Hitting your goal weight is a huge achievement, but maintaining weight loss can be more difficult than you might expect. Don’t throw in the towel – here, dietitian and Be Fit Food CEO Kate Save shares strategies that make long-term maintenance realistic and sustainable.
Hitting your goal weight can feel like finally reaching the summit of what seemed like a never-ending climb – only to realise you’re not actually at the finish line.
You’re at base camp, and the real challenge is staying there.
Here’s what nobody tells you: Keeping weight off after you’ve lost it is often harder than losing it in the first place.
I’ve worked with thousands of patients over the years, and this is the moment where many people struggle.
You’ve spent months (maybe even years) in weight-loss mode, and now you’re supposed to just maintain that loss? Without the structure of a plan or the motivation of seeing the scale drop each week?
The truth is, your body has changed. Your metabolism has adapted. Your hunger signals are different.
And if you simply go back to your previous habits, the weight will most likely come back.
But here’s the good news: Once you understand what’s happening in your body and have the right strategies in place, long-term maintenance becomes not just possible, but also sustainable.
Let me walk you through exactly what you need to know to keep weight off for good.
Why is maintaining weight harder than losing it?
So, what should you eat now that you’ve reached your goal weight?
Here’s the part most people get wrong: Hitting your goal weight does not mean returning to old eating patterns.
Those habits are what got you into having to lose weight in the first place.
Think of this as a gradual transition. Slowly increase your intake – an extra snack, a slightly larger meal, a little more carbohydrate – and observe how your body responds.
Look at energy, hunger and how your clothes fit, not just the number on the scale.
Your foundation should still be wholefoods.
Foods to prioritise during weight maintenance
- Lean protein at every meal to protect muscle
- Colourful vegetables for fibre and blood sugar balance
- High-fibre carbs to fuel you steadily
- Healthy fats in measured portions
Foods to avoid during weight maintenance
If you have metabolic conditions such as insulin resistance, type 2 diabetes, fatty liver or PCOS, easing toward lower-glycaemic carbs can be helpful.
And the big one to avoid: ultra-processed foods.
These foods are engineered to override your appetite cues, and in maintenance, that’s a slippery slope.
In a nutshell? Protect your biology by eating foods that actually support it.
Remember, your genetics and gut microbiome influence how you respond to different foods. If certain things trigger cravings or overeating for you, it’s OK to limit them.
That’s not restriction; that’s self-awareness.
How do you shift from ‘diet mode’ to real life?
This is where I see the biggest emotional shift in patients.
When you’ve been laser-focused on a goal for months, finally reaching it can feel strangely disorienting.
You lose the sense of ‘chasing’ something.
The goal now is to retire your ‘dieter identity’ and step into your ‘healthy person identity’.
How to step into a healthier version of yourself
- Eat wholefoods because they make you feel good
- Move your body because it supports your mood and energy
- Do strength training because it protects your metabolism
- Build routines that help you stay stable – not perfect
Body image takes time to catch up. It’s normal to still see an older version of yourself for a while but instead of scrutinising your appearance, anchor yourself in how your body feels: clearer, stronger, more capable.
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Why does exercise matter so much for maintenance?
Exercise is important because it protects the very thing you lose during weight loss: muscle.
Strength training is essential for long-term maintenance, but it doesn’t require extreme workouts.
The real magic comes from consistency. Completing two to three resistance sessions each week is enough to rebuild and preserve muscle, while adding regular walking helps regulate appetite and maintain steady energy throughout the day.
The people who maintain their weight successfully over the long term are not the ones pushing themselves to exhaustion.
Instead, they move regularly, build strength gradually, and make exercise a part of their lifestyle, treating it as something that supports their health rather than a punishment or a temporary project.
How do sleep and stress affect weight maintenance?
In a word? Dramatically.
When you sleep poorly, your hunger hormones increase while your fullness signals drop, leaving you craving quick-fix comfort foods.
Chronic stress adds another layer by raising cortisol levels, which not only drives appetite but also encourages abdominal fat storage and disrupts blood sugar.
This isn’t about willpower; it’s about biology.
By prioritising good sleep and managing stress effectively, you can stabilise your appetite far more successfully than any diet rule alone could achieve.
What if the scale starts creeping back up?
First, don’t panic. Small weight fluctuations are normal, and only sustained upward trends need attention.
Often, gradual changes – bigger portions, more processed snacks, less movement, more stress, later bedtimes – add up quietly over time. I call this ‘lifestyle creep’.
The good news is that a simple reset over one to two weeks usually fixes things.
Smart ways to fight ‘lifestyle creep’
- Prioritise protein at every meal
- Enjoy half a plate of vegies at lunch and dinner
- Cut back on refined carbs and alcohol temporarily
- Add 1,000 to 2,000 steps a day
- Tighten up your sleep routine
Making these small corrections early can prevent a minor fluctuation from turning into a big weight gain.
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How to feel confident in your new body
Confidence doesn’t appear the moment the number on the scale changes.
Your brain takes longer to catch up to the changes your body has already made.
Instead of focusing on appearance alone, pay attention to real signs of health, such as steady energy, strength, stable blood sugar, improved mobility, and your overall mood.
Dress in clothes that make you feel like yourself and celebrate victories that don’t involve the scale.
It’s important to be kind to yourself on days when body image feels difficult – they are completely normal and will pass.
This phase is about reinforcing your new identity and embracing a healthy lifestyle, not chasing an unrealistic ideal of perfection.
When to check in with a dietitian or GP
Get support when you need clarity, not when you’re in crisis.
A dietitian can help if you’re unsure about portions, struggling with hunger cues, noticing confusing weight changes, or needing structure as you transition out of diet mode.
Sometimes your body signals that something deeper needs attention – see your GP if you experience persistent fatigue, ongoing digestive changes or unintentional weight shift, or if you need medication adjustments.
Remember, maintenance is the real milestone.Anyone can diet temporarily. Building a life that supports your health long-term? That’s where the magic really is.
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