How to Maintain Weight Loss — 6 Tips to Keep the Weight Off

Changing your body weight can be difficult — but so can keeping the weight off over time. And if you’ve lost weight, you may be wondering: What can I do to keep my weight from changing again? 

Fortunately, there are some studies that can help us answer this question. Let’s take a look at what the research says about losing weight and keeping it off. 

1. Get moving

There’s evidence that staying physically active can help you maintain your weight loss. And exercise has many other physical and mental health benefits, too. 

Different studies give different conclusions on exactly how much activity you need to keep the weight from coming back. The American College of Sports Medicine recommends at least 30 minutes of activity, 5 days per week. But other studies suggest that 60 to 90 minutes of activity per day could be helpful for some people.  

What is certain is that people who’ve kept weight off make regular physical activity a part of their daily habits. Creating a regular system or routine can help you stay active, and potentially keep the weight off. 

What is the best form of exercise for weight-loss maintenance?

It’s hard to say. There’s no one type of exercise that has been proven to be best for weight maintenance. Any activity you enjoy and can most easily fit into your daily routines is probably the best choice. 

2. Keep a food and exercise journal

Record keeping is another habit of successful weight-loss maintainers. Writing down what you eat and drink in a food log is especially helpful, as is regularly monitoring body weight using a scale. Keeping an exercise log also seems to help, but not as much as recording food and body weight. 

Keeping a journal can help you be mindful of what foods you’re choosing — and why. Logging your food intake, activity level, and weight can also allow you to make adjustments if you’re getting off track. And if you prefer to use an electronic device, food tracking apps seem to be just as helpful as a handwritten journal. 

3. Make healthful food choices

People who successfully keep the weight off seem to have some healthy eating habits in common. These include: 

• Eating more fruits, vegetables, and fiber: Veggies, fruits, and other fiber-rich foods contain a lot of nutrients, and can help you feel full and satisfied. 

• Drinking fewer sugar-sweetened drinks: This includes soda, fruit juices, and various bottled or canned beverages that contain a lot of sugar and calories.

• Cutting out unhealthful foods: This means limiting less-nutritious “junk” foods like chips, candy, and other processed and packaged foods and snacks. 

• Controlling portion sizes: This means keeping an eye on the amounts of different foods you’re eating. 

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4. Understand your calorie needs

Eating the right amount of calories every day can help you maintain your weight. But it’s tricky, because the “right” amount of calories varies from person to person. 

Your daily calorie target depends on your: 

• Height

• Weight

• Activity level

• Age

To get an estimate on how many calories you need, use an online calculator like this body weight planner from the National Institutes of Health. You may fine-tune this number by looking at your food journal and monitoring your weight on the scale. 

In addition to the number of calories, the types of foods you eat matters, too. After all, not all calories are equal — because some foods are more nutritious than others. In research studies, people who successfully keep the weight off emphasize high-quality foods that contain a lot of nutrients and are minimally processed. 

5. Get enough sleep

Sleep influences your hunger levels and how your body processes and burns food as fuel (metabolism). Not surprisingly, sleep has been linked to successful weight maintenance. 

Getting enough good quality sleep seems to help regulate our appetites, hormones, and metabolism — all of which support a balanced weight that promotes your overall health. 

6. Find a support system

Having a support system can also help you maintain your weight. This could mean participating in a weight-loss or weight-maintenance program, either online or in person. Many hospitals and health clinics also offer weight-management groups that can help. 

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Written by:

Ron Zacker, MPAS, PA-C, RD

Ron has had a wide and varied career caring for patients with an emphasis on patient education and communication. As a physician assistant, he has practiced in hospital, emergency, and family practice settings.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

Reviewed by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

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