Putting on weight after losing it: what now?

Roughly 80% of people who lose weight experience weight regain.¹

It can happen for a variety of reasons including changes to your metabolism, your mindset and social pressure.

Changing the things that you can control, can help you get back on track with your weight loss journey. So, if you have a family member who isn’t supportive of your weight loss, try to set healthy boundaries with them. Or if you know that you are engaging in negative self-talk about your body, taking active steps to change the way you think about yourself can help you enjoy the way you look regardless of size.

If you're concerned about your weight gain, it’s important to talk about it. Your GP or pharmacist can advise on the best weight loss approaches for you based on your medical history and current goals.

However, the positive effects of weight loss can be seen for approximately 5 years, even if you experience weight regain. So, your efforts have not been wasted.²

Exercising for 150 to 300 minutes can help you to shed weight.³

But try to keep it interesting. If you are doing the same activities every week and have started to get bored of them, try switching up your routine. Simple ways to do this are:

• Practising with a partner – exercising with a friend or partner can motivate you and make the experience more enjoyable.⁴
• Combine strength training and cardio exercise – where cardio exercise can burn calories, strength training can build muscle and make your metabolism more efficient.³
• Exercise where you feel most comfortable – it doesn’t matter if you prefer the gym, at-home workouts or staying active outdoors, there are lots of ways you keep active in environments that make you feel most confident.

Keeping a food diary can help you track your calorie intake. Note down everything you eat. Having a record can help you spot any patterns in your diet so you can start making healthier choices.⁵

Setting new goals that are not focused on a specific number can help renew your motivation.

Your goals don’t have to be huge – small, actionable steps are important to progress. And they don’t have to be focused on weight loss.

Feeling fitter, more confident in the gym or being able to run 5 minutes longer than before are all examples of goals that can make your weight loss journey more enjoyable.⁶

Sharing your feelings with someone can help ease the mental burnout that can happen while trying to lose weight.

There are lots of avenues for support and many reasons why you might be struggling. For any specific concerns, you can try speaking to:

• Friends and family
• Therapist
• Personal trainer
• GP
• Pharmacist
• Dietician