You've lost the weight.
You've reached your goal.
So why can keeping it off sometimes feel harder than losing it?
Weight regain is often blamed on a lack of discipline or willpower. But the science tells a much more complicated story.
In this episode of The Fundamentals of Fitness, Alison explores what happens after weight loss. From changes in appetite and energy requirements to the loss of structure when a diet ends.
We cover:
- Why hunger can increase after weight loss
- How your energy needs change in a smaller body
- Why reaching your goal isn't the end of the process
- The problem with temporary diets
- Why maintenance doesn't mean dieting forever
- How to recognise a wobble before it becomes a complete restart
- What sustainable maintenance can actually look like
Because losing weight is one skill.
Learning how to live after you've lost it is another.
THIS WEEK'S CHALLENGE
Ask yourself:
Which three habits would I be willing to keep after I'd reached my goal?
Not ten.
Just three.
Perhaps:
- Strength training twice per week
- Protein with your main meals
- A daily walk
Or maybe it's planning lunches, maintaining a regular bedtime or keeping some awareness of your body weight.
The important thing is choosing behaviours you can imagine doing without feeling like you're permanently on a diet.
CONNECT WITH ALISON
For no-nonsense fitness, training, and mindset support, you can find me here:
Instagram: @abperformancetraining
TikTok: @abperformancetraining
Facebook: AB Performance Training & Coaching
Website: abperformance.training
DISCLAIMER
The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines.
References:
Sumithran, P. et al. (2011) ‘Long-term persistence of hormonal adaptations to weight loss’, The New England Journal of Medicine, 365(17), pp. 1597–1604.
Rosenbaum, M. and Leibel, R.L. (2010) ‘Adaptive thermogenesis in humans’, International Journal of Obesity, 34(S1), pp. S47–S55.
Hall, K.D. and Kahan, S. (2018) ‘Maintenance of lost weight and long-term management of obesity’, Medical Clinics of North America, 102(1), pp. 183–197.
Wing, R.R. and Phelan, S. (2005) ‘Long-term weight loss maintenance’, The American Journal of Clinical Nutrition, 82(1 Suppl), pp. 222S–225S.
