Our last order date 19 December 2025. Eating for Success: Practical Food Tips to Maintain Weight Loss
Maintaining weight loss can often feel more challenging than losing the weight itself. After all the progress you’ve made, it’s only natural to wonder: How do I keep going without slipping back into old habits? The good news is that long-term weight management is absolutely achievable with the right strategies, support, and mindset.
We want to help you to explore some top tips that are practical, achievable, and evidence-based to help you sustain your progress and feel confident in your ability to maintain a healthy lifestyle, and your goal weight. After all, building a healthy lifestyle is about more than just a number on a scale, it’s about wellbeing. Feeling better about yourself and feeling more confident in managing your health.
Upgrading the Food Basics
You’ve got the food basics down, now it’s time to build on that by focusing on minimally processed, nutrient-dense whole foods like fruits, vegetables, whole grains, lean proteins, legumes, and healthy fats. These foods are rich in vitamins, minerals, and fibre that support energy, mood, digestion, and long-term weight maintenance.
To make this shift easier, try planning meals ahead of time, shopping the perimeter of the grocery store where fresh foods are usually found, and prepping ingredients in batches for quick weekday meals. Reading food labels can also help, look for short ingredient lists with no added sugars or artificial additives. Aim to build balanced meals by filling half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains.
These small, practical steps can make a big difference in how you feel and help sustain healthy habits over time.
Habit Stacking
Habit stacking is a powerful way to build on the momentum you’ve already created by adding new, simple habits on top of ones you already do consistently. To start, identify a strong existing habit, like brushing your teeth or making your morning coffee, then pick a small, easy new habit that aligns with your goals, such as doing 10 push-ups, meditating for a minute, or reading one page of a book.
The simplest way to approach habit stacking is to apply the formula: “After I [existing habit], I will [new habit],” to create a seamless connection between the two. For example, after brushing your teeth, you could do ten body weight squats, or after finishing a workout, you could stretch for two minutes. The key is to keep the new habit ridiculously small at first, anchor it to something already integrated in your daily routine, and use visual cues or reminders if needed.
Tracking your wins, even tiny ones, helps build consistency and confidence, making it easier to upgrade your habits over time and create a positive ripple effect in your daily routine.
Process Goals
Having a goal is great but it can appear too large to imagine achieving or perhaps it leaves you feeling unsure of how to approach it. Process goals are specific, actionable steps that combine to move you closer to achieving your overall goal. Aiming to ‘eat healthier’ is not only vague but it gives you no starting point, adding process goals to this will give you easy to measure steps to move you closer.
Fruits and vegetables are not only incredibly nutrient dense but are also relatively low in energy, meaning you can consume a large quantity without having a high caloric intake. A process goal for these could be trying to include at least three fruits or vegetables in every meal paired with a large glass of water.
Liquid calories are an easy way to overconsume energy without knowing it and another great target for a process goal. Instead of cutting them out cold turkey, try swapping all regular fizzy drinks for zero sugar drinks then once you have adjusted you can gradually ween them to more suitable beverages.
The Bottom Line
Coming off the medication can be a daunting and scary prospect, and it’s completely normal to feel uncertain about whether you can maintain your progress without it. That’s exactly where health coaching comes in.
Our coaching puts your health at the heart of everything we do. We focus on encouraging changes that are right for you, helping you create manageable targets around nutrition, motivations, lifestyle and movement with process goals to complete and power you through your journey.