7 Expert Tips to Prevent Weight Regain After Dieting

Losing weight is hard — but keeping it off? That’s often even harder.

No matter what approach you take — keto, intermittent fasting, calorie counting, or medication — studies show that most people regain some or all of the weight they lost within a few years.

For example:

• People on very low-calorie diets (800–1,200 calories per day) often regain between 26% to 121% of their lost weight within five years.

• Those in structured programs (like WW) regain 30–35% after just one year.

• Even people using medications like Wegovy regain about two-thirds of the weight they lost once they stop.

  
  

So why does this happen?The truth is, losing weight is only half the battle. Once the number on the scale stops dropping, it becomes harder to stay motivated. Old habits try to sneak back in. Hunger hormones rise. Metabolism slows. Life gets in the way.

But there’s good news: weight regain isn’t inevitable. Experts have identified several strategies that can make a real difference — and they’re backed by science.

✅ 1. Be Flexible — Not Perfect

Weight management is a long-term journey, not a sprint. Don’t expect yourself to stick to healthy habits 100% of the time.

If you slip up — and you will — just get back on track the next day. For example, after a weekend of indulgence, add in a couple of brisk walks during the week.

This mindset prevents the all-or-nothing thinking that leads many people to give up entirely after a small setback.

🧠 2. Plan for Disruptions

Life happens: birthdays, holidays, weddings, barbecues. Instead of trying to avoid these events, plan for them.

A few ideas:

• Drop a few pounds beforehand to buffer against potential gain.

• Bring a healthy option (like veggie skewers) to social gatherings.

• Focus on enjoying the occasion, not just the food.

  
  

🎉 3. Celebrate Your Progress

Your weight will naturally fluctuate — and that’s okay.

Be proud of what you’ve achieved, even if you’re not at your “goal weight.” Research shows that people who focus on their habits (like staying active or eating more veggies) are more likely to maintain their progress than those who fixate solely on the scale.

🔁 4. Turn Habits Into Lifestyle

Habits beat motivation every time.

Once your healthy behaviors become routine — like walking after dinner or choosing stairs over the elevator — it’s easier to stick with them, even when life gets busy.

New habits can also keep things fresh, helping you avoid the boredom that sometimes creeps in after weight loss.

🏃 5. Stay Active (Find What You Love)

Exercise is one of the most important factors in keeping weight off.

The key? Find something you enjoy — walking, dancing, cycling, swimming. Research suggests aiming for at least 250 minutes of activity per week to maintain weight loss.

That’s about 35 minutes a day. Totally doable!

⚖️ 6. Weigh Yourself Regularly

Weight naturally fluctuates — sometimes by 1–2kg in a week. Regular weigh-ins can help you notice trends before small gains turn into big ones.

Try this:

• Track your average weight each week.

• Set a personal “weight range” so you know when it’s time to adjust your habits.

  
  

🥣 7. Prioritize Breakfast and Fiber

While the jury’s still out on whether breakfast itself prevents weight gain, nearly 97% of people who kept weight off long-term say they eat it daily.

Also, high-fiber foods — like vegetables, oats, whole grains, and legumes — help you feel full longer, making it easier to manage your appetite.

Final Thoughts

Maintaining weight loss is tough — but absolutely possible.

Even if you regain a little, holding onto some of your progress is still a huge win for your long-term health. Be kind to yourself, stay consistent, and focus on building habits you can actually live with.

Based on findings originally published by researchers Henrietta Graham and Claire Madigan in The Conversation. Adapted and re-written by Slim Center.