Since most dieters regain the pounds they worked hard to lose, here is research on how to maintain weight after losing a little—or a lot.
Since most dieters regain the pounds they worked hard to lose, here is research on how to maintain weight after losing a little—or a lot.How many times have you lost 5, 10, 15 or more pounds, only to see all or most of it return? For more than 90% of dieters, regaining weight is the common and frustrating outcome. A recent study helps explain why many people can lose weight but struggle to keep it off.
Christopher Sciamanna, M.D., an internist and obesity researcher at Penn State University’s Milton S. Hershey Medical Center who lost 30 pounds himself, reported in the American Journal of Preventive Medicine the behaviors linked to successful weight loss and long-term maintenance.
According to the study, the following behaviors are most strongly associated with initial weight loss:
• Participating in a structured weight-loss program
• Actively seeking information about weight loss, nutrition, or exercise
• Choosing healthy snacks such as fruits and vegetables instead of candy, baked goods, or soda
• Limiting added sugars
• Planning meals and snacks ahead of time
• Avoiding skipped meals, especially breakfast
• Including a variety of different types of exercise
• Finding physical activities you genuinely enjoy
• Focusing on how much better you’ll feel when you reach and maintain a healthier weight
The study also identified specific practices that distinguish people who not only lose weight but keep it off. These five strategies are strongly linked to preventing weight regain:
• Eating low-fat sources of protein, such as lean meats, fish, and poultry
• Exercising most days of the week
• Rewarding yourself for sticking to your diet or exercise plan in healthy ways
• Regularly reminding yourself why weight control is important to you
• Weighing yourself daily or at least several times per week*
Other research on successful weight maintainers supports daily self-weighing and prompt adjustments to diet or activity when the scale starts to rise. While stepping on the scale every day can feel discouraging, it’s an effective way to catch small gains early and address them before they become larger setbacks.
Together, these findings emphasize a combination of structured support, frequent self-monitoring, consistent activity, mindful food choices, and ongoing motivation as keys to sustaining weight loss. Building habits that suit your lifestyle—enjoyable exercise, planned meals, sensible snacks, and routine weighing—can make long-term success far more achievable.