy expenditure so you can eat more food while maintaining body weight.

To learn how to incorporate more activity into your daily routine, read this article on NEAT.

5. Eat Mindfully Throughout the Day

Avoid falling back into old habits by practicing mindful eating. Pay attention to hunger and fullness cues, and continue to choose nutrient-dense foods that support your health and energy levels.

And eat more consistently (4-6 meals a day, each with lean protein sources) to avoid excessive hunger that can lead to over-eating. For a list of lean protein sources, use our Protein Library.

6. Follow the 80/20 rule

The 80/20 rule is a flexible approach to nutrition that allows for balance and enjoyment while still supporting your health and weight maintenance goals. By following the 80/20 rule, you can maintain a balanced diet that’s both sustainable and satisfying, making it easier to stick with your healthy habits long-term.

• 80% of the Time: Focus on eating nutritious, whole foods that support your body’s needs. This includes lean proteins, fruits, vegetables, whole grains, and healthy fats.

• 20% of the Time: Allow yourself to enjoy your favorite treats in moderation. Whether it’s a piece of cake at a party or a slice of pizza on a Friday night, enjoying indulgent foods occasionally can help you avoid feeling deprived and reduce the likelihood of overeating.

For more information on the 80/20 rule, check out this post.

Recap

Maintaining your weight after hitting your goal requires consistency, mindful choices, and a balanced approach to both nutrition and activity. By finding your maintenance calories, gradually increasing your intake, continuing to strength train, and practicing mindful eating, you can build sustainable habits that keep you feeling confident and in control.

If you're struggling with weight regain, Coach Kaylee specializes in working with clients to not only lose body fat, but keep it off for good. Schedule a free consultation today to get started on building a custom & sustainable plan for you.