Tired of Losing Weight Only to Regain It Back? Here’s How to Achieve Sustainable Fat Loss

Have you ever experienced the frustration of losing weight, only to see it gradually return? You’re not alone in this struggle. Many people find themselves in a challenging cycle of weight loss and regain. In fact, a study of 29 long-term weight loss programs found that over half of participants regained weight within two years, and 80% within five years [1]. This highlights the challenges many face in achieving sustainable fat loss.

So why do so many people struggle to keep the fat off?

• Over-reliance on exercise: Exercising heavily during the fat-loss phase, then struggling to maintain it due to time, energy, or cost constraints.

• Unaddressed behavioural factors: Emotional eating, binge eating, and disordered eating habits can all contribute to regaining body fat.

• Life changes: Financial difficulties, relationship shifts, job changes, hormone fluctuations can significantly impact your ability to maintain fat loss.

• Knowledge gaps: Many struggle with understanding how to eat healthily, read food labels, or manage food-related social situations.

• Unrealistic fat-loss approaches: Fad diets, severe calorie restrictions and extreme exercise regimes are all too prevalent.

• Lack of social support: Not having friends, family, or a community to encourage your efforts can make it harder to maintain fat loss.

Many have tried yo-yo diets, extreme plans, or intense exercise routines, believing they were effective. If this resonates with you, reflect on this: did they provide you lasting results? If not, it may be time to explore a more sustainable approach.

How to Achieve Fat Loss That Lasts a Lifetime

To achieve long-lasting fat-loss success, you need a sensible and maintainable approach that prioritises your overall health rather than just rapid weight loss. This approach isn’t just about changing how you look — it’s about improving your health, confidence, and long-term wellbeing. Here’s what you should focus on:

• Focus on Gradual Fat Loss: Aim to lose 0.5–2 lbs per week, people differ in their metabolic responses, and what works for one person may need tweaking for another. If you’re shorter, aim for the lower end, as your calorie needs will be smaller. This steady pace helps ensure that the weight lost is primarily fat, not muscle or water.

• Calculate Your Calories: Accurately determine your calorie needs based on your current physical activity level; there are many calculators online you can use such as MyFitnessPal, the TDEE calculator, and many more. Just remember to adjust your calories when your exercise levels change and also when your body weight reduces, as your calorific requirements will change.

• Plan Your Meals: Choose whole, minimally processed foods that you enjoy, and focus on nutrient-dense options that support your heart, gut, and brain health. Include a variety of fruits, vegetables, whole grains, and healthy fats in your diet. Fibre is your friend — aim for at least 30g per day. Simple swaps like using oat bran instead of regular oats or adding more fibre-rich veggies such as green peas, broccoli, and sweet potatoes (with skin) can help. Avoid eliminating whole food groups such as carbohydrates or fats — your body thrives on balance, and it’s this balance that supports sustainable fat loss

• Incorporate Body Movement: Regular physical activity is essential for maintaining lean muscle and supporting overall health. Even simple activities like walking are a great starting point! Start taking the stairs instead of the lift, park your car further away in the car park to increase your steps, walk places you would normally drive to if they are within a walkable distance. Schedule exercise like any important appointment — consistency is key!

  However, remember that while exercise is important, relying on it alone won’t guarantee fat loss. Research shows that a combination of proper nutrition and physical activity is key to achieving sustainable results [2,3,4,5].

• Address Lifestyle Factors: Prioritise sleep (ideally 7 hours or more), manage stress, and tackle any underlying behavioural issues such as emotional eating, binge eating, disordered eating patterns, and negative food associations. Understanding your triggers and developing healthy coping strategies can help you stay on track.

• Prepare for Challenges: Life will throw curveballs your way—holidays, social gatherings, and unexpected events. Anticipate these challenges and develop strategies to stay on track so you can enjoy life without derailing your progress. For example, if you’re going to a family meal at a pub see if you can find the menu online and make a plan for what you will order, hopefully they provide calorie information but if not, research online the approximate nutritional information for that meal, you can usually copy and paste the meal ingredients, stating it's a pub meal, into a simple search and you will get a rough idea.

  
  

Breaking the cycle of yo-yo dieting and unsustainable fat loss means taking a hard look at your habits and mindset. Have you truly addressed the behaviours that lead to emotional or binge eating? Are you prepared to move beyond quick fixes and commit to a sustainable approach? By focusing on these critical areas, you can transform not only your body but also your relationship with food and your overall health.

Ready for Real Results?

If you’re tired of the weight-loss rollercoaster and want to achieve lasting fat-loss results, it’s time to take a new approach. Figure out what’s holding you back and make a plan. You could plan out your meals for the week, block out ‘meal prep’ time, schedule exercise into your calendar, or just try something different. If you feel like you can’t do it alone seek help from a nutrition professional.

At White Nutrition, we specialise in helping clients achieve sustainable fat loss through personalised nutrition and lifestyle coaching. Our current services are 1:1, but we’re excited to announce our new women’s membership, Nutrition and Lifestyle, launching on January 2026. This community-driven programme combines nutrition education with monthly content shaped by member requests. Each month’s focus is guided by the community’s priorities and may include resources such as recipes, short courses, community-requested education materials and a monthly community fat-loss or maintenance meal plan. Founding members will have the unique opportunity to help shape the direction of the membership and influence the content offered, they will also get the lowest price! You’ll also have the chance to connect with like-minded women who share your goals and challenges and engage in open discussions on topics such as emotional eating, hormones, and mindset.

This membership is designed specifically for women who are ready to break free from dieting and build a healthy relationship with food.

Don’t let past setbacks define your journey. Sustainable fat loss is possible — and you don’t have to do it alone. If you’re ready to achieve results that last, contact us today to find out if the membership is right for you. We’ve helped women overcome challenges they once thought impossible — from age and medication to menopause — and we believe you can achieve your goals too.

Ready to stop the cycle and start seeing real, lasting results? Our official launch is January 2026

Membership Details & Onboarding

The membership costs £180 for 6 whole months of support or £360 for a whole year! That's under £1 per day. This minimum 6 month commitment ensures members are committed to their long-term journey and not just seeking a quick fix. Once you sign up and payment is received, your onboarding will begin immediately, giving you early access to the software and its features. Klarna is also a payment option for those who wish to split the payment.

The main content and community officially launch in January 2026, but all founding members will get early access to the app and the accountability tools such as weekly online check-ins, without charge as a bonus for joining early — giving you a head start on your health journey.

Ready to take the next step? Learn more about our Sustainable Fat-Loss & Maintenance Membership for Women here. If you have any questions or are wondering whether it’s the right fit for you, contact us — we’d be happy to chat.

References

1. Hall, K. D., & Kahan, S. (2018). Maintenance of lost weight and long-term management of obesity. Medical Clinics of North America, 102(1), 183–197. doi:10.1016/j.mcna.2017.08.012

2. Donnelly, J. E., Blair, S. N., Jakicic, J. M., & Manore, M. M. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine and Science in Sports and Exercise, 41(2), 459-471. doi:10.1249/MSS.0b013e3181949330

3. Klein, S., & Sheard, N. F. (2004). Weight loss with diet and exercise and the effects on metabolic syndrome. New England Journal of Medicine, 350(23), 2397-2404. doi:10.1056/NEJMoa032508

4. Stiegler, P., & Cunliffe, A. (2006). The role of diet and exercise in the management of obesity. Nutrition & Metabolism, 3(1), 11. doi:10.1186/1743-7075-3-11

5. Donnelly, J. E., & Smith, B. K. (2014). Exercise and weight management: The role of exercise in weight management. Nutrition Reviews, 72(3), 165-174. doi:10.1111/nure.12105