15 tips to keep weight off Losing weight is rewarding as is keeping it off.

February 25, 2026

Discover how to keep the weight off with tips from someone who has done it.

Whatever method you may have used to lose weight is half the battle now you have to keep it off.

Researchers from the University of Oxford recently looked at 37 studies involving more than 9,000 overweight people. Reporting in the BMJ last month, they found that slimmers on conventional diet and exercise plans typically regained their lost pounds at an average rate of 0.2lb or 0.1kg a month once they took their foot off the diet pedal.

For those who come off GLP-1 agonist weight-loss drugs such as Mounjaro or Wegovy, the pounds creep back up to four times faster — at an average 1.7lb or 0.8kg a month — meaning that many are back to their pre-diet weight within 18 months, leading experts to suggest that users may have to stay on the jabs for life.

We featured how Alison Cork lost five stone in 18 months but then she found that clothes were feeling tighter and the pounds lost were coming back. So, she set about the task of maintaining her new weight with these 15 rules:

Get on the scales every day
She realised that after reaching her goal weight, she gradually stopped weighing herself daily — and her accountability slipped. She believes regular weigh-ins are essential for maintaining weight loss. Putting the scales away makes it easier for old habits to return. Although she doesn’t enjoy stepping on the scales, she finds that daily weighing, alongside tracking calories on an app, reinforces how much energy intake truly matters.

Keep your daily step levels high
She considers walking one of the most underrated tools for weight loss and maintenance. At her peak, she increased her daily steps to 15,000–20,000, but when they dropped to around 7,000–8,000, the weight began creeping back. Once she built them up again, the pounds came off. Walking is free, accessible and beneficial for both mental and physical health, and she incorporates it wherever possible — from errands to meetings.

Focus on training harder, not more often
When she began her weight-loss journey, she joined a gym and committed to three one-hour sessions a week, focusing on progressively heavier weight training. Building muscle improved her body composition and fat-burning efficiency.

Although she maintained the habit, she admits her effort declined over time — and it showed. Her trainer advised that better results would come from improving intensity and technique rather than increasing frequency. Within weeks of refocusing, she noticed visible changes.

While the gym works for her, she believes home training can be just as effective with discipline and gradual progression, starting with a basic dumbbell set (3kg, 4kg and 6kg).

Concentrate on what makes you feel — and look — good
At the gym, she gravitates towards upper-body workouts, as her arms are often more visible and she wants them to feel toned and strong. She particularly enjoys dumbbell exercises such as lateral raises, lat pull-downs, rows and bench presses. Depending on the weight, she aims for three sets of between 6 and 15 repetitions, pushing herself to her limit while maintaining proper technique.

Don’t do more cardio than you need to
She believes cardiovascular exercise benefits both body and mind and prioritises daily walking. Beyond that, she enjoys swimming, cycling on holiday and mountain trekking — but keeps cardio relatively moderate.

For her, walking combined with three weekly weight-training sessions is enough to maintain her strength and weight. She avoids high-impact cardio, particularly running, which she feels doesn’t suit her joints. If she misses a bus, she is perfectly content to walk instead.

Make sure you’re still eating plenty of protein

She learned early on how important protein was to her weight-loss success. It is essential for building and maintaining muscle, and it also supports fat loss. While losing weight, she aimed for 1g of protein per pound of body weight each day, choosing sources such as chicken, lean red meat, fish, eggs, Greek yoghurt and pulses.

After reaching her goal weight, she was advised to reduce her intake to 0.35g per pound for maintenance, but she admits she was not always consistent in tracking it. When some weight crept back on, she returned to 1g per pound until she lost the excess. She now carefully maintains her intake at 0.35g per pound of body weight — about 41g of protein per day — to stay on track.

Switch to full-fat dairy and prioritise healthy fats
She believes the body can cope with fewer carbohydrates, but not without protein and fat. Alongside maintaining a high protein intake, she consciously increased her consumption of healthy fats. Encouraged by her trainer’s advice, she cooked with olive oil, enjoyed nuts, avocado and nut butters, and didn’t shy away from foods such as the crispy skin on roast chicken.

She also returned to full-fat dairy, noting that reduced-fat products are often higher in sugar and additives. Full-fat Greek yoghurt became a staple — more satisfying and flavourful, meaning she naturally ate less. Within the first week of increasing healthy fats, she lost 1kg (2.2lb), reinforcing her commitment to this approach.

Away for the weekend? Cut yourself some slack
When travelling or celebrating with friends and family, she adjusts her calorie intake before and after, keeping her overall balance consistent. During special occasions — even mid-programme — she allows herself to eat and drink freely, without guilt, because she remains accountable over time.

Follow an 80:20 rule for treats
Even while losing weight, she follows an 80:20 approach. She allows treats in moderation, such as 90 per cent dark chocolate at weekends, and keeps a variety of nuts at home for post-exercise snacks. She believes flexibility is essential — enjoying the occasional cinnamon swirl, just not every day.

You can still eat out — just order wisely
When eating out, she looks for the cleanest protein option available — grilled steak or fish rather than dishes covered in heavy sauces — paired with quality carbohydrates and vegetables or salad. She usually skips bread and dessert but applies her 80:20 rule: if something truly appeals, she enjoys it without guilt.

Keep alcohol in check
When trying to lose weight, she cuts alcohol out completely. In the past, she drank well over 14 units a week but now understands the impact alcohol and sugar have on weight gain. Even at her goal weight, she drinks rarely, choosing something she genuinely wants, such as a glass of champagne. More often, she opts for high-quality zero-alcohol alternatives, which, while not sugar-free, are still a better choice overall.

Rethink your workout timing
She once trained at 6am but found she performed better when switching to midday workouts. By then, she felt more energised, mobile and properly fuelled. The change improved both intensity and enjoyment. Her advice: experiment and find the time that suits your body best.

Prioritise sleep
She believes sleep is essential for weight maintenance and recovery. After letting her routine slip, she reinstated consistent habits — going to bed by 10pm, using blackout blinds, keeping her room cool and limiting electronics. She also takes magnesium glycinate to help her relax. Better sleep, she found, supports better results.

If weight creeps back on, simplify
When she regained some weight, she simplified her diet for a few months, eating similar high-protein meals daily. The consistency removed decision fatigue and helped her reset until she returned to her desired weight.

An occasional fast as a reset

Although once sceptical of fasting, she found that a 48-hour fast (with water or herbal tea) left her feeling energised and mentally reset. She now plans to repeat it occasionally. She also practises time-restricted eating at times, waiting until she feels genuinely hungry before eating, often consuming meals within a six-hour window. Over time, she has become more comfortable with hunger and less prone to unnecessary snacking.

Discover how Alison lost the weight in the first place