Goal-SpecificDecember 3, 2025 • 7 min read
How to Maintain Weight After Losing It
Losing weight is hard. Keeping it off? That's where most people struggle. Here's the science-backed approach to maintenance.
Why Weight Regain Happens
Metabolic Adaptation
Your body burns fewer calories after weight loss. A formerly 200lb person burns less than someone who was always 170lb.
Returning to Old Habits
The habits that caused the weight gain are still lurking. Old patterns return without vigilance.
Hormone Changes
Hunger hormones increase after weight loss, making you feel hungrier than before.
Maintenance Strategies That Work
✓Keep weighing yourself — weekly check-ins catch small gains before they become big
✓Stay active — exercise is the #1 predictor of keeping weight off
✓Track periodically — even a few days/month keeps awareness high
✓Keep protein high — helps with satiety and muscle maintenance
✓Have an action plan — if weight rises X pounds, you do Y
Your New Maintenance Calories
After weight loss, gradually increase calories to maintenance over 4-8 weeks (reverse dieting). This minimizes fat regain.
- • Add 100-150 calories per week
- • Monitor weight — adjust if gaining too fast
- • Stabilize when weight holds steady
Maintain with Confidence
Pandish helps you track during maintenance — keeping awareness without obsession.