How to maintain weight after weight loss: healthy habits that last

Reaching a weight that feels right for you is a big milestone, but what comes afterwards can take some adjustment. You might notice your appetite changing or find yourself thinking differently about food and exercise. From getting enough protein and building balanced meals to staying active and supporting your nutritional needs, there are plenty of ways to make this next phase feel manageable.

Weight maintenance is about shifting from actively losing weight to keeping your weight relatively stable over time. That can feel like a change of gear: you may need to adapt some of the eating and activity habits you followed while losing weight and find a balance that works for everyday life.

Body mass index (BMI) is one way to put weight in context, but it doesn’t tell the whole story. Your waist measurement, body composition, lifestyle and overall health can all matter too, and BMI may need to be interpreted differently depending on factors such as your ethnic background, age and muscle mass.² And maintenance doesn’t mean getting everything right every day. It’s about finding realistic, sustainable habits you can return to – even when life gets busy or your routine changes.

Weight loss is typically achieved by creating a calorie deficit, where you consume fewer calories than your body uses.³ This encourages your body to draw on its stored energy, leading to weight loss over time. But you might find that you feel hungrier as you move into maintenance – and that's common. Your appetite is influenced by several things, including hormones, changes to your eating routine, sleep quality and stress levels.⁴

You might also be wondering, “how many calories do I need in a day?” There’s no single number that works for everyone, as your energy needs depend on factors such as your age, sex, body size and activity levels. As you move into maintenance, the aim is generally to balance the energy you consume with the energy your body uses.

One of the hormones involved in appetite is ghrelin, often called the “hunger hormone”. It's produced in your stomach and signals to your brain that it's time to eat, increasing feelings of hunger.⁵ Learning how to respond to these changes in appetite is an important part of keeping the weight off. Aim for balanced, satisfying meals while avoiding a calorie surplus, where you consume more calories than your body needs.⁶ Getting to know your hunger cues and finding eating habits that work for you can help you maintain your weight loss.

Protein is an essential macronutrient, which means your body needs it in relatively large amounts.⁷ It's particularly important during weight maintenance because it can help preserve lean muscle mass and support appetite regulation.⁸

Research shows that getting enough protein during and after weight loss can help reduce the loss of lean muscle mass.⁹ Protein is also one of the most satiating macronutrients, so it can help you feel fuller for longer.¹⁰ This is partly because it takes longer to digest than carbohydrates and stimulates hormones involved in regulating your appetite.¹⁰

For most healthy adults, the recommended protein requirement is 0.75 g per kilogram of body weight per day.⁷ So, for a 70 kg adult, that's around 52.5 g of protein a day. Eggs on wholegrain toast for breakfast, a chickpea and quinoa salad for lunch, Greek yoghurt as a snack and a vegetable and tofu stir-fry for dinner would provide around 58 g across the day.

Your individual needs can vary depending on factors such as your age, activity level and health goals.⁷ To support your body in making muscle protein, try spreading your protein intake across the day, including a good source at each main meal and protein-rich snacks if needed.¹¹

Strength and flexibility exercises can help preserve muscle strength, support healthy bones and joints, and improve your balance, flexibility and overall mobility after weight loss.¹² Without regular strength-based exercise, muscle mass can gradually decline, which may affect your strength, physical function and long-term health.¹³ Research suggests that maintaining lean muscle mass supports physical performance and may help reduce the risk of conditions such as obesity, type 2 diabetes and age-related muscle loss (sarcopenia).¹⁴

Strength training can form part of a wider active lifestyle as you move into weight maintenance, alongside other types of movement you enjoy. Staying physically active can offer wider health benefits too, so focus on building a routine that feels realistic and sustainable.

What you eat matters too. Pairing strength training with a balanced diet that provides enough protein supports muscle recovery and helps maintain and build lean muscle mass over time.⁹

You don't need to reinvent the way you eat when you move into maintenance. A simple way to build a balanced plate is to include complex carbohydrates, protein, healthy fats and at least one portion of fruit or vegetables at each meal.¹⁵ For example, grilled chicken with brown rice, roasted vegetables and avocado ticks all four boxes. The important thing is finding balanced meals that you enjoy and that work with your everyday routine.

Complex carbohydrates, such as wholegrains, provide a steady source of energy because they're digested more slowly than refined carbohydrates.¹⁶ They’re also naturally rich in fibre and contain B vitamins, including thiamin, riboflavin, niacin, vitamin B6 and biotin, which contribute to normal energy-yielding metabolism.¹⁶

Fibre can help you feel fuller for longer.¹⁷ UK guidance recommends that adults aim for 30 g a day as part of a healthy, balanced diet.¹⁸ Think wholegrains, fruit, vegetables, pulses, nuts and seeds – including a variety can help you reach your daily target. Find more simple ways to add high-fibre foods to your diet.

Protein can help preserve muscle mass and help you feel fuller for longer⁷, while foods such as nuts and seeds, avocado and olive oil can provide unsaturated fats as part of a balanced diet.¹⁹ Fruit and vegetables add more fibre, as well as a wide range of vitamins, minerals and plant compounds (like polyphenols) that support overall health and wellbeing.

A varied, balanced diet should be your main source of vitamins and minerals, but there may be times when it's difficult to get enough of certain nutrients from food alone.²⁰ This can be particularly relevant if you follow a specific diet. For example, people following a vegan diet may find it difficult to meet their vitamin B12 needs through food alone, meaning a vitamin B12 supplement could be beneficial.

The omega-3 fatty acids EPA and DHA support normal heart function, while DHA also supports normal brain function.²¹ You’ll find EPA and DHA in oily fish such as salmon and mackerel.²¹ If these foods don’t feature regularly in your diet, you could consider an omega-3 supplement.

You might also be thinking about collagen supplements. While there are no authorised health claims for collagen itself, vitamin C contributes to normal collagen formation for the normal function of your skin, cartilage and bones.^22,23 You can find vitamin C in everyday foods such as peppers, citrus fruits, strawberries and broccoli.

A multivitamin can be a convenient way to complement your diet with a broad range of vitamins and minerals, although it shouldn't replace a healthy diet. If you're thinking about starting a new supplement, speak to a healthcare professional first, particularly if you have an underlying health condition, are pregnant or breastfeeding, or take prescribed medication.

Keeping the weight off doesn't mean getting everything right every day. Focus on habits that feel realistic for you – whether that's eating balanced meals, getting enough protein, moving regularly or having some lower-calorie snacks on hand for when hunger strikes.

Small changes in your weight are a normal part of life, so aim for consistency rather than perfection. And if you're curious about what else might play a role, read what an expert has to say about foods that may support your metabolism.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.