Keeping it off: Your guide to long-term weight loss

The key to long-term weight loss is changing your lifestyle. Crash diets often lead to a frustrating "yo-yo effect", where lost weight quickly returns. Instead, focus on small, manageable adjustments to your routines that you can stick with for life. This means thinking of yourself as someone who lives healthily, rather than someone who is "on a diet".

What you eat is a cornerstone of weight maintenance.

• Portion power: Even nutritious foods can contribute to weight gain if consumed in large quantities. Learn to recognise healthy portion sizes. Using smaller plates can be a clever trick to make your meals look bigger and more satisfying, as recommended by the British Heart Foundation.
• Fibre is your friend: Load up on fruits, vegetables, and fibre-rich whole grains like oats, brown rice, and wholemeal bread. Fibre keeps you feeling full for longer, helping to curb those tempting cravings for less healthy options.
• Protein punch: Include lean protein sources such as chicken, fish, eggs, beans, and lentils in your meals. Protein is incredibly satisfying and helps preserve muscle mass, which is important for your metabolism.
• Beware of hidden extras: Many processed foods, even those marketed as "healthy”, can contain surprising amounts of sugar and unhealthy fats. Get into the habit of checking food labels in the supermarket – the UK's "traffic light" system can be a useful guide.

Regular physical activity is crucial for long-term weight loss and overall wellbeing. The great news is you don't need to join a gym or become a fitness fanatic. The NHS advises aiming for at least 150 minutes of moderate-intensity activity each week. This could be anything from a brisk walk in your local park, cycling, swimming, or even energetic gardening.

The key is to find activities you genuinely enjoy. If it feels like a chore, you're less likely to keep it up. Consider:

• Walking more: Simple changes like getting off the bus a stop early or taking the stairs instead of the lift can add up. Aim for that 10,000 steps goal.
• Finding a buddy: Exercising with a friend or joining a local sports club can boost your motivation and make being active more fun.
• Building muscle: Incorporating strength exercises helps build muscle, which burns more calories even when you're at rest.

You might have heard about weight loss jabs or weight loss drugs like Wegovy (semaglutide) or Mounjaro (tirzepatide). These newer medications, known as GLP-1 agonists, are gaining attention in the UK for their effectiveness in helping people lose significant weight. They work by helping you feel fuller and less hungry.

It's vital to understand that these aren't a standalone solution. In the UK, these weight loss drugs are only available on prescription from a healthcare professional or clinician, usually after a referral to a specialist weight management service. They are typically prescribed for adults with a high Body Mass Index (BMI) and existing weight-related health conditions. Experts, including those from the British Heart Foundation, stress that while these weight loss jabs can be a powerful tool, they must be used alongside comprehensive lifestyle changes – like healthier eating and increased physical activity – for genuine long-term weight loss success. Stopping the medication without these ingrained habits can often lead to weight regain.

• Mindful eating: The British Dietetic Association recommends that you pay attention to your food. Eat slowly, savour each mouthful, and listen to your body's hunger and fullness signals. This helps prevent overeating.
• Identify triggers: What makes you reach for unhealthy food? Is it stress, boredom, or certain social situations? Understanding your triggers helps you develop healthier coping mechanisms.
• Set realistic goals: Celebrate small victories. Losing just 5% of your initial body weight can bring significant health benefits.
• Seek support: Don't be afraid to ask for help. Whether it's from family, friends, an NHS weight management programme, or a qualified professional, having a support system can make a huge difference.

Maintaining weight loss long-term is a journey of continuous learning and adaptation. By focusing on sustainable habits, embracing new tools like weight loss drugs when appropriate and medically advised, and nurturing a positive mindset, you can achieve lasting success and enjoy a healthier, happier life. Always consult your GP or a healthcare professional for personalised advice on your weight loss journey