Why is it so difficult to lose weight and keep it off?
It can be difficult to maintain a lower weight because the body biologically tries to counteract weight loss over time. When body weight decreases, energy expenditure falls and signals linked to hunger and appetite can increase, a process sometimes called metabolic adaptation.
At the same time, levels of hormones that regulate hunger and fullness change, which can mean that many people experience increased hunger, stronger cravings for sweet foods and a greater focus on food after weight loss. The body also needs less energy at a lower weight, which means that previous eating habits can more easily lead to weight regain.
Stress, lack of sleep and old lifestyle habits can also affect the ability to maintain weight loss in the long term. Sustainable weight loss is therefore rarely about willpower alone, but often about long-term changes to diet, physical activity and lifestyle.
Medical treatment can provide support in regulating appetite and hunger and make it easier to maintain healthy habits over time.
How can you achieve sustainable weight loss with the right diet?
Sustainable weight loss is usually based on a diet with a balanced energy deficit, combined with high nutritional value and good satiety. Protein-rich foods and fibre-rich ingredients can contribute to increased feelings of fullness and more stable blood sugar levels, which can make it easier to regulate hunger and reduce snacking.
For many people, long-term and flexible eating habits work better than strict diets or extensive restrictions. Regular meals, sufficient fluid intake and a balanced diet can also contribute to more stable energy levels and reduce the risk of overeating.
At the same time, physical activity is an important part of sustainable weight loss. Regular movement and strength training can contribute to increased energy expenditure, improved metabolism and the preservation of muscle mass during weight loss.
Preserve your muscle mass when losing weight
During weight loss, the body usually loses both fat mass and muscle mass. To promote healthy and sustainable weight loss, it is therefore important to actively work to preserve muscle during treatment.
Regular strength training helps the body maintain muscle mass and physical function, while sufficient protein intake provides the body with the building blocks needed for recovery and muscle maintenance. Muscle mass also plays an important role in the body's energy expenditure and metabolism over time.
Sleep and recovery are also important factors for preserving muscle and supporting long-term health. It is therefore recommended that weight loss is combined with strength training, a nutritious diet and sustainable lifestyle habits for the best possible results.
Medical support for sustainable weight loss
Modern weight loss medicines, such as GLP-1-based treatments, work by affecting the body's systems for hunger, fullness and blood sugar regulation. Treatment can contribute to reduced appetite, increased feelings of fullness and reduced food cravings, which for many patients makes it easier to create and maintain an energy deficit over time.
The medicines affect both the brain's appetite centres and gastric emptying, which can reduce the constant focus on food and make long-term lifestyle changes easier. For people living with overweight or obesity, medical treatment can therefore provide important support in combination with diet, physical activity and other lifestyle habits.
Obesity is now classified as a chronic disease, and the need for treatment varies between individuals. For some patients, long-term treatment may be appropriate to maintain weight loss and improved metabolic health over time.
Frequently asked questions about sustainable weight loss
Do I have to count calories for the rest of my life?
No. For many people, calorie counting or food tracking can be a helpful tool for a period of time to build an understanding of portion sizes, energy intake and eating habits. It can also help identify patterns that affect weight.
The goal of sustainable weight loss is usually to establish long-term habits around diet, fullness and meal structure rather than permanently weighing or tracking all food. Once healthy routines have been established, many people find that they can regulate their food intake more naturally without having to count calories every day.
For some people, continued structure or follow-up may still be helpful during certain periods, particularly during major lifestyle changes or if weight begins to increase again.
Why does hunger increase during weight loss?
When the body loses weight, biological mechanisms are activated that aim to restore energy balance. The body can then increase signals linked to hunger while reducing fullness signals, which means that many people experience increased appetite during weight loss.
Part of this process is controlled by hormones that affect hunger and fullness, such as ghrelin. At the same time, the body adapts by reducing energy expenditure, which can make it more difficult to maintain weight loss over time.
These biological adaptations are a natural part of the body's energy regulation and an important reason why long-term weight loss is often more complex than willpower alone. Medical treatment can provide support in regulating hunger and appetite and make sustainable lifestyle habits easier to maintain over time.
What is a healthy weight?
A healthy weight is a level at which the body functions well and where health, energy and quality of life are supported over time. It is not only about the number on the scales, but also about factors such as blood pressure, blood sugar, physical fitness, sleep and general wellbeing.
BMI is often used as a medical guideline, with a BMI between approximately 18.5 and 25 usually classified as within the normal range for adults. At the same time, health is influenced by many different factors, and BMI does not provide the full picture of body composition or individual health.
Even a small amount of weight loss can provide significant health benefits, particularly for people living with overweight or obesity. The goal of weight loss is therefore usually improved health and sustainable lifestyle habits rather than reaching a specific number on the scales.
How long do I need to take weight loss medication to maintain the results?
Obesity is a chronic disease in which the body's biological systems often counteract long-term weight loss. When treatment with weight loss medication is stopped, hunger, appetite and weight gain can therefore return over time, particularly if sustainable lifestyle habits have not been established.
For many patients, long-term treatment or maintenance treatment may be appropriate to maintain weight loss and improved metabolic health. The need for continued treatment varies between individuals and is always assessed together with the treating doctor based on treatment response, health status and individual goals.
Medication is also combined with long-term changes to diet, physical activity and lifestyle for the best possible results over time.
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