How to Maintain Weight Loss Successfully
Dec 04, 2025
You put in the hard work to achieve your weight loss goals, but now the question is: How can you keep those extra pounds from creeping back? Experts estimate that around 80%-95% of people who lose a significant amount of weight end up regaining it.
If you’re looking for a sustainable way to slim down, turn to the experts at The MD Aesthetics in El Dorado Hills, California. Our team, led by Parminderjit Singh, MD, and Tarandeep Kaur, MD, provides personalized support that goes beyond helping you reach your target weight.
Maintaining results for the long term requires consistent, strategic adjustments to your lifestyle, not unrealistic diets or grueling exercise routines. Here are our top tips for successful weight management.
After losing weight, your body requires less energy to perform basic functions such as breathing and digestion, which means you burn fewer calories at rest and during activity.
This metabolic slowdown is often accompanied by fluctuations in hunger hormones (leptin and ghrelin) that increase appetite and reduce satiety after meals, making it doubly hard to keep weight off.
Instead of restricting yourself, focus on a balanced diet high in fiber and protein to help regulate hunger hormones and keep you feeling full for hours.
Make sure each meal contains lean protein, such as fish, poultry, lentils, or tofu, and a variety of fiber-rich vegetables and fruits, such as broccoli, green peas, berries, and apples.
You know exercise is essential to maintain a healthy weight, but how you work out makes a difference. Because muscle requires more energy to sustain than fat, building muscle mass helps you burn more calories throughout the day, even while resting.
Incorporate 2-3 strength training sessions into your weekly exercise routine to protect your hard-earned progress. This type of activity — which includes weights, resistance bands, and bodyweight exercises — also helps improve bone density and functional strength as you age.
High-pressure situations trigger your body’s fight-or-flight response, releasing a flood of stress hormones like cortisol into your system. Elevated cortisol levels encourage fat storage, particularly around the abdomen, which makes sustained weight loss extremely difficult.
Some stress is unavoidable, but you can control how you cope with it. To help keep cortisol levels in check and prevent emotional eating patterns, take time each day to practice mindfulness and relaxation techniques like breath work, meditation, or journaling.
A lack of quality sleep can disrupt the hormonal balance that regulates hunger and appetite, leading to increased cravings and overeating. Many studies suggest a strong link between shorter average sleep duration (less than seven hours a night) and an increased risk of obesity.
Prioritizing quality rest supports a healthy metabolism and provides the energy to stay active. Most adults should aim for 7-9 hours a night, and consistency is key — going to bed and waking up at the same time each day promotes a healthier overall sleep cycle.
A number on the scale can only tell you so much about your progress. Once you reach your goal weight, regular check-ins with our team are essential for monitoring key health metrics, asking questions, and making needed adjustments to your maintenance plan.
Don’t let excess weight sneak up on you. Schedule an appointment by phone or online today at The MD Aesthetics for compassionate care, no matter where you are on your weight loss journey.