How to lose weight and keep it off

So, you’ve made a decision — this is the time you’re going to lose the weight and keep it off.

And that’s the key distinction.
Because while many people can lose weight in the short term, maintaining that weight loss over time is far more challenging.

Research consistently shows this. In a large meta-analysis of 29 long-term weight loss studies, more than 50% of lost weight was regained within two years, and by five years, around 80% had been regained.

(Hall & Kahan, 2019 — “Maintenance of Lost Weight and Long-Term Management of Obesity”)

This doesn’t mean weight loss is impossible — but it does highlight a critical truth: how you lose weight matters just as much as how much you lose.

Weight Loss in Reality: Why the Scale Can Be Misleading

Many commercial weight loss programmes promise rapid results in the first few weeks. And often, they deliver — at least on the scale.

But a significant proportion of early weight loss typically comes from:

Water loss
Loss of lean body mass (muscle)
Only a smaller proportion from fat mass

When the focus is solely on total body weight — rather than body composition — the result is often slower metabolism, increased hunger, and a much higher risk of weight regain.

This is especially relevant after 40, when muscle loss, hormonal shifts, and changes in blood sugar regulation can make traditional dieting approaches far less effective.

That’s why sustainable weight loss after 40 requires a different framework — one that prioritises muscle preservation, blood sugar stability, and metabolic health rather than aggressive restriction.

What do we mean by body composition?

*Image courtesy of https://www.valleymedicalweightloss.com/service/body-comp-analysis/

Body Composition Analysis (Body Comp) is used to describe the percentage of fat, bone, water, and muscle in a human body. Everyone’s body composition is unique, regardless of the outward appearance. You can be the same height and weight of someone and have the same BMI, but have completely different body compositions!

How to change your body composition

A review paper by Darryn Willoughby et al (2018) on body composition changes in weight loss highlighted (indicated in above picture) that although different diets programs lead to weight loss a large % of these was from a loss of lean body mass (LBM).

Remember we want FAT LOSS and your changed body composition to be still here in 6 months, 12 months and beyond.

Still Want a Quick Fix and Quick Weight Loss?

If you are looking for me to tell you (as a Registered Nutritional Therapist) that quick fixes, potions, shakes, detox smoothies, and surviving on one meal a day (OMAD) will get you to where you want to be, to lose the fat, and those important inches then I’m sorry..it’s not going to happen!

BUT if you are prepared to listen to what I say, implement a PLAN, work together and adjust as we go where its needed???

Then YES! we can get you to where you want to be, lose the weight and fat and lose those inches….

But more than that, provided you implement what I suggest in the maintenance stage you’ll also have a good chance of KEEPING THE FAT LOSS at bay.