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8 Tips for Keeping the Weight Off for Good

A woman is standing in front of a mirror admiring her weight loss success while looking at her jeans.
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Are you tired of losing weight only to gain it all back in a matter of weeks or months? You’re not alone. Many struggle with maintaining weight loss, but it doesn’t have to be this way. In this article, we’ll explore 8 tips for keeping the weight off for good. By incorporating these habits into your daily routine, you can achieve a healthier lifestyle that lasts. Say goodbye to yo-yo dieting and embrace a sustainable approach to weight management – a weight off for good!

Set realistic goals

To keep the weight off for good, setting realistic and achievable goals that consider your circumstances and lifestyle is essential. Start by setting a specific target weight or body fat percentage and establishing a reasonable timeframe. Break down your overall goal into smaller milestones to make it more manageable and provide a sense of accomplishment. For instance, if you want to lose 20 pounds in four months, set smaller monthly goals of losing 5 pounds. It’s crucial to re-evaluate your goals periodically, adjusting them as needed to account for changes in your life and to ensure they remain achievable and motivating.

Make sustainable dietary changes

When making sustainable dietary changes, focus on creating a healthy relationship with food and understanding the importance of proper nutrition. Educate yourself about macronutrients (protein, carbohydrates, and fat) and micronutrients (vitamins and minerals) to better understand their roles in your diet. Emphasize whole, minimally processed foods, and avoid empty-calorie foods that lack nutritional value. Learn to practice mindful eating by paying attention to your hunger and satiety cues and savoring each bite. By making informed choices about what and how you eat, you can create a more sustainable and enjoyable eating pattern that supports long-term weight maintenance.

Exercise regularly

Incorporating cardiovascular (aerobic) and resistance (strength) training into your exercise routine is essential for overall health and weight maintenance. Cardiovascular exercises, such as running, cycling, or swimming, improve heart health and burn calories, while resistance exercises, like weightlifting or bodyweight, help build and maintain muscle mass. Additionally, consider incorporating flexibility and balance exercises, such as yoga or Pilates, to improve overall fitness and prevent injuries. Establish a consistent exercise routine, aiming for activities targeting different muscle groups and providing varying intensity levels. This will help prevent boredom and ensure you continue to challenge your body and make progress.

Develop a support network

Building a strong support network is crucial for maintaining weight loss and staying motivated throughout your journey. Start by sharing your goals and progress with close friends and family, asking for their support and understanding. Seek out people with similar goals in person or online through social media groups or forums. Connecting with like-minded individuals can provide encouragement, accountability, and valuable insights from those who have faced similar challenges. Consider working with a registered dietitian, nutritionist, or personal trainer for expert guidance tailored to your needs. By surrounding yourself with a supportive network, you’ll be better equipped to navigate the ups and downs of weight maintenance and stay committed to your goals.

young slim female pulling big jeans showing result weight loss blog

Monitor your progress

It’s essential to regularly monitor your progress to stay on track and make adjustments as needed. In addition to weighing yourself weekly, take measurements of your waist, hips, and other key areas to track changes in your body composition. Document your daily meals, snacks, workouts, and mood and energy levels using a food and exercise journal. You can use a physical notebook or a mobile app to keep track of this information. Regularly reviewing your journal will help you identify patterns, trends, and potential areas for improvement in your diet and exercise routine. Remember that progress isn’t always measured by the number on the scale; consider improvements in your fitness level, body composition, energy levels, mood, and overall health as indicators of success.

Manage stress

Effectively managing stress is crucial for maintaining a healthy weight, as stress can trigger emotional eating, poor food choices, and decreased physical activity. Identify the primary sources of stress in your life and work towards addressing them through problem-solving, effective communication, or seeking professional help. Develop a toolbox of healthy coping mechanisms, such as mindfulness meditation, deep breathing exercises, progressive muscle relaxation, or engaging in hobbies you enjoy. Regular physical activity can also help reduce stress and improve your overall well-being. You’ll be better equipped to maintain a healthy weight and make lasting lifestyle changes by proactively addressing stress.

Prioritize sleep

Good sleep hygiene is essential for weight maintenance, as adequate rest allows your body to recover from daily activities, regulates appetite-controlling hormones, and supports overall health. Create a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends. Establish a relaxing bedtime routine that may include activities such as reading, gentle stretching, or listening to calming music. Make your sleep environment conducive to restful slumber by keeping the room dark, cool, and quiet and investing in a comfortable mattress and pillows. Limit exposure to screens and electronic devices the hour before bedtime, as the blue light emitted can interfere with your body’s natural sleep-wake cycle.

Be patient and persistent

Achieving and maintaining a healthy weight is a lifelong journey that requires patience, persistence, and a commitment to making positive lifestyle changes. It’s natural to experience setbacks and obstacles along the way, but staying focused on your goals and pushing forward is essential. Embrace a growth mindset, viewing setbacks as opportunities to learn and grow rather than failures. Continuously evaluate your progress and adjust your diet and exercise routine, ensuring your approach remains sustainable and enjoyable. By staying patient and persistent, you can overcome challenges and continue to make progress toward your goals, ultimately keeping the weight off for good.


Achieving and maintaining a healthy weight is a long-term commitment, but with these 8 tips, you’ll be well on your way to keeping the weight off for good. Remember, the key to success lies in setting realistic goals, making sustainable dietary changes, exercising regularly, developing a support network, monitoring your progress, managing stress, prioritizing sleep, and staying patient and persistent. By incorporating these habits into your daily routine, you can transform your lifestyle and enjoy a healthier, happier you – weight off for good!


  1. How long should it take to see results when trying to keep the weight off for good?

    While individual results may vary, aiming for a gradual weight loss of 1-2 pounds per week is generally recommended. This allows your body time to adjust and makes developing lasting, healthy habits easier.

  2. What is the best type of exercise for weight maintenance?

    A combination of aerobic exercises, such as brisk walking or swimming, and strength training exercises, like weight lifting or bodyweight exercises, is ideal for maintaining a healthy weight. Find activities you enjoy and make them a regular part of your routine.

  3. Can I enjoy occasional treats and still keep the weight off?

    Yes, moderation is key when it comes to enjoying your favorite treats. As long as you maintain an overall healthy eating pattern and balance your indulgences with nutritious, whole foods, you can still enjoy the occasional treat while keeping the weight off for good.

  4. How do I know if my goals are realistic?

    Realistic goals should be specific, measurable, achievable, relevant, and time-bound (SMART). Instead of setting vague goals like “lose weight,” try setting more specific goals, such as “lose 10 pounds in 3 months by exercising 4 times per week and reducing my daily calorie intake by 500 calories.”


  1. Centers for Disease Control and Prevention – Losing Weight
Editor’s note: The content on Base Strength is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Please also see our disclaimers.

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