Losing weight is a major milestone in itself, but maintaining your new goal weight can sometimes be even more difficult. After weeks or months of diligently following healthy eating habits and sweating it out at the gym, it’s common to revert to old practices, leading to weight gain. Don’t worry, because we’ve done our homework and rounded up 10 of the best tips to help you maintain your weight loss.
“The data shows that there is weight regain for every type of weight loss modality, meaning your behaviors simply define how quickly you can potentially regain your weight,” explains Dr. Amy Leechief medical advisor to Lindoraa leading provider of weight loss and metabolic health services. “Lifestyle changes are the most common success factor for sustainable weight loss and weight management.”
Remember, consistency is crucial for successful weight loss and management. From establishing the right workout routine to finding your favorite, well-balanced meals, the habits you follow after losing weight are so important. So let’s look at 10 tips to help you maintain your weight loss and lead a healthy lifestyle.
Find a partner or resource who can offer professional advice.

Find a workout or diet partner, or seek advice from a professional who can be a valuable resource during your weight management journey.
“Even if we don’t believe it, working with a dietetic professional promotes new understanding, the formation of new habits, encourages accountability, and celebrates progress,” Dr. Lee tells us. “Psychological support from a nutrition coach, life coach, dietitian, nurse or medical provider can have a huge impact on outcomes and behavior change.”
Eat a breakfast rich in fiber and protein.


You’ve probably heard the saying time and time again that breakfast is the most important meal of the day – and it’s true!
“Starting the day with a breakfast rich in fiber and protein helps you stay full longer, reduces hunger hormones and reduces cravings later in the day, making it easier to stick to a healthy diet “, explain Amy Goodson, MS, RD, CSSD, LDregistered dietitian and certified specialist in sports dietetics, member of our Council of Medical Experts.
Consume a well-balanced diet.


Make sure you eat a nutritious diet rich in fiber and protein.
“Protein helps maintain muscle mass, and fiber keeps you full longer, reducing overeating,” Goodson tells us. “Together, they can keep you feeling full longer after meals, which helps you control your portions.”
Exercise regularly.


If you want to maintain your new goal weight, performing a regular exercise routine is the name of the game. Getting your body moving burns calories and gives your metabolism a little boost.
“Physical activity, especially a mix of strength training and cardio, helps maintain metabolism and balance energy expenditure,” shares Goodson.
Practice portion control.


Being mindful of portion sizes, whether dining out or at home, is key to successful weight management.
“Practicing portion control prevents overeating, especially with high-calorie foods,” says Goodson. “The goal is to eat until you’re no longer hungry rather than full. Make half your plate vegetables, a quarter lean protein, and a quarter fiber-rich carbs to help satiety and managing satiety.”
Eat regular meals.


Skipping meals completely is a surefire way to create setbacks. Goodson encourages you to eat nutritious meals regularly.
“Regular meal times help maintain metabolism and reduce the chances of overeating later in the day,” she explains. “The goal is to eat every three to four hours throughout the day.”
Celebrate victories unrelated to scale.


Being your own cheerleader can have a major impact on your efforts. Make sure to celebrate victories that don’t involve stepping on the scale.
“Paying attention to positive health changes (e.g., increased energy) can keep motivation high without relying solely on the scale,” Goodson points out.
Don’t ignore long-term lifestyle changes.


Don’t lose sight of long-term lifestyle changes. Weight loss is typically viewed as a “one-time goal” rather than a lifelong commitment filled with healthy habits and changes.
“To maintain weight loss, it is important to develop healthy habits that support the maintenance of weight loss over a period of time,” emphasizes Goodson.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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