Keeping weight off, how to build a routine you never need a break from

The holiday test

Ask of every habit you build, would I want a holiday from this? If the answer is yes, it is probably too strict. A routine you never need a break from is the one that lasts. That usually means eating foods you enjoy in sensible amounts, moving in ways you like and keeping a little flexibility for weekends.

A steady pace

A loss of around 0.5 to 1kg a week, about 1 to 2lb, is a common guide. Going faster usually means eating too little to keep up. Your starting point matters too, and the NHS BMI calculator is a useful first check before you set a goal. It does not judge muscle, so treat it as a guide rather than a verdict.

What changes as the goal grows

The habits are the same whatever the size of your goal. What changes is how long you need to keep them going and how much support helps. Each line below is a rough guide, not a promise.

• 5kg, about 11lb. A few clear changes are often enough, breakfast, fewer sugary drinks and a daily walk.
• 10kg, about 1 stone 8lb. Expect at least 1 slow patch. A plan for weekends and evenings becomes important.
• 15kg, about 2 stone 5lb. Strength work twice a week helps protect muscle as you go.
• 20kg, about 3 stone 2lb. Talk to your GP before you start, and build in regular reviews with someone who follows your progress.
• 25kg, about 3 stone 13lb. Set stages of 5kg and enjoy each one. A long goal feels shorter in steps.
• 30kg, about 4 stone 10lb. Plan maintenance pauses along the way to practise holding a new weight.
• 35kg, about 5 stone 7lb. Your daily needs fall as you lose, so portions will need reviewing more than once.
• 40kg, about 6 stone 4lb. Medical follow-up alongside daily support is the safest route. The journey is long and company makes a real difference.

Keep moving, your way

Regular activity is one of the habits most linked with keeping weight off. The NHS physical activity guidelines for adults recommend 150 minutes of moderate activity a week and strength exercises on 2 days. Walking counts. So does gardening, cycling to work or a loop of Beverley Westwood at the weekend.

Watch the trend, not the day

Weigh yourself once a week on the same day. Decide in advance on a small margin, for example 2kg, about 4lb. If you pass it, go back to the habits of your loss for a few weeks. Our page on stepping off the yo-yo cycle explains this early warning in more detail, and our guide to reading a stuck set of scales helps when the number stops moving.

People make it easier

Habits last longer when you share them. One Google review of Willerby Nutrition describes a club full of positive people all working towards the same goal, and members meet every morning for breakfast with a daily follow-up from coaches trained in nutrition. A free assessment is the easiest way to see whether it suits you.

This article is general guidance and does not replace advice from your GP, who should be your first stop for any large weight goal or health condition.