All Episodes

July 21, 2025 13 mins

Why does maintaining weight loss feel like assembling furniture with missing instructions? 

Today’s episode gets honest about why holding onto lost pounds is a full-time job—and why biology, mood, and your environment all play their part. Learn the science behind real setbacks, cut through the usual blame scripts, and take home proven tools for building a plan you can actually stick with.

Key Takeaways

  • Weight regain is incredibly common (over 80% of people), not a sign of weakness or lack of effort
  • Your hormones shift after weight loss, increasing appetite and making maintenance feel like an uphill climb
  • Metabolism adapts by slowing down, so former dieters require fewer calories than those who have always been at a lower weight
  • Emotional triggers, cravings, and modern food environments are part of the challenge—this is not just a “willpower” issue
  • Consistent daily movement, high fiber intake, mindful eating (ditch screens), and small habit shifts are the foundation
  • Supplements may help but avoid anything promising miracles—stick with well-supported options and professional advice
  • Support, honest self-checks, and adjusting strategies over time matter more than chasing perfection
  • Regain is normal and a cue to adapt, not a reason to quit

Resources Mentioned

  • National Weight Control Registry
  • Sumithran, P. et al. (2011). "Long-Term Persistence of Hormonal Adaptations to Weight Loss." The New England Journal of Medicine.
  • Mann, T., Tomiyama, A.J., et al. (2007). "Medicare’s Search for Effective Obesity Treatments: Diets Are Not the Answer." American Psychologist, 62(3), 220–233.
  • Wyatt, H. R., Grunwald, G. K., et al. (2002)."Long-term weight loss and breakfast in subjects in the National Weight Control Registry." Obesity Research 10(2): 78-82.

Actionable Steps for Listeners

  1. Add a 10-20 minute walk to your day—no fancy gear required
  2. Swap your usual snack for a high-fiber choice (berries, vegetables, or popcorn work well)
  3. Eat one screen-free meal, tuning in to your hunger cues and satisfaction
  4. Weigh in and record the number as information, not a judgement
  5. When a craving hits, pause and ask: habit or genuine hunger? Act on your answer

Relevant Links and Citations


Mark as Played

Advertise With Us

Popular Podcasts

Stuff You Should Know
Dateline NBC

Dateline NBC

Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com

On Purpose with Jay Shetty

On Purpose with Jay Shetty

I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!

Music, radio and podcasts, all free. Listen online or download the iHeart App.

Connect

© 2025 iHeartMedia, Inc.