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How to Maintain Weight After a Diet Without Deprivation

Published on 20/08/2023


Reaching your weight loss goal can be a great achievement, but the real challenge lies in maintaining it without feeling deprived or overwhelmed. After all the hard work and dedication, the last thing you want is to see those pounds creep back up. Fortunately, there's a strategy known as "reverse dieting" that can help you maintain your weight while still enjoying your favourite foods. In this blog post, we will explore how to maintain weight after a diet without feeling deprived and find a balance that allows you to enjoy life while staying on track with your health goals.

Step 1: Calculate Your Caloric Needs

To maintain your current weight, you need to consume the right number of calories for your body. Start by determining your Total Daily Energy Expenditure (TDEE), which includes your basal metabolic rate (BMR) and the calories you burn through physical activity. Various online calculators can help you estimate your TDEE based on your age, weight, height, and activity level.

Step 2: Gradually Increase Calorie Intake

After a period of calorie restriction during your weight loss journey, your metabolism may have slowed down. Reverse dieting involves gradually increasing your caloric intake by small increments over time. Add around 50-100 calories to your daily intake every 1-2 weeks. This slow increase allows your metabolism to adjust without promoting significant weight gain.

Step 3: Prioritize Nutrient-Dense Foods

While reverse dieting allows for more calories, it's crucial to focus on nutrient-dense foods. Incorporate plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet. These foods provide essential nutrients and support your overall health while helping you feel satisfied and energized.

Step 4: Practice Mindful Eating

Maintaining weight is not just about what you eat but also how you eat. Embrace mindful eating practices by paying attention to your hunger and fullness cues. Avoid eating out of boredom or stress, and savour each bite without distractions. Mindful eating can prevent overeating and allow you to enjoy your meals without guilt.

Step 5: Stay Active and Engage in Exercise

Regular physical activity is crucial for weight maintenance and overall well-being. Find activities you enjoy, whether it's walking, dancing, swimming, or cycling. Engaging in regular exercise not only burns calories but also helps to maintain a healthy weight, boosts your mood, and improves your fitness level.

Step 6: Allow for Indulgences

Maintaining weight doesn't mean complete deprivation. Allow yourself occasional treats or indulgences without feeling guilty. Incorporating small portions of your favourite treats can help you stay on track without feeling restricted.


Maintaining weight after a diet is achievable with a thoughtful approach. Reverse dieting allows you to gradually increase your calorie intake while still prioritizing nutrient-dense foods. Coupled with mindful eating, regular exercise, and occasional indulgences, you can maintain a healthy weight and enjoy a balanced lifestyle.

At Right Bite, we understand the importance of weight maintenance without deprivation. Our meal plans can be tailored to support your goals, whether it's maintaining weight or finding the right balance between healthy eating and occasional treats. Our dietitians design personalised meal plans that align with your caloric needs and preferences, ensuring you get the nutrients your body needs to thrive while enjoying delicious and satisfying meals.

Remember, it's about finding a sustainable and enjoyable way of living that supports your long-term health goals without feeling deprived. With the right strategies and support, you can confidently embrace a healthier lifestyle and maintain your hard-earned weight loss for a happier and healthier you.