Having a Hard Time Maintaining Weight Loss? Maybe You’re Thinking About it Wrong

If you’ve lost weight only to gain it right back, you’re not alone. It can be really discouraging to feel like weight loss is a constant up-and-down struggle. But the relationship between food choices and body size is complex — and there’s more to the story than just diet. 

We’ll go through some of the common pitfalls people make when thinking about weight maintenance. And offer tips along the way for how you can change your approach to your weight goals. 

Is it possible to maintain weight loss?

Every year, more than half of adults in the United States report following a diet specifically for weight loss. While short-term weight loss (maintenance for less than 1 year) is common, research on long-term weight maintenance shows differing findings. 

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According to the National Weight Registry, only 1 in 5 adults were able to maintain a 10% weight loss after 1 year. And in this specific registry, the majority of people who could maintain weight loss were college-educated white women who reported at least a 30-lb weight loss. 

Other studies that looked at a more diverse group of participants and on a longer-term basis (beyond 1 year) showed even lower rates of success. One study completed a 9-year follow-up of adults who went from being classified as “obese” to “normal” by their body mass index (BMI). Researchers found fewer than 1% of participants maintained a normal BMI at the end of the study period.

So it’s possible to maintain weight loss. But it may be much harder for some people than others. And in most cases it has nothing to do with commitment to the effort, or adherence to a specific diet or exercise routine. Science suggests these other factors contribute to weight regain: 

• Muscle mass: After age 30, muscle mass starts to decline by about 1% every year. This slowly lowers your metabolic rate (the number of calories you burn while at rest). While aging is unavoidable, incorporating weight training as part of your exercise routine can slow the loss of muscle mass. 

• Sleep: Both quantity and quality of sleep play a role in maintaining weight loss. Getting at least 7 hours of sleep per night can be hard for many people. But it has been associated with higher fat loss, improved metabolism, and regulated hormones that affect hunger cues throughout the day.

•  Stress: Sixty percent of Americans consider themselves stressed. And it’s common to use food as a coping mechanism. Research indicates people who have healthy coping skills to deal with life’s stressors are more likely to maintain their weight. 

• Mental health: Conditions like depression are associated with weight regain, but it isn’t clear which condition is more likely to cause the other. Scientists think that things like changes in the gut microbiome, chronic inflammation, and changing hormones may be underlying factors that affect both food intake and mental health.

And there are, of course, many other factors that determine someone’s weight — like genetics, gender, and age. This is why it’s important to consider all the different components of wellness — beyond weight — that can help you find and maintain a healthy body weight for you.

A dietician’s tip: Changing lifelong habits takes time. But even the smallest of changes can make a big difference over time. Focus on changes in habits rather than a number on the scale. And be patient with yourself and your body, which is easier said than done. 

What is set point theory?

Experts know the above characteristics and lifestyle factors can affect weight. But there’s another theory that may partially explain someone’s ability (or inability) to maintain weight loss.

Born in 1982, the set point theory suggests that body weight is tightly regulated just like heart rate, breathing rate, and other important body systems. In other words, the body is inclined to stay at a set weight to maintain balance. Some scientists think that individual weight set points are set early in life. And this is partially because a higher body weight is protective across evolution, and has helped humans survive during periods of starvation. 

This theory may seem discouraging on your weight-loss journey. But many researchers think it’s an oversimplified idea. It’s more likely that you have many weight set points throughout your various life stages (childhood, teen years, young adulthood, parenthood, older adult years, and beyond). Researchers point out that, although we may have an individual “settling point,”  lifestyle factors can easily affect weight over the course of our lifetime (upwards or downwards). 

A dietician’s tip: Even if there’s some truth to set point theory, it doesn't mean it’s impossible to maintain weight loss. Instead, it’s an important reminder that the healthiest body size for you at this time in your life may not fit the standard (or BMI) definition of what’s a healthy weight. Comparing yourself with others — or even yourself at another life stage — might not be realistic either. 

Is weight cycling bad for you?

Researchers may still be trying to understand if people are programmed to be at a certain weight. But one thing is more clear: Yo-yo dieting and weight cycling have negative effects on your health. 

Advertising and social media often paint a pretty picture of trendy diets, but they’re usually not recommended by the medical community. The latest fad diets can be harmful to your health — and weight-loss maintenance — because they: 

• Are difficult to maintain 

• Unnecessarily exclude food groups (and important nutrients)

• Can lead to over-restriction, which we cover a little more in the next section

• Can negatively affect your mental health 

• Weaken your immune system

• Increase your risk for chronic diseases over the long term, like Type 2 diabetes and heart disease 

A dietician’s tip: Avoid the all-or-none mentality when it comes to diet or weight. And remember that your long-term health is a marathon, not a sprint. Small changes are easier to implement and maintain. The average person makes over 200 food-related decisions per day. And each one is an opportunity to benefit our long-term health.  

Can calorie restriction make you gain weight?

Another reason that it can be hard to maintain weight loss is because extreme calorie restriction can be harmful to your body. Just like food, individual calorie needs are complex, too. Your body needs adequate nutrition from the foods you eat to maintain your most important bodily functions, such as breathing, heart rate, digestion, and many more. 

Many diets for weight loss recommend a low-calorie diet (below 1,500 calories per day). But very-low-calorie diets are only recommended under medical supervision. 

While many people will need to reduce calorie intake for weight loss, rapid weight loss of more than 2 lbs per week isn’t recommended. And over-restriction of calories can lead to loss of muscle rather than fat. Muscle mass is one of the strongest predictors of your baseline metabolism. Lowering your baseline metabolism by losing muscle mass could contribute to weight regain. 

A dietician’s tip: If you want to reduce your calorie intake, it’s important to make sure you’re getting enough protein. This will help you maintain your muscle mass. Incorporate foods like nuts, seeds, beans, legumes, eggs, poultry, dairy, and fish into your meals and snacks. It’s also important to stay in tune with your body and the signs that you may not be getting enough calories. 

How do you know if you’re undereating?

Even if you’re reducing your calories, it’s important to make sure you’re still eating enough to meet your body’s energy needs. Don’t rely only on calorie counts. Pay attention to signals from your body that it may not be getting enough calories. Symptoms of undereating may include: 

• Feeling tired all the time

• Big dips in your energy level

• Feeling weak, jittery, or shaky 

• Brain fog or trouble concentrating

• Hair loss or brittle nails 

• Sadness or low mood

• Irritability

• Obsessive thoughts about food 

Consider consulting with a registered dietitian nutritionist (RDN) to set personalized, achievable goals that match your individual needs. 

A dietician’s tip: Many people are out of tune with their body’s natural hunger cues — which can be different for everyone. Simply paying attention to your hunger signals is the first step toward mindful eating. And mindful eating can help you develop a better, long-lasting relationship with food and your body. 

Why trust our experts?

Written by:

Kerry Hackworth, MS, RD, LDN

Kerry Hackworth has been in the field of nutrition for over a decade. Her career began in corporate wellness, where she provided personalized health coaching.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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