Losing weight is one achievement — keeping it off is another. Studies show that most people can lose weight in the short term, but many struggle to maintain it. The secret isn’t willpower; it’s building a lifestyle you can live with.
The Science
Research from the National Weight Control Registry found that people who maintained their weight loss for more than a year shared consistent habits: regular self-monitoring, daily activity, and structured eating routines.
A systematic review in The BMJ concluded that people who maintained a 5 % or greater weight loss were those who continued self-weighing, tracking intake, and staying active (BMJ 2021 ).
In the UK, NICE guidelines highlight the importance of long-term behavioural support — including periodic check-ins and access to community or digital weight-management services (NICE NG246 ).
Tips for UK Readers
Keep tracking, just less often. Weekly weigh-ins or food-logging a few days each month helps prevent drift.
Stay active daily. The NHS recommends at least 150 minutes of moderate activity weekly; walking, cycling, or gardening all count (NHS Get Active ).
Stick to your routine. Regular mealtimes and planning ahead reduce impulsive choices.
Don’t “go back to normal.” Think of this as your new normal — flexible but mindful.
Watch for “creep.” A small gain of 1–2 kg is easier to correct early than later.
Stay connected. Support from friends, family, or online groups (like the NHS Digital Weight Management Programme) improves accountability.
Plan for life’s changes. Holidays, work stress, or social events are part of life — adjust, don’t abandon your habits.
Friendly Note
Maintenance is success — not an afterthought. If your weight has stayed steady for six months or more, celebrate it! You’ve built resilience and a sustainable routine. Remember: the goal isn’t perfection, it’s balance.