Tips for maintaining a healthy weight long-term

Reaching your weight loss goal is an achievement worth celebrating. It represents dedication, effort, and a real commitment to improving your health and wellbeing. For so long, your attention has been focused on seeing that particular number on the scales – but then what happens? Once you’ve hit your goal weight, how do you maintain it?

It’s a common challenge. Long-term weight maintenance isn’t about strict rules or constant restriction. It’s about finding balance - developing daily habits that nourish your body, support your mind, and fit naturally into your lifestyle. 

And it’s worth it. Maintaining a healthy weight can bring lasting benefits, from steady energy levels and improved mobility to reduced risk of chronic disease. Most importantly, it keeps you feeling good!

Here are our tips for maintaining a healthy weight for good.

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1. Build balanced, sustainable eating habits

Once weight loss has been achieved, the goal is to transition from a calorie-deficit mindset to a maintenance plan that supports your body’s needs.

To do that:

• Choose nutrient-dense whole foods such as vegetables, fruits, proteins, legumes, and whole grains
• Limit processed foods, sugary drinks, and refined carbohydrates that can trigger hunger and energy dips
• Prioritise portion awareness by eating slowly and learning to recognise your fullness cues 
• Stay hydrated – water supports metabolism and can reduce unnecessary snacking.

A balanced diet is not about perfection, but about consistency. Sustainable weight management starts with nourishing your body rather than restricting it.

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2. Keep moving - make exercise part of your routine

Regular physical activity plays a central role in how to maintain a healthy weight after weight loss. It helps preserve muscle mass, supports metabolism, and improves overall wellbeing.

Australia’s physical activity guidelines encourage you to: 

• Aim for at least 20 minutes of moderate intensity exercise everyday (for example, brisk walking, swimming, or cycling)
• Include two or more strength-training sessions weekly to support muscle tone and metabolism
• Find activities you genuinely enjoy - consistency is easier when exercise feels rewarding rather than obligatory
• Move throughout the day by taking short walks, using stairs, or stretching during breaks.

Even small, regular efforts can make a lasting impact on long-term weight management. 

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3. Maintain a healthy relationship with food

Emotional eating can make it harder to maintain a healthy weight. It can easily undo your best intentions but there are ways to develop a better relationship with food such as:

• Reflecting on situations that lead to unplanned eating, such as stress, boredom, or low mood.
• ‘Surfing’ your food cravings – you may find they pass as quickly as a wave hits the shoreline.
• Finding emotionally soothing strategies such as journalling, walking, practising mindfulness, or connecting with a friend.
• Practising mindful eating by:
  
  • Sitting down for meals
  • Minimising distractions (e.g. phones, TV)
  • Savouring the taste, texture, and aroma of your food
  • Noticing when you’re satisfied - not stuffed.
• Dropping the ‘good’ vs ‘bad’ food labels and allowing yourself to enjoy a wide range of foods in moderation – that flexible mindset may help to reduce guilt and binge-eating patterns.
• Focusing on long-term wellbeing, recognising that a positive relationship with food supports emotional regulation, physical health, and sustainable weight management.

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4. Prioritise sleep and stress management

Sleep and stress both influence appetite, hormones, and energy levels so try to:

• Aim for 7–9 hours of quality sleep per night
• Keep a regular sleep routine by going to bed and waking up at similar times
• Manage stress through relaxation techniques such as deep breathing, yoga, or nature walks.

A well-rested, calm body is more capable of maintaining energy balance and avoiding unnecessary cravings.

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5. Stay accountable and connected

Ongoing support can make all the difference in maintaining motivation. You may drift a little but it’s easier to get back on track quickly if you:

• Continue to monitor your weight or body composition, paying attention to trends rather than daily fluctuations
• Check in with your healthcare provider or weight management consultant to review your progress
• Connect with others who share similar goals; community support can help you stay committed and inspired.

Accountability fosters consistency, and consistency leads to success in long-term weight management.

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6. Focus on overall wellbeing

Maintaining a healthy weight is not only about numbers on a scale - it’s about how you feel physically, mentally, and emotionally.

We encourage you to: 

• Celebrate small victories and recognise non-scale achievements, such as improved fitness, better mood, or reduced joint pain
• Find non-food ways of treating yourself, such as a new outfit or gadget
• Be patient and kind to yourself if progress slows or setbacks occur; sustainable change takes time.

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The benefits of maintaining a healthy body weight

Maintaining a stable, healthy weight can:

• Reduce risk of heart disease, type 2 diabetes, and high blood pressure
• Improve joint health and mobility
• Enhance energy levels and mental clarity
• Support better sleep and mood
• Promote long-term wellbeing.
  
  

Supporting your weight management journey

At Botaniqal, our healthcare professionals provide evidence-based guidance to help you maintain your goal weight. Our holistic approach combines medical insight with practical tools to help you sustain the results you’ve worked so hard to achieve.

Book an appointment.

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Disclaimer

All information is general and not intended as a substitute for professional advice.  

References

• Eatforhealth.gov.au. (n.d.). The Australian Guide to Healthy Eating. Retrieved November 10, 2025 from https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
• Health.gov.au. (n.d.). Physical activity and exercise guidelines for all Australians. Retrieved November 10, 2025 from https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians?language=en
• Houston Methodist. (2020, December). A Dietitian's No-Nonsense Guide to Fighting Emotional Eating. Retrieved November 10, 2025 from https://www.houstonmethodist.org/blog/articles/2020/dec/a-dietitians-no-nonsense-guide-to-fighting-emotional-eating/
• CSIRO. (2025, September). Total Wellbeing Diet. Retrieved November 10, 2025 from https://www.csiro.au/en/news/all/news/2025/september/total-wellbeing-diet