Regain a Few Pounds? Weight Loss Still Helps Your Health

September 2023

Maintaining a healthy weight isn’t always easy. So, if you’ve managed to lose a few pounds, congratulations!

But if you’re having a hard time keeping those pounds off, take heart: According to a recent study, even if you regain some weight, you can still reap health benefits.

Evidence of lasting benefits

Researchers analyzed 124 studies involving people who lost weight in intensive behavioral weight-loss programs. After losing weight, participants achieved lower readings for various heart risks, including blood glucose levels, cholesterol, and blood pressure. Five years later, even those who had regained weight maintained some health benefits.

Barriers to keeping weight off

Staying at a healthy weight is important to your health. If you’re carrying extra pounds, even a modest weight loss of 5% to 10% of your total body weight is likely to yield health benefits, such as improvements in blood pressure, cholesterol, and blood sugars.

But it can be difficult to maintain weight loss. After you lose weight, your metabolism may slow down. Hormonal changes can make you feel hungry more often. Or maybe you find that the diet or exercise plan you adopted to lose weight is too strict to stick with for the long haul.

Tips for long-term success

To overcome these challenges, focus on healthy habits instead of the number on your scale. Try to:

• Eat a variety of nutritious foods. Emphasize options with lots of nutrients per serving—fresh or frozen fruits and veggies, whole grains, beans and lentils, and seafood. Don’t skimp on protein, which can preserve muscle mass.

• Keep moving. Sneak in some extra activity. For example, take walks in the morning, evening, and on your lunch break.

• Snooze more. Not getting enough sleep can increase your appetite and make you too tired to exercise.

If you have questions or concerns about your weight, check in with your healthcare provider. They can recommend healthy, sustainable approaches that are right for you.