By the Medsmingle Team · Updated 13 November 2026

Keeping weight off can be harder than losing it. People who manage it long term tend to share a few habits: they stay physically active, weigh themselves at least once a week, eat breakfast and watch less TV. Losing weight gradually, at about 1 to 2 pounds a week, also makes you more likely to keep it off.

What people who keep weight off do

The National Weight Control Registry tracks people in the US who have lost at least 30 pounds and kept it off for at least a year. In a study of 3,003 members:

• about four in five ate breakfast every day
• most followed a low-calorie, low-fat diet
• most were very physically active, often by walking
• 62% watched 10 hours of TV a week or less
• 79% weighed themselves at least once a week

Members who started weighing themselves less often over the next year regained more weight than those who kept weighing as often or more often.

These habits are linked with success. The study doesn’t prove that each one causes it, but together they’re a sensible guide.

Habits to build

Keep moving

Physical activity is one important part of maintaining weight loss, alongside nutrition, sleep, medical care and sustainable routines. People who keep weight off typically do 60 to 90 minutes of moderate-intensity activity, such as brisk walking, on most days, though not necessarily all at once. That’s more than the standard 150 minutes a week, and the amount you need varies from person to person. Walking is the most common choice among people in the registry.

Weigh yourself regularly

Regular monitoring may help some people spot trends. If weighing causes distress or you have an eating-disorder history, choose another monitoring approach with your clinician.

Keep your eating pattern consistent

Stick to a healthy eating pattern even when your routine changes. Plan ahead for weekends, vacations and special occasions, so you have healthy food on hand.

Don’t let yourself get over-hungry

Try not to get over-hungry, and avoid overeating. For some people, that means eating breakfast: about four in five registry members eat breakfast every day. The aim is to find habits you can keep up.

Watch less TV

Most registry members watch 10 hours of TV a week or less, well below the US average. Less screen time can mean more time moving.

Get support

Many people who keep weight off rely on support from others, such as family, friends or a group. That support can help you stay on course.

Lose weight gradually

People who lose about 1 to 2 pounds a week are more likely to keep it off than people who lose weight faster. Our guide to calorie deficits explains how to set a steady pace.

Adjust as your body changes

As you lose weight, your body burns fewer calories, so eating the way you did before you lost weight can bring it back. Re-check your calorie needs, and read about the weight-loss plateau if your progress stalls.

When to get professional help

If the weight keeps coming back, structured help can make a difference. US guidelines recommend a comprehensive lifestyle program lasting at least 6 months for adults who need to lose weight. A doctor can also talk you through other options.

Frequently asked questions

How often should I weigh myself?

A weekly check may suit some people, but it is not required for everyone. Choose a method that supports physical and mental health.

Do I need to keep counting calories forever?

Not necessarily. Keep an eye on your weight and habits, and make small changes early if the scale starts to creep up.

Why is it so hard to keep weight off?

As you get lighter, your body needs fewer calories, so going back to old eating habits brings weight back.

How much exercise do I need to keep weight off?

People who keep weight off typically do 60 to 90 minutes of moderate activity on most days, and it can be split into shorter sessions. Needs vary from person to person.

Sources

• Consistent self-monitoring of weight: a key component of successful weight loss maintenance, Butryn ML, Phelan S, Hill JO, Wing RR, Obesity (2007)
• Tips for Keeping Weight Off, Centers for Disease Control and Prevention (CDC)
• Physical Activity and Your Weight and Health, CDC
• Steps for Losing Weight, CDC
• 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults, American College of Cardiology
• Why is the 3500 kcal per pound weight loss rule wrong?, Hall KD and Chow CC, International Journal of Obesity (2013)

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Don’t start, stop or change a medicine without talking to a qualified healthcare professional.

By the Medsmingle Team · Updated 13 November 2026

Many women with polycystic ovary syndrome (PCOS) have insulin resistance, which can make weight harder to manage. For people with higher weight, modest weight loss may improve metabolic health and menstrual regularity, but benefits vary. No single diet is best for PCOS: a healthy eating pattern you can stick with, plus regular activity, can relieve symptoms.

What is PCOS?

PCOS is a common health problem caused by an imbalance of reproductive hormones. It affects about 1 in 10 women of childbearing age. It can cause missed or irregular periods, and it’s one of the most common causes of infertility. It can also cause acne, extra hair growth and hair loss.

Why PCOS and weight are linked

Many women with PCOS have insulin resistance, which means the body doesn’t use insulin well. It’s especially common in women who are overweight or have obesity. Risk is influenced by several factors, including family history; PCOS is not a personal failing.

Over time, insulin resistance can lead to type 2 diabetes. PCOS increases the risk of diabetes; ask about appropriate glucose screening.

How weight loss helps

Losing weight may lower your blood sugar and help your body use insulin better. An individual weight-management plan may help some people. Healthy eating and physical activity can benefit health even without weight loss.

What helps you lose weight with PCOS

• A steady calorie deficit. Eating a little less than your body uses each day is still the basis of weight loss. Our guide to calorie deficits explains how to set yours.
• A healthy eating pattern you can keep up. The 2023 international PCOS guideline found no evidence that any one type of diet works better than another for PCOS. Any diet in line with general healthy-eating guidelines has health benefits, so choose one that suits you.
• Regular activity. To avoid gaining weight, aim for 150 to 300 minutes of moderate activity, such as brisk walking, or 75 to 150 minutes of vigorous activity a week. For modest weight loss and to stop it coming back, the guideline suggests at least 250 minutes of moderate or 150 minutes of vigorous activity a week. Add muscle-strengthening activity on 2 non-consecutive days.
• A realistic pace. Losing about 1 to 2 pounds a week is more likely to last than losing weight fast.

If you feel judged about your weight

You’re not alone. The guideline notes that many women with PCOS experience weight stigma in healthcare. It’s fine to tell your doctor which goals matter most to you, such as regular periods or getting pregnant.

Medicines your doctor may suggest

• Hormonal birth control can make periods more regular, lower the risk of endometrial cancer, and help with acne and extra hair.
• Metformin, a type 2 diabetes medicine, may help some women with PCOS, including by restarting ovulation. It isn’t FDA-approved for PCOS.
• Anti-androgen medicines can help with acne, extra hair and hair loss. They aren’t FDA-approved for PCOS and can cause problems during pregnancy.

These are prescription medicines, so your doctor will decide which, if any, suit you.

Other health risks to know about

PCOS is linked to type 2 diabetes, heart disease and stroke, sleep apnea, depression and anxiety, and endometrial cancer. Regular check-ups with your doctor help catch problems early.

When to see a doctor

See a doctor if your periods are irregular or have stopped, you’re having trouble getting pregnant, or you have symptoms such as extra hair growth or acne. They can check for PCOS and related problems such as high blood sugar.

Frequently asked questions

Why is weight harder to manage with PCOS?

Many women with PCOS have insulin resistance, which is linked with overweight and type 2 diabetes. The basics still work: a steady calorie deficit and regular activity.

How much weight do I need to lose to help PCOS?

There is no universal target. Ask about goals matched to your symptoms, health and pregnancy plans; no amount guarantees pregnancy.

Is there a best diet for PCOS?

No. The 2023 international guideline found no evidence that any one type of diet is better than another. Choose a healthy eating pattern that suits you and that you can keep up.

Does exercise help PCOS?

Yes. Regular physical activity, together with healthy eating, can help relieve PCOS symptoms. Aim for at least 150 minutes of moderate activity a week, or at least 250 minutes if you’re trying to lose weight.

Sources

• Polycystic ovary syndrome, Office on Women’s Health, US Department of Health and Human Services
• Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome, Teede HJ et al., Human Reproduction (2023)
• Top 10 Things to Know About the Physical Activity Guidelines for Americans, US Department of Health and Human Services
• Steps for Losing Weight, Centers for Disease Control and Prevention (CDC)

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Don’t start, stop or change a medicine without talking to a qualified healthcare professional.