The habits that help people maintain weight loss long term

Weight loss maintenance comes with its own challenges. The question often shifts from "How do I lose weight?" to "How do I keep this going in a way that feels realistic?"

One thing we hear time and again from the myBMI community is that finding habits that fit into real life is what makes maintenance truly sustainable. In this guide, we'll let you in on some of the habits that can support long-term weight maintenance, alongside insights and experiences from members of the myBMI community who are sharing what sustainable maintenance looks like in everyday life.

Key points

• Long-term weight maintenance is built on consistent habits, not perfection.
• Prioritising protein, movement, strength training, and planning ahead can help you stay on track.
• Small, sustainable routines are often more effective than strict rules or drastic changes.

Making movement part of everyday life

Staying active during maintenance doesn't have to mean relying on structured workouts. Building movement into your everyday routine can make regular activity easier to sustain.

That might mean going for a daily walk, taking the stairs, walking shorter journeys instead of driving, cycling for leisure, or finding opportunities to move during the working day. Choose activities that suit your lifestyle and that you can realistically keep doing over time.

Liza, one of our patients and a member of the myBMI community, has lost 4.2 stone over 27 weeks on Mounjaro. Movement has been a key factor throughout her weight loss journey and beyond. She’s been keeping it sustainable, taking it one step at a time. She told us:

“I’ve added in more movement, like walking regularly, using a vibration plate, and some dumbbell workouts. I’m slowly building up my exercise routine and making it something sustainable for me.” - Liza, myBMI patient

Prioritising strength training

Your muscle mass plays a key role in keeping weight off, because muscle requires more energy to preserve. So, alongside everyday movement, try to include some muscle-strengthening activity in your routine at least two days each week.

Strength training doesn't have to mean spending hours in the gym. Depending on your ability and experience, you might use resistance bands, weights, gym equipment, or exercises that use your own body weight. Finding an approach you enjoy and that fits into your life is more important than making your routine overly complicated.

Increasing daily protein and fibre

What you eat during maintenance matters, but you don't need to build every meal around a complicated set of rules. Aim for a varied, balanced diet that includes sources of protein and fibre throughout the day. This way of eating has helped Mel lose 2.6 stone in five months while on Mounjaro:

“I prioritise protein intake with every meal and snack, which I never really gave much thought to. I even make myself healthy snacks to avoid temptation.” - Mel, myBMI patient

The NHS recommends including protein foods as part of a healthy diet, alongside plenty of fruit and vegetables and wholegrain foods. Sources of protein include lean meat, fish, eggs, beans, and pulses, while fruit, vegetables, pulses, and wholegrains can help you include more fibre in your diet.

If you're finding changes in your appetite difficult to manage during maintenance, your clinician can help you review your treatment and discuss your options.

Planning your meals for the week ahead

A little preparation can go a long way, making it easier to stick with the healthy eating habits you've established, particularly during busy weeks. Meal prepping can help in this case. It doesn't always need to mean preparing an entire week's food at once. You could rotate a few meals you genuinely enjoy, prepare lunches for the next couple of days, or keep some ready-to-eat snacks available. If protein and fibre are priorities for you, planning ahead can also help you include them regularly.

Some weeks will be easier to plan than others. Aim for an approach that fits around your life rather than another routine you have to follow perfectly. Our meal prep ideas for maintenance can help you get started.

Eating at home more often (but not all the time!)

Eating at home can give you more control over what goes into your meals and how much you serve yourself. The NHS recommends cooking with fresh ingredients where possible and limiting takeaway and processed foods as part of a healthy, balanced diet.

But maintenance shouldn't mean avoiding restaurants, celebrations, holidays, or meals with friends and family. Eating out can still be part of your life, and you don't need to make every meal fit your usual routine perfectly. Aim for an approach that feels sustainable: build healthy habits around the meals you eat regularly while allowing flexibility for the occasions that matter to you. This approach has helped Siobhan lose 4.8 stone over one year without ever feeling like she was missing anything:

“I now eat until I’m full, concentrating on protein-rich foods. I don’t deprive myself but don’t feel I have to finish everything on my plate or feel I need to order 3 courses, for example, when out having dinner.” - Siobhan, myBMI patient

Looking after your mental wellbeing

Stress can make it harder to stick to your usual routines, particularly during busy or difficult periods. Looking after your wider wellbeing can therefore be an important part of maintaining the habits you've built.

There isn't one right way to manage stress. You might find it helpful to prioritise sleep, spend time outdoors, go for a walk, practise mindfulness, write down how you're feeling, or make time for hobbies and activities you enjoy. The NHS offers practical advice for looking after your mental wellbeing, including staying active, getting enough sleep, and making time for things you enjoy.

A quick reality check about maintenance

Maintaining your weight doesn't mean expecting the number on the scales to stay exactly the same every day. What matters more is what happens over time.

NHS Inform recommends weighing yourself regularly and keeping a record during maintenance. Looking at the overall pattern can help you avoid placing too much importance on an individual weigh-in and recognise when your weight is consistently moving upwards.

If you do notice a consistent upward trend, treat it as useful information rather than a failure. Our guide to how to get back on track after regaining weight can help you review what's changed and decide which small adjustments to make.

Building the habits you can rely on

Long-term weight maintenance doesn't depend on one perfect routine. It's about building habits around eating, movement, planning, and wellbeing that you can realistically continue as your life changes.

You don't need to change everything at once. Start with the habits that work best for you, stay flexible as life changes, and remember that maintenance is a skill that develops over time.

If weight loss medication has been part of your journey, ongoing clinical support can help you navigate the next stage with confidence. At myBMI, we're here to support you every step of the way.

FAQs

What are the most important habits for maintaining weight loss?

The habits that support long-term maintenance are often the simplest: staying active, eating a balanced diet with plenty of protein and fibre, planning ahead where possible, and looking after your overall wellbeing. Consistency tends to matter more than perfection.

Is strength training important for weight maintenance?

Yes. Strength training helps preserve muscle mass, which plays an important role in overall health and energy use. Aim to include muscle-strengthening activities at least twice a week, alongside regular daily movement.

Why are protein and fibre important during maintenance?

Protein and fibre can help keep you feeling fuller for longer and make it easier to maintain healthy eating habits. Including sources of both throughout the day can support a balanced, satisfying diet.

How can I stay motivated during weight maintenance?

Many people find it helpful to focus on habits and wellbeing rather than chasing a specific number on the scales. Celebrating non-scale victories, staying active, and reminding yourself how far you've come can help maintain motivation over the long term.

Do I need to meal prep to maintain weight loss?

Not necessarily. Meal planning can be helpful, especially during busy weeks, but it doesn't have to be complicated. Even simple habits, such as planning a few meals ahead or keeping healthy snacks on hand, can make maintenance easier.

Can weight loss medication help with long-term maintenance?

If weight loss medication has been part of your journey, ongoing clinical support can help you decide what approach is right for you during maintenance. Your clinician can review your treatment and discuss the options available based on your individual needs.

Sources

• How do I maintain my weight loss? (2026) NHS Inform. [Accessed 31 August 2026]
• Eating a balanced diet (2026) NHS. [Accessed 31 August 2026]
• The Eatwell Guide (2022) NHS. [Accessed 31 August 2026]
• Every Mind Matters: Mental wellbeing tips (date unknown) NHS. [Accessed 31 August 2026]