For most adults, maintaining a healthy weight is a long-term, often frustrating process rather than a short-term goal. There is an abundance of information available on how to lose weight and keep it off; however, results can be very inconsistent. Successful weight management is about developing healthy, sustainable habits over time, not about finding a "quick fix" or hoping to achieve a "perfect" weight.

It requires knowledge of how your body works, a commitment to the process of weight management, and realistic expectations of what you can achieve with your body through your efforts.

Why Weight Management Is More Complex Than It Appears

Body weight is influenced by much more than just what we eat. Factors such as hormones, sleep patterns, stress, mental well-being, genetics, and metabolic rate significantly impact the amount of body weight an individual carries. 

By understanding the breadth of these influences, individuals can begin to shift their attention away from self-blame for weight issues and towards utilising techniques that support the body rather than work against it.

Setting Realistic and Sustainable Goals

For the vast majority of adults, it will likely be more beneficial to improve energy, mobility, glucose levels, and heart health than to achieve a pre-determined number on the scale.

Sustainable goal setting is often characterised by gradual weight loss rather than quick weight loss, weight maintenance following weight loss, improved daily functioning, and enhanced self-esteem.

A focus on successful outcomes reduces stress for the individual while promoting a steady approach toward achieving their goal.

Nutrition Strategies That Support Long-Term Change

The National Institute of Nutrition (NIN), ICMR – Dietary Guidelines for Indians (2024) provide evidence-based dietary recommendations for healthy weight management, balanced nutrition, and the prevention of obesity-related health conditions in Indian adults.

Although extreme dieting may yield rapid results, this is rarely a long-term solution. Nutrition that meets your needs with a balanced mix of nutrients is healthy and enjoyable.

Some helpful principles for managing obesity include:

• Eating meals at regular intervals to avoid going too long without food
• Including protein and fibre to support lasting fullness
• Using moderation with ultra-processed foods while still enjoying meals
• Paying attention to portion sizes without strictly banning certain foods

Following these approaches supports slow, steady progress in obesity management and helps prevent cycles of deprivation and binge eating.

The Role of Physical Activity Beyond Burning Calories

Exercising is often viewed as just a way to burn calories and lose weight; however, it also provides many additional health benefits. For instance, regular exercise can positively impact an individual’s insulin sensitivity, emotional well-being, sleep patterns, and overall muscle mass, helping manage long-term weight.

When it comes to maintaining a routine and consistently participating in activities rather than focusing on high intensity, we find that moderate to gentle strength training and mild to gentle cardiovascular exercise, combined with flexibility during stressful/busy times are the best methods for adults to manage their weight.

You should always view movement as an act of self-care, rather than as punishment.

Behavioural and Emotional Factors Matter

Behaviour and emotions are closely related to how people manage their weight. Stress eating, emotional eating, and disrupted routines can all undermine the best-laid plans for managing one's weight.

Below are steps to help address some of the ways that negative emotions and stress can lead to unhealthy eating habits:

• Identify your personal triggers for unhealthy eating
• Practice mindful eating
• Create better sleeping habits
• Seek counselling or support when needed

These steps build resilience rather than relying solely on willpower.

When Medical Support Becomes Part of the Plan

Some adults cannot achieve or maintain progress with just lifestyle changes alone. Medical evaluation in these cases may identify underlying factors, such as hormonal imbalances or metabolic diseases, that require treatment.

In conjunction with medical supervision, treatments such as Wegovy 1 mg FlexTouch, containing semaglutide, have been prescribed to help regulate appetite and reduce persistent hunger.

Monitoring Progress Without Obsession

Consistently weighing may create anxiety rather than motivate, as well as being able to tell if someone is making progress without having to use a scale through other indicators:

• An increase in stamina or strength.
• An improvement in sleep quality.
• Reduction of joint pain.
• Improved laboratory values.

All four of these indicators provide a good indication of improved health status, even when an individual’s weight has remained stable over time.

Preventing Weight Regain Over Time

Maintaining Your Weight Will Require A Different Set Of Skills Than Losing It. Most People Who Lose Weight Will Experience A Setback When Their Support System Is No Longer Available Or When Their Routine Has Been Disrupted.

The Following Strategies Can Help Maintain Weight Loss:

1. Eat Regular Meals

2. Change Your Habits When There Are Major Changes In Your Life

3. Get Follow-Up Support Early

4. Accept Minor Fluctuations In Your Weight Without Getting Upset.

Long-Term Maintenance Involves Adapting To Changes Rather Than Trying To Control Everything.

Final Thoughts

Rather than identifying the best option for an ideal weight management strategy, effective weight management entails creating a flexible approach that meets the ever-changing needs of a person throughout their life. 

Adults can achieve improved health and quality of life through realistic objectives, self-awareness, compassion, and appropriate resources to help them accomplish their goals. Weight management is not about controlling your body; it is about caring for it.