You’ve reached your goal weight—now what?
Losing weight is a major achievement, but keeping it off? That’s a whole different ballgame.
If you’ve ever lost weight only to gain it back, you’re not alone. Research shows up to 80% of people regain lost weight within 5 years. Why does this happen? And more importantly, what can you do to maintain your results?
The truth is, keeping weight off takes constant effort. Your body tries hard to go back to its old weight. Understanding the biological mechanisms at play—and how to work with them—can help you sustain your success.*
Why Is Maintaining Weight Loss So Difficult?
1. Your Body Has a “Set Point”
Your body is programmed to maintain a certain weight, known as your set point. It’s regulated by hormones, metabolism, and brain signals.
When you lose weight, your body tries to fight back. It slows down how fast it burns calories. It also makes you feel hungrier by boosting hunger hormones like ghrelin. At the same time, it lowers hormones that help you feel full, like leptin.
This makes it feel like gaining weight is almost inevitable. But, studies show you can lower your set point over time by sticking to healthy habits.
2. Fat Cells Remember Their Obese State
Recent research suggests fat cells have an epigenetic memory of obesity. This means even after weight loss, they retain traits that make regaining fat easier. This “memory” influences metabolism, hunger, and fat storage, increasing the risk of regaining weight.
3. Your Metabolism Slows Down
When you lose weight, your body may become more efficient at conserving energy. This metabolic adaptation means you have a greater increase in appetite following weight loss, making it easier to regain weight unless you adjust your calorie intake and activity levels accordingly.
4. Hormonal Changes Work Against You
Losing weight triggers changes in appetite-regulating hormones, making you feel hungrier while reducing satiety signals. Losing weight can lower thyroid hormone levels. This slows down metabolism and makes it harder to keep your target weight.
5. Psychological and Environmental Factors
- Brain reward system: Weight loss doesn’t erase cravings. The brain’s reward pathways remain highly sensitive to high-calorie foods, making it easier to fall back into old habits.
- Food environment: Processed foods, large portions, and easy access to high-calorie meals make maintaining weight more challenging.
- Behavioral fatigue: The mental effort required to sustain healthy habits can wear people down over time.
How to Maintain Weight: 10 Essential Strategies
1. Continue Using the MindBody GLP-1 System™
The MindBody GLP-1 System supports weight maintenance by naturally increasing GLP-1, a hormone that helps you feel full and controls hunger. Continued use of the full recommended dose every day will keep food noise and cravings at bay. And by helping to balance ghrelin and leptin levels, it can help counteract the hormonal shifts that promote weight regain.*Ω‡
Activating GLP-1 also provides lasting benefits that can positively affect your health and well-being for years to come.*
2. Know Your Calorie Needs
After weight loss, your daily caloric needs decrease. Use an online calculator to estimate how many calories you should eat to maintain your weight. Pay attention to your hunger cues and stay mindful while eating.
3. Prioritize Protein
Protein [can we create an anchor link to the Protein section of the healthy eating guide?] helps preserve muscle mass, which supports metabolism. Aim for 0.6–1.0 grams of protein per pound of body weight daily.
4. Stick to a Consistent Eating Pattern
Avoid drastic calorie fluctuations. People who maintain weight loss tend to eat similar meals each day, even on weekends and holidays.
5. Keep an Eye on Portion Sizes
Measure portions, keep an eye out for calorie-dense foods, and be mindful of snacking. You don’t have to eliminate indulgences—just enjoy them in moderation.
6. Stay Active Daily
Regular exercise is crucial for keeping weight off. Aim for:
- 150–300 minutes of moderate exercise per week (e.g., brisk walking, cycling)
- Strength training at least twice a week to preserve lean muscle
7. Check In with Yourself Regularly
Keep tracking food intake, planning meals, and meeting with your health care provider for progress checks. If it’s healthy for your mindset, weigh yourself at home occasionally. This will help catch small weight gains early, so you can adjust before they become a bigger issue.
8. Manage Stress and Sleep
High stress = more cortisol, which promotes fat storage. Poor sleep disrupts hormones, increasing hunger and cravings. Prioritize 7–9 hours of quality sleep per night and practice stress management techniques like meditation or deep breathing.
9. Build a Strong Support System
Surround yourself with people who support your healthy lifestyle. Whether it’s family, friends, or a support group, accountability improves long-term success. Think about working with a professional. They can help you build mental and emotional resilience to manage daily temptations better.
10. Prepare for Setbacks
Weight fluctuations are normal. Instead of feeling discouraged, view setbacks as learning experiences. Identify what led to the gain and adjust your habits accordingly. And remember to reflect on all you have gained—better health or more confidence—to stay motivated to maintain.
The Bottom Line: Long-Term Success Requires Long-Term Commitment
Maintaining weight loss isn’t about willpower—it’s about understanding your body’s biology and working with it. With the right strategies—especially using the MindBody GLP-1 System and sticking to an Activated Lifestyle —you can sustain your results for life.*‡
The key? Consistency. Small, daily habits add up to long-term success. Keep going, stay informed, and remember: you’ve already done the hardest part. Now it’s about maintaining what you’ve worked so hard to achieve.
‡Results may vary. Typical weight loss using this product in a 12-week weight management program is 1–2 pounds per week. This product should be used in conjunction with a healthy diet and regular exercise. Consult with a healthcare provider before starting any weight loss program.
