Losing Weight VS Maintaining Weight can be a challenge, so if you trimmed off a couple of pounds in 2025, without medication, here is why this is so different.
Anyone who has ever been on a ‘diet’ knows that losing weight is hard, but maintaining weight loss is harder. For some now it’s a matter of beginning and staying on medication and that is truly a different topic than self directed weight loss.
Here’s why keeping weight off is often more difficult than losing it—and how you can improve your chances of long-term success.
Why Weight Loss Is Easier (Short-Term)
- Most weight loss plans are short-term, typically lasting 4–6 months.
- Being in a negative energy balance (burning more calories than consumed) is the key to initial weight loss.
- Maintaining weight loss is more about a stable energy balance. But one that means eating fewer calories than what you were used to.
- Short-term diets provide quick, tangible rewards, such as pounds lost or smaller clothing sizes.
Why Weight Maintenance Is Harder (Long-Term)
- Maintenance requires flexibility: matching your food intake to fluctuating energy needs.
- Long-term “success” is harder to measure, making it feel less rewarding.
- Old adage is the ‘faster lost’ is the ‘fasted gained’ pound. New research doesn’t really support that. Relatively slow and relatively quick losses still are BOTH hard to keep off. It’s more about holding on to lean body mass, primarily your muscle, that makes keeping it off a bit easier.
- Many dieters reduce physical activity while dieting due to low energy intake. But increased physical activity is critical for maintenance—calorie restriction stops, and the exercise piece begins!
Research on Weight Regain
- Diets impact weight regain differently. We can’t really store carbs the way we can protein and fats:
- 65% fat / 15% protein / 20% carbs: fastest weight regain
- 55% fat / 25% protein / 20% carbs: slowest weight regain
Evidence-Based Habits That Help Keep Weight Off
Research, including from the National Weight Control Registry, shows the following behaviors are linked with long-term success:
✅ Eating breakfast daily – 78% of successful maintainers do this
✅ High levels of volitional physical activity – Aim for ~1 hour/day
✅ Reduced fat intake – Keep fat to ~24% of daily calories
✅ Self-monitoring – Track food, activity, and weight at least once per week
✅ Use of low/no-calorie sweeteners – While not ideal nutritionally, they helped many maintainers sustain weight loss
✅ Limiting screen time – 62% watched <10 hours of TV/week
Final Thoughts
Weight maintenance is a lifelong effort. Focus on building sustainable habits, increasing daily movement, keeping hormonal health and staying engaged with your health metrics.
📞 For expert guidance and support, contact Women’s Health Practice at 217-356-3736 or visit www.womenshealthpractice.com.
