Anyone can lose weight. Even if it’s just a pound or two, we’ve all cut calories, hit the treadmill, and seen the scale dip.
What we struggle with, over and over, is keeping that weight off.
That’s when things start to feel impossible. We see progress, but it’s temporary.
Regaining lost weight is such a common issue that I’d bet you’ve experienced it personally!
In fact, studies have found that people who follow very low-calorie diets (1200 or fewer calories per day) regain between 26% and 121% of their lost weight! That means not only gaining it all back, but sometimes ending up with more weight than when you started.
What’s the problem? And is there a solution?
Today, we’ll answer both questions!
Why Can’t We Maintain Weight Loss?
Here’s why we regain the weight we lose:
- Weight maintenance is less rewarding than weight loss.
Let’s be real—there’s something deeply satisfying about seeing the number on the scale go down. It feels like winning. But once you hit your goal, that excitement fades. There’s no more “high” from progress. And when motivation dips, old habits creep back in. - The strategies we use to lose weight aren’t sustainable.
Too often, we go “all in” with restrictive diets and punishing workouts that don’t fit our real lives. We can only white-knuckle it for so long before burnout hits. Long-term weight loss depends on realistic, flexible routines that actually work when life gets messy—hello, weeknight chaos, vacations, girls’ nights, and stress-eating at the kitchen counter. - “Bad” weight loss strategies sabotage your body.
When you eat too little or over-exercise, your body fights back. Your metabolism slows down, and your hunger hormones surge. It’s biology’s way of protecting you from starvation—but in today’s world, it just makes weight maintenance feel like an uphill battle. You’re hungrier, you burn fewer calories, and your body becomes more efficient at storing fat.
That’s not a character flaw. That’s physiology.
But here’s the good news…
Crucial Steps You Can Take to Keep the Weight Off
If you’re tired of losing the same 10, 20, or 50 pounds over and over, it’s time to change your approach, not just your effort.
Here’s what actually works:
1. Protect your metabolism as you lose weight.
Metabolic slowdown doesn’t have to be inevitable. By avoiding extreme calorie deficits and keeping your protein intake high, you can preserve muscle mass (which keeps your metabolism humming). Add in strength training, and you’re giving your body the tools to burn more calories even at rest.
Do this:
- Keep your calorie deficit as small as possible. You can find your perfect calorie and macro goals for weight loss here.
- Hit your protein goals every day. Don’t budge on this one goal! Hitting your protein goals doesn’t have to be hard or time-consuming. Check out these no-cook high-protein foods.
- Make strength training (like the strength workouts found here) the bread and butter of your workout schedule. Think of cardio as supplemental.
2. Stop chasing perfection—aim for progress.
You don’t need to be “on plan” 100% of the time to get results. The key is building habits that are flexible and repeatable. Think: mostly home-cooked meals, moderate movement, and knowing how to bounce back after a big night out—without guilt or starting over.
Do this:
- Adopt the 80/20 Rule—here’s a quick guide on how to shift your mindset.
- Pick 1-2 goals you want to prioritize (like hitting your protein goals and getting 7-9 hours of sleep). On busy days, put your effort toward those top goals.
- Don’t crack down on yourself to “make up” for going off-plan. Take these healthy steps to get back on track.
3. Create an environment that supports your goals.
Long-term weight loss isn’t just about willpower. It’s about your surroundings. Stock your kitchen with foods you enjoy that also support your goals. Find social circles or online communities that cheer you on. And most importantly—don’t do this alone. Accountability makes a huge difference.
Do this:
- For busy days or sudden hunger pains, stock your cabinets with these quick, no-cook, macro-friendly foods.
- Hang a picture of yourself from when you felt healthiest (not skinniest!). Maybe it’s you at the end of a hike or wrestling in the yard with the grandkids. Pick an image that reminds you why you’re making a change to your lifestyle, and why it’s all so worth it!
- Join a supportive and knowledgeable support group. The kryptonite to weight loss is solitude. People are more likely to lose weight and keep it off if they are part of a support system! Ideally, your support group will include people losing weight alongside you (peers) as well as people who have the knowledge and resources you need (coaches).
4. Have a post-weight-loss plan.
This is where so many weight loss plans go wrong. Once the weight is off, then what? If you don’t have a maintenance plan in place, it’s way too easy to slip into old patterns. The reality is that maintenance is a skill, just like weight loss. And it’s one that you can learn, practice, and master.
- Before you commit to a new weight loss goal, ask yourself how long you can realistically keep it up. If you can’t see yourself doing it long-term, it’s probably not going to help you lose the weight for good.
- Find a support group or weight loss program that emphasizes weight loss maintenance. If the program’s main claim is about quick weight loss, it probably won’t set you up for long-term success.
- Consider ongoing support. Some of us do really well when we have an accountability system. Joining an ongoing support group with a trained coach can be the difference between regaining the lost weight and saying goodbye to those pounds forever.
Weight Loss That Sticks—Without Losing Your Sanity
At LEAN, we don’t just focus on weight loss—we focus on sustainable, real-life results.
That means we teach you how to:
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- Lose weight without wrecking your metabolism
- Navigate holidays, vacations, stress, and social events
- Cook macro-friendly meals for a family (even with picky eaters!)
- Identify what really matters for progress—and what you can let go
- Stay motivated after the scale hits your goal number
You won’t find cookie-cutter plans here. What you’ll get is daily support, real feedback, and an approach that fits into your actual life—not a fantasy version of it.
Because, let’s face it—if your weight loss plan only works when life is perfect, it’s not going to work for long.
Finished LEAN? Ready to Keep the Weight Off?
If you’ve lost weight before but couldn’t keep it off—or you’re afraid that’ll happen again—you’re not alone.
The cycle stops when you stop chasing quick fixes and start building a life that supports the healthiest version of you.
And that’s exactly what we’re focusing on in next month’s LEAN Monthly Membership: Weight Loss Maintenance.
We’re diving deep into the strategies, tools, and mindset shifts that help you not just lose the weight—but keep it off for good.
Whether you’ve just hit your goal in LEAN or you’re still on the journey, this month’s content will help you bridge the gap between progress and long-term success.
Join us today and get the plan, support, and tools you need to make your results stick.
No more “starting over.” No more extremes. Just real, sustainable change—designed for your real life.
Say goodbye to the backslide. You’re ready for the after-after.
Let’s do it together. Join the LEAN Monthly Membership now!
