· Max Lowery · Documentation · 26 min read
How to Maintain Weight Loss After Dieting: The Ultimate Guide for Sustainable Results
Losing weight is hard—keeping it off is harder. This blog reveals why most people regain weight after dieting and how to stop the cycle for good. Learn how emotional eating, habits, environment, and identity all impact long-term weight loss. Real strategies. No restriction.
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Struggling to keep the weight off after dieting? Learn the proven steps to maintain weight loss for life. Overcome emotional eating, reset your mindset, and enjoy lasting fat loss without yo-yo dieting.
For many women, weight loss isn’t the most challenging part; it’s maintaining it. Most diets promise quick results but rarely deliver sustainable, enjoyable changes. If you’re tired of the endless dieting cycle and ready to finally maintain your weight loss for good, this guide is for you.
In this comprehensive guide, I’ll share the exact steps I teach my clients to ensure fat loss forever, not just temporary results. Let’s dive in.
Why Maintaining Weight Loss is Harder Than Losing It
Let’s face it, losing weight and keeping it off are two entirely different battles. Most diets and weight loss programs focus on quick fixes and temporary results, leaving you stuck in the endless cycle of gaining and losing weight. But if you’ve ever reached your “goal weight” only to watch it slowly creep back on, you know firsthand that losing weight is only half the battle.
Here’s what I’ve noticed after years of coaching: most of my clients, and probably you reading this, are already experts in weight loss. You’ve read every book, tried every diet, and followed every influencer who promises the secret to a “new you.” You already know how to create a calorie deficit, how to eat “clean,” and how to track every morsel you put in your mouth. You’ve been there and done that.
But this isn’t just about losing weight, it’s about losing and keeping it off. And let me be crystal clear: there’s a MASSIVE difference in tactics between the two. What works to shed pounds in the short term is not the same as what it takes to maintain those results for life.
Most people only focus on the first part, cutting calories, exercising more, and relying on short-term willpower. But they completely overlook the second part, ensuring the weight doesn’t come back when life inevitably throws challenges your way.
That’s why in the first half of this article, I will break down what it really takes to lose weight in a way that’s sustainable, enjoyable, and doesn’t leave you feeling deprived or exhausted. You’ll learn why restrictive diets fail and how to create habits that naturally support a healthy weight without feeling like you’re constantly fighting an uphill battle.
Then, in the second half of this article, we’ll shift gears and dive into the deeper work—how to maintain that weight loss for life. Because maintaining weight loss is about so much more than food and exercise. It’s about your mindset, your identity, your environment, and the daily choices you make long after the diet ends.
This isn’t just another diet plan. It’s a roadmap for transforming how you think, eat, and live—so you can finally break free from the diet cycle and enjoy the body and life you deserve. Let’s get started.
Why Most Dieters Set Themselves Up To Fail From the Start
Most people sabotage their chances of long-term success before they even begin. They jump headfirst into extreme, short-term diets and punishing workouts that are simply not designed to last. These methods promise fast results, cutting out entire food groups, meticulously weighing every bite, skipping meals, or grinding through workouts they hate.
Take Sarah, for example. She was a busy professional who had tried every diet under the sun, keto, intermittent fasting, juice cleanses, you name it. Each time she started, she was fired up and motivated. She’d see those first few pounds melt away and feel like she was finally on track. But she'd crack as soon as a stressful work week or social event popped up. She’d find herself eating pizza at her friend’s birthday or mindlessly snacking at her desk when the pressure was high.
When that happened, she’d blame herself. “I just don’t have the willpower. I’m not strong enough,” she’d tell me. But the real problem was never her willpower, it was the restrictive, unsustainable approach she was following in the first place.
And Sarah isn’t alone. Most of my clients, successful, driven, intelligent, and motivated women, come to me after years of following the same pattern. They try to fit themselves into these rigid rules, thinking that if they just “push harder” or “stay strong,” it will work. They think they’re the problem, but in reality, the diet itself was the problem all along.
The worst part? When you inevitably can’t keep up with these short-term tactics, it doesn’t just affect your weight, it starts to chip away at your self-esteem. You begin to see these “failures” as proof that you’re not good enough, not disciplined enough, or just not cut out for the body and health you want. Over time, that self-doubt and guilt can become part of your identity.
You start to believe that you’re destined to fail, that you’re “just the chubby one” or “the emotional eater,” and that nothing will stick no matter what you do. This cycle of restriction, failure, and shame can feel endless until you break the pattern by changing the approach entirely.
Because the truth is, weight loss doesn’t have to feel like punishment. And the problem isn’t you, it’s the unsustainable tactics you’ve been sold over and over again. Once you understand that, you can finally release the guilt and start building a healthier, more sustainable path.
Part 1: How to Lose Weight Sustainably
Habits and Lifestyle Changes Are The Key To Sustainable Weight Loss
At the heart of everything we do is one core principle: sustainable weight loss is the foundation for long-term success. Because let’s be honest, if the way you lose weight feels like a constant battle against yourself, it’s never going to last. And that’s where so many women go wrong. They believe deprivation and punishment are the only paths to a leaner, healthier body.
But here’s what I’ve seen time and time again: when you focus on creating habits and lifestyle changes that feel easy, sustainable, and enjoyable, weight loss becomes almost effortless. You stop fighting against yourself and start working with your body, not against it.
For every habit or change we work on with clients, there’s a strict set of criteria. It has to be something that fits into their life, not something that turns their lives upside down. It has to be something that feels natural and even enjoyable, so you’re not relying on fleeting bursts of motivation to keep going. And it absolutely must be sustainable—because if you can’t see yourself doing it a year from now, it’s not worth doing at all.
This is why you’ll never hear me telling clients to weigh every gram of food they eat or to cut out entire food groups for good. Instead, we focus on simple, powerful shifts that create a calorie deficit naturally, such as:
● Filling up on protein with every meal to keep you full and satisfied
● Eliminating mindless snacking that often adds up to hundreds of empty calories
● Drinking at least two litres of water a day to boost hydration and reduce cravings
● Taking relaxing walks or aiming for 10,000 steps each day to increase daily movement
● Learning to stop eating when you’re about 80% full rather than stuffed
These habits build a foundation that supports and makes your weight loss goals last.
And here’s where it gets even more exciting: habits, by definition, are automatic. Once you build them, you don’t have to think about them every day or wrestle with your motivation. They become part of who you are. It’s like brushing your teeth—you don’t debate whether to do it or not, you just do it.
This is the key to making fat loss and maintenance feel almost effortless. When your healthy choices are habitual, you don’t have to rely on willpower to stay in a calorie deficit. You’re not constantly weighing up decisions or feeling deprived. Instead, you’re living in a way that supports your goals naturally and automatically.
So yes, sustainable weight loss is the foundation. But more importantly, it’s the gateway to automating the process of fat loss and maintenance for life. Because when your habits work for you, you don’t have to fight to stay lean—you simply live in a way that makes it inevitable. That’s real freedom. That’s real transformation. And that’s exactly what we’ll help you create.
How to Stay Flexible with Your Weight Loss Plan
When it comes to sustainably losing weight, one aspect is often overlooked: flexibility. Most diets and weight loss plans are built around rigid rules, cutting out entire food groups, obsessively counting calories, and following strict meal plans that leave no room for real life. These approaches might work in the short term, but the second life throws a curveball, they crumble.
The reality is that life will never be perfect. There will always be social events, holidays, stressful days at work, and last-minute dinner invitations. If the way you lose weight doesn’t adapt to these real-life situations, it’s never going to last. You’ll either feel deprived and isolated, or you’ll abandon the plan altogether at the first sign of imperfection.
True flexibility means learning how to navigate these challenges while still losing weight. It’s about knowing how to adjust your eating when you’re at a family barbecue, how to enjoy a slice of cake at a friend’s birthday without it turning into an all-out binge, and how to make smart swaps when you’re travelling or working late.
One of my clients, Lisa, used to think she had to avoid all social situations to lose weight. She’d skip birthday dinners, decline drinks with friends, and feel constantly torn between her health goals and her desire to be part of the fun. But once she learned how to be flexible, everything changed. She realised she could enjoy a glass of wine without feeling guilty, order a balanced meal at a restaurant instead of always defaulting to salad, and even plan for parties so she could indulge mindfully instead of mindlessly.
The result? She lost weight while still living, and she felt confident and in control the entire time. That’s the power of flexibility. It allows you to lose weight in a way that doesn’t feel like a punishment or a temporary phase. It feels like your life, only better.
Because here’s the thing: losing weight doesn’t have to mean giving up everything you love. It doesn’t have to mean isolating yourself or feeling like you’re constantly missing out. When you’re flexible, you’re not stuck in an all-or-nothing mindset. You’re free to enjoy life and make adjustments along the way. That’s what makes weight loss sustainable. That’s what makes it feel effortless. And that’s exactly what will set you up for long-term success.
How to Address the Root Cause of Weight Gain
If you’ve spent years cycling through diets, cutting calories, swapping out carbs, or trying every new workout trend, it’s natural to think weight loss is just about “eating less and moving more.” But here’s the truth: until you address the root causes of why you gained weight in the first place, you’ll always end up back at square one.
Most weight loss plans only focus on the surface-level symptoms: meal plans, calorie counting, and exercise schedules. While those can help in the short term, they ignore entirely the deeper patterns driving your weight gain. And if those root causes aren’t fixed, any weight you lose will just be temporary.
Based on my work with countless women, here are the three leading root causes of weight gain.
1. Metabolic Inflexibility
The first root cause is metabolic inflexibility. Modern diets and lifestyles have trained your body to rely on sugar for energy instead of fat, leaving you stuck in “sugar-burning mode.” This means constant hunger, energy crashes, and feeling out of control around food. Even if you’re eating less, it feels impossible to stick to your calorie goals because your cravings are overpowering.
But this isn’t about willpower—it’s about your body’s fuel system being out of balance. When you’re metabolically inflexible, staying in a calorie deficit is almost impossible, making weight loss a constant battle.
That’s why I teach my clients how to shift their bodies back into fat-burning mode. When you do this, your energy becomes steady, your cravings fade, and you naturally eat less because your body is finally working with you, not against you.
2. Emotional Eating
The second root cause is emotional eating. And it’s often more subtle than people realise. Sure, sometimes it looks like finishing a tub of ice cream after a breakup. But more often, it’s the glass of wine at the end of a stressful day, mindlessly snacking on crisps while watching TV, or finishing everything on your plate even when you’re already full.
One of my clients, Sarah, thought she had a big appetite. But when we dug deeper, we discovered she was eating to numb the stress and overwhelm from her job. The constant cravings disappeared once she learned how to handle those emotions without turning to food. She stopped eating for comfort, and the weight began to come off without endless struggle.
Until you address emotional eating, no diet will ever work. Food fills a deeper emotional need, and unless you find another way to meet that need, you’ll always end up back in the same cycle.
3. Mindset
The third root cause is mindset. Your mindset shapes every choice you make, every single day. It’s not just about what you eat or how you move your body; it’s about how you think about yourself, your habits, and your ability to change. If you’re telling yourself things like, “I’ve never been able to lose weight, so why would this time be any different?” or “I’m just not the kind of person who can be fit,” no meal plan or workout will ever be enough.
Here’s what’s even more challenging: many of these thoughts are driven by cognitive biases or cognitive distortions—deeply ingrained thought patterns that trick you into believing things that aren’t true. Things like:
● All-or-nothing thinking – “If I eat one cookie, I’ve completely blown my diet.”
● Catastrophising – “One bad meal means I’m a total failure and will never lose weight.”
● Labelling – “I’m just lazy” or “I’m just an emotional eater.”
These cognitive biases can feel like truth. But in reality, they’re just mental roadblocks, patterns you’ve learned over time that keep you stuck in old habits. They turn small setbacks into huge failures, and they convince you that change is impossible or not worth the effort.
This is why mindset work is so essential. It’s not about “positive thinking” or ignoring challenges, it’s about learning to spot and challenge these distortions. It’s about moving from being a passive victim of your circumstances to realising you can choose differently, even if it’s uncomfortable.
One of my clients, Lisa, used to think she was “doomed” because she’d failed many diets. She would tell herself, “This is just who I am. I will never be the fit, healthy woman I want to be.” But once we started working together, she realised these were just stories she’d been telling herself. She learned to see them for what they were: limiting beliefs, not facts.
When you do this work, when you start challenging those cognitive biases and building a growth mindset, you’re no longer stuck in the same old patterns. You stop seeing setbacks as proof that you’re broken or incapable and start seeing them as part of the journey to becoming stronger and more resilient.
Because at the end of the day, diets that only focus on what you eat or how much you exercise will always fall short. It’s the deeper work, addressing these root causes,that sets you up for real, lasting change. You're not just losing weight when you learn how to balance your metabolism, break free from emotional eating, and rewire your mindset. You’re becoming the kind of woman who keeps it off for good.
And that’s the real goal. It’s not just about shedding pounds—it’s about transforming how you think, feel, and live, so the weight loss is just the beginning of a happier, healthier, and more empowered life.
If you’re done with the endless cycle of dieting, emotional eating, and self-sabotage, I can help.
Join my Cravings and Fat Loss Masterclass.
In this masterclass, I’ll show you how to:
● Reset your body to burn fat effortlessly
● Break free from emotional eating
● Rewire your mindset for permanent change
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Part 2: How to Maintain Weight Loss After Losing Weight
Identity: The Invisible Force Behind Lasting Weight Loss
Here’s the part of weight loss that almost no one talks about, but it’s the secret sauce that makes all the difference. When it comes to keeping the weight off for good, your identity is the invisible force that shapes everything you do. It’s not about meal plans, calorie counts, or workout schedules, those are just the surface-level actions. Underneath all of it is who you believe you are.
Your identity is the story you tell yourself about who you are and what’s possible for you. It’s the internal narrative that says, “I’m the kind of person who…” And your brain is hardwired to protect and reinforce that story, whether true or not. This is why so many women find themselves stuck in the same patterns, even when they know exactly how to lose weight. If deep down you still see yourself as “the chubby one,” “the emotional eater,” or “the woman who never finishes what she starts,” your subconscious mind will find ways to keep you stuck in those patterns, no matter how hard you try.
This is what we call ego backlash. It’s your brain’s way of keeping you safe by keeping you the same. Even if your old identity is painful or unhelpful, it’s what you know. It’s familiar. So when you try to make big changes, like losing weight and keeping it off, your ego throws up all kinds of resistance. Doubts creep in. You start hearing that inner voice that says, “You don’t deserve this,” or “This is good enough, don’t push it.” You start finding excuses to return to old habits, almost like autopilot sabotage.
One of my clients, Emma, experienced this firsthand. She lost 20 pounds on a strict diet and felt amazing, until her old identity as “the girl who always gains it back” started whispering in her ear. Suddenly, she was skipping workouts, reaching for comfort food after stressful days, and feeling like a fraud. It wasn’t that she didn’t know how to keep going; she’d just never learned how to become someone who truly believes she could sustain the results.
The only way to break this cycle is to rewrite your story. You have to shift your identity from “I’m someone who always fails” to “I’m someone who prioritises my health and well-being.” And this isn’t about repeating empty affirmations in front of a mirror—it’s about taking small, daily actions that prove to yourself that you’re changing. Every time you choose a nourishing meal over takeout, every time you get up for a walk instead of scrolling your phone, every time you challenge that negative voice in your head, you’re reinforcing your new identity. You’re showing yourself that you’re no longer the woman who gives up. You’re the woman who keeps going, no matter what.
How to Realign Your Identity:
Decide who you want to become: “I am a healthy, active woman who prioritizes her well-being.”
Prove it with daily actions: Every time you choose to move your body, drink water, or stop eating when full, you reinforce this new identity.
It’s also about making peace with the discomfort that comes with change. Because ego backlash doesn’t go away overnight, it shows up as that critical voice, the voice of doubt or that says “you don’t need to try so hard.” But every time you push through it, you’re building a new identity—one that aligns with the healthy, vibrant life you want.
When you shift your identity, weight loss stops being a fight. It becomes the natural byproduct of who you are. You’re no longer the woman who’s constantly starting over—you’re the woman who’s living in alignment with her healthiest, most empowered self. And that’s what makes weight loss stick. That’s what makes it fat loss forever.
Because at the end of the day, it’s not about what you eat or how you exercise—it’s about who you become. And when you become the kind of woman who prioritises her health, who believes she deserves to feel good, and who takes action even when it’s hard, the results take care of themselves. That’s the power of identity. And that’s how you finally break free from the cycle for good.
Your Environment: The Secret to Effortless Maintenance
Once you’ve shifted your identity and built habits that align with your goals, the final piece of the puzzle is your environment. No matter how motivated you are, if your environment is working against you, maintaining your weight loss will always feel like an uphill battle.
Your environment is like the invisible script that shapes your choices without you even realising it. It’s the people you spend time with, the places you go, and even the little triggers you see throughout the day. And if that environment is constantly nudging you back into old habits, your willpower will never be enough to overcome it long-term.
I’ve seen this with so many of my clients. Take Janet, for example. She worked so hard to lose 20 pounds, but every time she went out with her friends, she felt pressured to drink and order pizza “like the old times.” Her home was filled with snacks she bought for her kids, but she always ate them herself. Her environment pulled her back into the old patterns she was trying to escape.
Your environment can either support your new identity or sabotage it. If you want to make your healthy habits stick effortlessly, you need to hack your environment so that it helps you, not hurts you.
Here’s how:
● Surround yourself with people who support your goals. Spend time with friends who prioritise health, who move their bodies, and who inspire you to keep growing. When your desired behaviours are the social norm, they become effortless.
● Set Boundaries with those who drag you down. If someone constantly pressures you to drink, eat junk, or skip workouts, you may need to create space or set firm limits. This isn’t about judgment but protecting the new identity you’re building.
● Reorganise your home to support healthy choices. Clear your pantry of foods that trigger you, and stock it with nourishing options you enjoy. Set up a dedicated space for movement—whether a yoga mat in your living room or a pair of walking shoes by the door.
● Reimagine your daily routines. Small tweaks—like packing your lunch instead of eating out, swapping your evening Netflix habit for a walk outside, or keeping a water bottle on your desk—can make healthy choices the easy, default option.
● Consider bigger shifts if you need them. For some clients, even bigger changes, like moving house or changing jobs, can create a fresh start and a healthier, more supportive environment. I did this myself. I moved from London to the French Pyrenees to live surrounded by people who share my passion for outdoor movement and adventure. It completely changed how I live and how I feel every day.
When you build an environment that aligns with your goals, you take the daily fight out of maintenance. You’re not constantly battling willpower or feeling like you’re swimming against the current. Instead, you’re setting yourself up for success, day after day, because the choices that once felt hard become second nature.
This is how maintenance becomes effortless. It’s not because you’ve suddenly become superhuman—it’s because you’ve created a world around you that lifts you instead of pulling you back down. And that’s what guarantees long-term success. Because in the end, we rise to the level of our environment. So make sure yours helps you become the woman you truly want to be.
Embrace Discomfort to Maintain Weight Loss for Life
If you truly want to keep the weight off for good, there’s one final truth you need to embrace: discomfort is not the enemy, it’s the price of real, lasting change. Too many women believe that everything will be smooth sailing once they’ve reached their goal weight. But in reality, maintenance isn’t about perfection or coasting through life without challenges. It’s about learning to be comfortable with the everyday discomforts that come with living in alignment with your goals.
This isn’t about punishing yourself in the gym or starving yourself with restrictive diets. That’s not sustainable. It’s about making small, daily choices that push you outside your comfort zone, choices that challenge you to grow into the woman you want to be, even when they’re inconvenient or feel awkward at first.
The only way to build a new identity is to act like that person, even when it’s hard. Every time you lean into that discomfort instead of avoiding it, you’re reinforcing the story that you’re someone who prioritises her health, her well-being, and her long-term happiness.
Here are some of the daily discomforts that are part of the journey:
● Saying no to that extra glass of wine when everyone else is having one, even though you feel the social pressure to join in
● Choosing to get up early for a workout when your bed feels warm and inviting
● Going for a walk in the rain when you’d rather curl up on the sofa
● Cooking a healthy meal at home when ordering takeaway would be so much easier
● Pausing to ask yourself if you’re actually hungry when cravings hit, rather than reaching for snacks automatically
● Stopping eating when you’re satisfied, even if there’s delicious food left on your plate
● Sitting with your emotions—like boredom, stress, or loneliness—instead of using food to numb them
● Challenging your negative self-talk instead of letting it dictate your actions
● Taking responsibility for setbacks instead of blaming your circumstances or other people
These small moments of discomfort might seem insignificant, but they’re the building blocks of lasting success. Because when you can face those moments and choose growth over comfort, you’re proving to yourself that you’re no longer stuck in your old patterns.
You’re becoming a woman who values her health more than fleeting pleasure. The kind of woman who can handle challenges without letting them derail her. The type of woman who chooses to live in alignment with her goals, even when it’s hard.
That’s what real maintenance looks like. It’s not about avoiding discomfort or waiting when it will feel “easy.” It’s about leaning in, knowing that every time you do, you’re building a life you’re proud of, a life where your healthy weight isn’t just something you achieved for a few months, but something you maintain effortlessly, because it’s part of who you are.
So stop fearing discomfort. Embrace it. Because it’s the proof that you’re growing, and it’s the key to fat loss forever.
Choose Your Hard, It’s Your Choice
Reading all of this might leave you feeling overwhelmed right now. Maybe even a little scared. You’re probably thinking, “This sounds like a lot of work,” or “I don’t know if I can really do this.” And you know what? You’re right to feel that way because this is hard.
If it were easy, you would have done it already. If it were easy, no one would be struggling with weight gain, emotional eating, or that constant cycle of dieting and starting over. I’m not here to sugar coat it for you, I’m here to tell you the truth. And the truth is: change is hard.
But you know what else is hard? Staying stuck. Feeling ashamed every time you look in the mirror. Feeling like you have nothing to wear because nothing fits. Avoiding social situations because you’re worried about what other people think. Hiding behind a smile when deep down you feel frustrated, exhausted, and like you’re failing yourself.
That’s hard, too. And you’ve been living with that hard for a long time.
So here’s what I want you to hear: you get to choose your hard. You get to choose whether you keep waking up every morning feeling stuck in the same old patterns, or whether you finally decide to break free.
Because yes, changing your life is hard. It means facing your fears. It means doing things you’ve never done before. It means having the courage to rewrite the story you’ve been telling yourself for years. But it also means finally feeling free, free from the guilt, the shame, the constant cycle of starting over. It means waking up with energy and excitement because you’re living in alignment with who you want to be.
I see this transformation every single day in the women I coach. Women who came to me feeling defeated, convinced they were just “meant” to struggle with their weight forever. Women who thought they’d tried everything, only to realise they’d never truly addressed the real reasons they were stuck. And when they made the choice to lean in, to embrace the discomfort and do the deep work, everything changed.
I’m not going to lie to you, this isn’t easy. But it’s possible. And it’s worth it. And it’s much easier when you have expert help and support.
Because here’s what I want you to know: the hardest part isn’t changing your food or your workouts, it’s changing the way you see yourself. It’s having the courage to believe that you’re worthy of a healthy, vibrant life. It’s taking small, consistent actions that prove to yourself that you’re no longer the woman who gives up when it gets hard.
So if you’re sitting here right now, feeling overwhelmed or scared, that’s okay. Let yourself feel it. But then ask yourself: which hard am I willing to live with? Because staying stuck is hard, but it will always keep you feeling small, defeated, and frustrated. Changing is hard, too, but it leads to a life where you feel strong, proud, and fully alive.
That’s the choice you’re facing right now. Stay stuck or transform.
I’m here to show you exactly how to do it. I’m here to give you the support, the tools, and the mindset shifts you need to finally break free from the cycle for good. So take a deep breath. You don’t have to do this alone.
Ready to Break the Cycle?
Book your free Food Freedom Breakthrough Call today. In this relaxed, no-pressure conversation, we’ll get to know each other and uncover the root causes holding you back. I’ll help you see exactly what’s been missing from your approach and map out a plan to finally achieve the weight loss and freedom you’ve been searching for—no more diets, no more self-sabotage, just real, lasting change.
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