Losing weight is a common goal for many people, but maintaining weight loss in the long term can be a challenge. According to research, more than 80% of people who lose weight regain it within two years. However, with the right strategies, it is possible to maintain weight loss and keep the weight off for good. In this blog, we will discuss key strategies for maintaining weight loss and provide you with facts, figures, and tips to help you achieve long-term success.

Set Realistic Goals:

Setting realistic goals is the first step to maintaining weight loss. Unrealistic goals, such as losing 10 pounds in a week, can lead to disappointment and frustration. According to a study, people who set specific and realistic goals were more likely to maintain weight loss in the long term. To set realistic goals, use the SMART criteria: Specific, Measurable, Attainable, Relevant, and Time-bound. For example, a SMART goal could be to lose 1-2 pounds per week by reducing calorie intake and increasing physical activity.

Develop Healthy Habits:

Developing healthy habits is crucial for maintaining weight loss. Exercise is essential for burning calories and building muscle, which increases metabolism. A healthy diet is also key, as it provides the nutrients needed to support weight loss and maintain a healthy weight. According to research, people who engage in regular physical activity and eat a healthy diet are more likely to maintain weight loss in the long term. Some healthy habits to develop include:

      • Eating a balanced diet with plenty of fruits, vegetables, whole grains, lean protein, and healthy fats
      • Drinking plenty of water and limiting sugary drinks
      • Engaging in regular physical activity, such as walking, jogging, cycling, or swimming
      • Practicing mindful eating, such as paying attention to hunger and fullness cues and avoiding distractions while eating
      • Getting enough sleep, as sleep deprivation can lead to overeating and weight gain

Stay Accountable:

Staying accountable is an important part of maintaining weight loss. Keeping track of your progress, whether through a food diary or fitness tracker, can help you stay on track. According to a study, people who kept track of their food intake lost twice as much weight as those who didn’t. Additionally, seeking support from friends and family or a support group can help you stay motivated and on track. Some ways to stay accountable include:

      • Tracking food intake and exercise using a mobile app or notebook
      • Weighing yourself regularly to monitor progress
      • Joining a weight loss support group or working with a personal trainer or nutritionist
      • Enlisting a friend or family member to be your accountability partner

Deal with Plateaus and Setbacks:

Plateaus and setbacks are a common part of weight loss, but it’s important not to get discouraged. According to research, most people experience a weight loss plateau at some point during their journey. To overcome a plateau, it’s important to adjust your eating and exercise habits. This may mean increasing your physical activity or reducing your calorie intake. Additionally, it’s important to seek professional help if needed. Some ways to deal with plateaus and setbacks include:

      • Increasing physical activity, such as adding an extra workout or increasing the intensity of your workouts
      • Changing your diet, such as reducing your calorie intake or trying a new meal plan
      • Seeking professional help from a nutritionist or doctor if you’re struggling to lose weight
      • Taking a break from your weight loss journey to focus on self-care and stress management

Stay Motivated:

Staying motivated is essential for maintaining weight loss in the long term. There will be days when you don’t feel like exercising or sticking to your healthy eating plan, but it’s important to stay motivated and remind yourself of your goals. Some ways to stay motivated include:

      • Celebrating your successes, no matter how small they may seem
      • Setting rewards for achieving milestones, such as treating yourself to a massage or new workout clothes
      • Surrounding yourself with positive influences, such as supportive friends and family or inspirational quotes and messages
      • Focusing on the benefits of maintaining a healthy weight, such as improved energy, confidence, and overall health


Maintaining weight loss in the long term is not easy, but it is possible with the right strategies and mindset. Setting realistic goals, developing healthy habits, staying accountable, dealing with setbacks, and staying motivated are key strategies for success. Remember that weight loss is not a one-time event, but a lifelong journey of health and wellness. By implementing these strategies and staying committed to your goals, you can achieve long-term success and enjoy the many benefits of a healthy weight.