8 Science-Backed Habits to Lose Weight and Keep It Off

Losing weight is a challenge for many of us, but keeping it off is often the real test of long-term success. Research shows that while many people can shed pounds through dieting or exercise, only a small percentage maintain their weight loss over time. However, studies have identified certain habits that are consistently linked with successful, long-term weight management. These habits aren’t extreme but are simple, sustainable, and supported by science. Here are eight habits of people who lose weight and keep it off.

1. Eating a High-Protein Breakfast

One of the most common habits of people who maintain their weight loss is consistently eating a balanced breakfast, particularly one rich in protein. Research published in the American Journal of Clinical Nutrition shows that high-protein breakfasts reduce hunger throughout the day by regulating the hormones ghrelin (which increases hunger) and peptide YY (which reduces hunger).

Protein-rich foods like eggs, Greek yoghourt and lean meats keep you fuller for longer, preventing overeating later in the day.

2. Regular Physical Activity

The National Weight Control Registry (NWCR), which tracks individuals who have successfully lost at least 30 pounds and kept it off for more than a year, found that 90% of its members exercise for about an hour each day. According to the Centers for Disease Control and Prevention (CDC), moderate-intensity aerobic activity such as brisk walking or cycling, combined with muscle-strengthening exercises, significantly increases the likelihood of weight maintenance.

A study published in Obesity Reviews in 2020 emphasised that regular physical activity, especially combining strength training with cardiovascular exercises, boosts metabolism, preserves muscle mass during weight loss, and contributes to long-term weight stability.

3. Self-Monitoring (Food Journals and Weighing Regularly)

People who keep the weight off often practice self-monitoring—tracking food intake and weighing themselves regularly. The NWCR reports that 75% of successful dieters weigh themselves at least once a week. Studies suggest that self-monitoring helps increase awareness of portion sizes and eating habits, allowing individuals to make necessary adjustments before significant weight gain occurs.

A Journal of Obesity study in 2019 found that participants who consistently tracked their daily food intake were more likely to maintain their weight loss for the long term. Using smartphone apps has also made self-monitoring more convenient, contributing to higher success rates.

4. Eating Whole, Unprocessed Foods

People who successfully maintain weight loss tend to prioritise whole, unprocessed foods. A study published in Cell Metabolism found that diets high in processed foods were associated with overeating and weight gain, while those who consumed more whole foods—fruits, vegetables, whole grains, and lean proteins—tended to consume fewer calories overall. Whole foods are nutrient-dense and high in fibre, which aids digestion, stabilises blood sugar, and promotes a feeling of fullness.

The increased fibre intake from fruits, vegetables and whole grains helps regulate appetite and reduces cravings for high-calorie, nutrient-poor foods.

5. Controlling Portion Sizes

Portion control is key to preventing overeating. In a 2021 study from the Journal of the Academy of Nutrition and Dietetics, researchers found that individuals who practiced portion control, either by measuring portions or using smaller plates, had a significantly better chance of maintaining their weight loss compared to those who did not. Smaller plates or bowls can reduce the tendency to overeat while still allowing individuals to enjoy a wide variety of foods.

A simple technique often used by successful dieters is the “plate method,” where half of the plate is filled with vegetables, a quarter with lean protein, and the remaining quarter with whole grains or healthy carbohydrates.

6. Staying Hydrated

Drinking water is an often-overlooked but crucial part of long-term weight loss. A 2020 review in the Annals of Family Medicine found that people who drank more water throughout the day consumed fewer calories overall and were more successful in maintaining weight loss. Drinking water before meals also contributes to feeling fuller and can reduce the likelihood of overeating.

In fact, a study published in Obesity found that adults who drank two cups of water before meals lost 44% more weight over 12 weeks compared to those who didn’t.

7. Getting Enough Sleep

Sleep plays a major role in weight maintenance, yet it’s often neglected. Numerous studies show that insufficient sleep affects hunger-regulating hormones, leading to increased hunger and reduced satiety. A 2020 study from the International Journal of Obesity confirmed that people who sleep 7–9 hours per night are more successful in keeping weight off compared to those who sleep less than 6 hours.

Sleep deprivation increases levels of the hormone ghrelin, which stimulates appetite, and decreases leptin, the hormone responsible for signalling fullness. This imbalance can lead to overeating, poor food choices, and weight regain.

8. Mindful Eating

Mindful eating is at the top of your healthy habits. Paying full attention to the experience of eating requires focusing on your food, eating slowly and recognizing hunger and fullness cues. Research from Appetite in 2019 shows that people who practice mindful eating are more likely to maintain weight loss as they develop a healthier relationship with food, leading to better portion control and fewer binge-eating episodes.

This habit encourages you to savour each bite, avoid distractions like television or smartphones during meals, and recognize emotional versus physical hunger.

Sustainable weight loss is less about drastic changes and more about adopting long-term, healthy habits. From eating a high-protein breakfast and controlling portion sizes to regular exercise and mindful eating, these simple but effective habits are scientifically proven to help people not only lose weight but also keep it off for the long haul.

Each of these habits contributes to creating a lifestyle that supports ongoing health and well-being, making it easier to maintain weight loss without constant dieting or deprivation. While each person’s weight loss journey is unique, building these habits into your routine can set you on the path to a healthier lifestyle.

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