Relapse and weight regain

Weight regain is common and can happen for many reasons, and it is possible to get back on track.

Why weight regain happens

Your body is designed to protect itself from weight loss. After losing weight:

• Your metabolism may slow down slightly, meaning you burn fewer calories
• Hormones that increase hunger can rise, while those that help you feel full can drop
• Old habits and routines can return during times of stress, illness, or change
• Life events can shift priorities away from your health goals

Understanding these factors can help you respond with patience and the right strategies.

Responding with self-compassion

Blaming yourself for weight regain can make it harder to take positive action. Instead:

• Remind yourself that this is a common experience
• Focus on what worked for you before
• Set small, achievable goals rather than trying to change everything at once

Practical steps to get back on track

• Revisit your meal and activity routines, and make small adjustments
• Plan ahead for times when healthy choices are harder
• Check in on your sleep and stress management, as both can affect weight
• Seek support from your healthcare team or a weight management programme

The bigger picture

Managing your weight is not a one-time project; it is an ongoing process. There will be ups and downs along the way.

Each time you return to your healthy habits, you build skills and resilience that make long-term success more likely.