Maintain Your Weight Loss With 6 Simple Tips

Have you hit your weight loss goal? Or maybe you’re close, or just starting to explore the journey ahead? No matter where you are, reaching your goal is a huge achievement and absolutely worth celebrating! But here’s the truth—maintaining weight loss can be just as challenging as losing it. Whether you’ve faced setbacks with regaining weight or you’re new to weight loss and wondering what’s next, these six simple strategies will help you stay on track for the long haul.

1. Stay Consistent With Nutrition & calories

Keeping the weight off means continuing your healthy habits — not starting over every day. The 85/15 rule is a fantastic way to maintain balance: aim for 85% of your meals to be packed with wholesome proteins, complex carbs, vibrant veggies, fruits, and healthy fats, leaving room for 15% “treat” meals. This approach allows flexibility without guilt. For example, if you eat 21 meals a week, three of those can be your favorite indulgences, guilt-free.

In addition, managing calories can be really helpful in maintenance. One strategy is to very gradually increase your calories per day by 100 until you get to a point where your weight is maintained, you’re not gaining or losing (except for scale fluctuations) and you feel good. It’s easy to manage your intake and your weight - that’s the sweet spot.

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2. Keep Moving With Regular Workouts

Exercise isn’t just for losing weight — it’s critical for maintaining your progress and overall health. Staying active helps regulate metabolism, preserve muscle mass, boost mood, and improve posture and flexibility.

Whether it’s daily walks, gym sessions, virtual classes, or strength training, find what you enjoy and make it a consistent part of your lifestyle. Remember, consistency beats intensity—regular movement matters more than occasional intense workouts.

3. Explore Healthy, Delicious Recipes

Eating healthy shouldn’t be boring! Explore ways to “healthify” your favorite meals by swapping ingredients for nutrient-rich, lower-calorie alternatives. Websites like SkinnyTaste or your favorite nutrition blogs offer recipes that fit all kinds of diets — gluten-free, vegan, paleo, and more. Finding meals you love makes sticking to your plan enjoyable and sustainable.

4. Track Your Progress Regularly

Tracking isn’t just for losing weight—it’s a powerful tool for maintenance. Keep tabs on your weight, measurements, energy levels, strength gains, mood, and how your clothes fit. Weekly or bi-weekly check-ins create accountability and help you catch small changes before they become setbacks. If you notice unwanted weight loss or fatigue, consider slightly increasing your calories or adjusting your workout routine.

5. Build a Support System

Weight maintenance can be tough going solo. Surround yourself with support by partnering with a workout buddy, joining fitness groups, or connecting with people who share your health goals. Accountability and encouragement make the journey easier and more enjoyable.

6. Identify and Prepare for Your Triggers

Stress, travel, busy schedules, or social events can all throw you off course. Knowing your personal triggers helps you plan ahead—prep healthy meals, keep nutritious snacks handy, and have flexible workout options ready. Planning ensures you’re less likely to fall back into old habits when life gets hectic.

bonus tips for Long-Term Success

Stay Accountable: Regular self-reflection and journaling keep your focus sharp.
Set New Goals: Keep motivation alive by setting fresh fitness or wellness goals.
Be Flexible: Life changes — and so can your routine. Adapt your strategies as needed to fit your lifestyle.

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