As someone who’s navigating the ups and downs of weight loss and maintenance, I’ve learned that the journey doesn’t end when you reach your goal weight. In fact, keeping the weight off is often the hardest part. I’m 30, and like many others, I’ve turned to weight loss medicines like Wegovy to help me lose weight, but I’ve quickly realised that long-term success comes from setting realistic goals. Here’s what I’ve discovered so far.

Be Honest About Your Lifestyle

First things first, you’ve got to be honest with yourself. Losing weight is one thing, but maintaining it? That’s a whole different ball game. It’s not just about sticking to strict diets or working out intensely every day – you’ve got to look at what you can realistically keep doing in the long run. For me, it was about accepting that I’m not someone who can work out six times a week, nor do I want to give up my favourite foods forever.

When I started using Wegovy, the medication helped me lose weight, but it also made me realise that to keep the weight off, I had to create habits I could stick to. I aimed for small, achievable changes – like exercising three times a week and eating a bit more mindfully – instead of setting extreme, unsustainable goals.

Focus on Health, Not Just the Scale

I’ll admit, like many people, I used to be obsessed with the numbers on the scale. But now that I’m focusing on weight maintenance, I’ve come to understand that health is so much more than that. It’s easy to get disheartened when the scale doesn’t move, but remember, it’s not the only indicator of progress.

You might find that your weight fluctuates slightly from day to day – I certainly did – but instead of panicking, it’s helpful to pay attention to other factors, like how your clothes fit, your energy levels, and how strong you feel. Weight maintenance is a balance, and the key to it is understanding your body’s natural rhythms.

Set Small, Manageable Goals

When I first started, I set a big goal – to maintain my current weight for the next year. That was great in theory, but pretty overwhelming in practice. What helped me was breaking that big goal into smaller ones. Instead of thinking about maintaining my weight for an entire year, I’d focus on maintaining it for a month.

Small, manageable goals make the whole process feel more doable. For example, I’d set targets like eating five servings of fruit and veg a day or going for a 30-minute walk three times a week. These little changes added up over time, and because they weren’t too drastic, I didn’t feel like I was constantly depriving myself.

Accept That Slip-Ups Happen

Here’s something I wish I’d known earlier: it’s okay to slip up. Life happens – birthdays, holidays, and stressful days at work are part of it, and sometimes, you’ll overeat or skip a workout. What I’ve learned is that it’s not the end of the world. The trick is not letting one bad day turn into a bad week or month.

Instead of beating myself up, I’ve started thinking of slip-ups as part of the process. If I overindulge one day, I try to get back on track the next without guilt. Being kind to yourself and realising that perfection isn’t the goal – consistency is – has made a world of difference for me.

Use Weight Loss Medicines as a Tool, Not a Solution

For those of us using weight loss medicines like Wegovy, it’s important to remember that these are tools, not magic fixes. The medication helped me shed the pounds, but to maintain that weight loss, I knew I couldn’t rely solely on the medication. It’s about making sustainable changes in my lifestyle that I can carry on without the medicine long term.

Wegovy helped curb my appetite, but it didn’t change my habits for me. So, I worked on mindful eating, portion control, and finding an exercise routine that I could stick with. These are the habits that have helped me maintain my weight after the initial loss.

Find a Support System

Finally, I can’t stress enough the importance of having a support system. Whether it’s family, friends, or even an online community, having people who understand what you’re going through can make a huge difference. For me, joining a group of people who were also using Wegovy gave me a place to share experiences, struggles, and tips. It’s comforting to know you’re not alone in this journey and having that accountability can help keep you motivated.

In conclusion, maintaining weight loss is all about setting realistic, sustainable goals. By being honest with yourself, focusing on health, setting small goals, accepting slip-ups, using medication wisely, and finding support, you can create a lifestyle that works for you in the long term.