Skip Nav

How to Keep Off Weight You've Lost

How to Make Sure You Don't Gain Back the Weight You Lose

Photographer: Cera HensleyEditorial and internal use approved. OK for Native and co-branded use.

Most people who lose weight will gain it back, thanks to a combination of a slower metabolism, a change in hormones, and reverting back to the old lifestyle that made them gain weight in the first place.

But even though keeping off the weight you lost is hard, it is possible. Eduardo Grunvald, MD, program director at UC San Diego's Weight Management Program, told POPSUGAR the biggest indicator of weight-loss success: having a supportive environment.

This support system could be from a weight-loss program, dietitian, health educator, or obesity medicine doctor or clinic. It's also important to have a supportive environment at home. If you made an effort to eat healthy and work out regularly but your spouse still keeps junk food in the house and never exercises, you're setting yourself up for failure.

Other ways to make sure you don't gain the weight back include continuously monitoring your food intake through journaling or tracking apps, weighing yourself at home, controlling all your environments (including your home and your office) as much as possible, planning your meals ahead, and limited eating out.

You also may have to exercise even more than you did to lose the weight in the first place. Researchers who assessed the National Weight Control Registry, a database of people who have lost 30 or more pounds and kept it off for at least a year, found that people exercised more during the maintenance phase than they did during weight loss. "It doesn't mean that you have to go to the gym for two hours or you have to run a marathon," Dr. Grunvald said. "It just means that you walk an extra half hour, an extra hour a day just to maintain the weight."

Image Source: POPSUGAR Photography / Cera Hensley
How to Increase Protein in Vegan Meals With Beans
A Trainer Wants You to Stop Feeling Guilty About Rest Days
How Much Fiber Should I Eat a Day to Lose Weight?
What Is Clean Fasting, and How Can It Help With Weight Loss?
Is Tofu Good For Weight Loss?
Lili Reinhart on The Hustlers and Cole Sprouse's Support
What Can I Add to My Smoothie to Lose Weight?
Toddler Won't Nap in the Crib | Dr. Harvey Karp Interview
11 Best Yoga Poses For Computer Users
How Do I Work My Glutes by Walking?
15 Everyday Yoga Poses to Relieve Stress and Soreness
Trainer's Favorite Core Stability Exercises
Latest Fitness
All the Latest From Ryan Reynolds