Losing weight is often seen as the hardest part of a health journey, but for many, maintaining that weight loss can be even more challenging. Research shows that most people who lose weight regain it within a few years if healthy habits aren’t maintained.
The good news? With the right approach, long-term weight loss is achievable. It requires a combination of regular physical activity, strength training and healthy lifestyle habits. Here’s a practical guide, backed by science, to help you stay on track.
Move More: Cardiovascular Exercise
Physical activity is crucial not just for weight loss, but also for heart health, mental wellbeing and overall fitness. According to the World Health Organization, adults should aim for at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity activity each week.
- Moderate-intensity activities include brisk walking, cycling, swimming and dancing. These activities increase your heart rate and breathing but still allow you to hold a conversation.
- Vigorous-intensity activities like running, competitive sports, or high-intensity circuit training push your heart rate higher and make talking difficult.
Consistency is key. Try to engage in at least 30 minutes of aerobic activity most days. If you’re short on time, you can break it up into shorter bouts, even 10 minutes at a time counts.
Build Strength: Why Muscle Matters
Strength training is just as important as cardio when it comes to sustainable weight loss. Muscle tissue burns more calories at rest than fat tissue, meaning the more muscle you have, the higher your resting metabolism.
- Incorporate exercises that use free weights, resistance bands, or body weight (like squats, lunges and push-ups).
- Aim to work all major muscle groups — legs, hips, back, chest, abdomen, shoulders and arms — at least twice a week.
Not only does strength training support weight management, but it also improves bone health, balance and overall physical function as you age.
Lifestyle Matters: Small Changes, Big Impact
Exercise is crucial, but it’s just one piece of the puzzle. Sustainable weight loss also depends on everyday lifestyle habits.
Prioritise Sleep
Poor sleep can disrupt hunger hormones, increase cravings and contribute to weight gain. The NHS recommends that adults aim for 7 to 9 hours of good-quality sleep per night.
Manage Stress
Chronic stress raises cortisol levels, which can lead to increased fat storage, particularly around the abdomen. Finding healthy ways to manage stress, such as through mindfulness, hobbies, exercise, or speaking to a professional, can help you stay on track.
Eat Mindfully
Rather than focusing on strict dieting, prioritise nutrient-rich foods. A balanced plate typically includes vegetables, fruits, lean proteins, whole grains and healthy fats. Try to limit highly processed foods and sugary drinks, which are often high in calories but low in nutrition.
The British Heart Foundation suggests using the 80/20 rule; eating healthily 80% of the time while allowing yourself occasional treats, to create a more sustainable relationship with food.
Reduce Sedentary Time
Long periods of sitting are associated with poorer health outcomes, even if you exercise regularly. Make a habit of standing up and moving around every hour, taking the stairs instead of the lift, or going for short walks during the day.
Final Thoughts
Sustaining weight loss isn’t about perfection. It’s about making small, consistent changes that you can stick to long-term. Find activities you enjoy, nourish your body with healthy foods, prioritise rest and be kind to yourself along the way.
If you're considering a new exercise or diet plan, it’s always a good idea to speak with your GP or a qualified health professional, especially if you have any underlying health conditions.
Share:
Visceral Fat: Understanding It and How to Lose It Naturally