Listen to Take action against weight regain: Strategies for life long success

Weight regain doesn’t happen overnight — it sneaks up on you.

That quiet shift in habits. Skipping meals. Grazing. Eating on autopilot. Using food to get through a tough moment. Before you know it, clothes feel tighter and the familiar fear starts creeping in.

This is an honest, no-nonsense look at how weight regain actually begins — not with one bad decision, but with lots of small ones that feel harmless at the time. There’s no blame here, and no shame. Just awareness, reflection, and a reminder that regain isn’t failure — it’s feedback.

If that “here we go again” feeling sounds familiar, this is a gentle nudge to pause, reset, and reconnect with the habits and support that help keep weight off for the long haul. You’re not broken — and you’re not on your own.

Recognise Sneaky Weight Regain: Weight regain often happens gradually and can be unnoticed until it becomes significant. It’s important to be aware of subtle behaviour changes that may lead to weight gain.

Mindful Eating: Eating mindfully is crucial. This includes being aware of when and how you eat, avoiding distractions, and taking smaller bites to help control portion sizes and improve satisfaction.

Monitor Your Scales: Regularly weighing yourself can help you stay accountable. Avoiding the scales may indicate you’re avoiding confronting your weight regain. However, don’t obsessively weigh yourself multiple times a day, as this can lead to negative feelings.

Emotional Awareness: Be conscious of using food as a coping mechanism for stress or emotional challenges. Recognising when you fall into a mindset of “I’ll sod it” can help you address underlying issues before they lead to weight regain.

Physical Signs of Regain: Pay attention to physical signs such as tighter clothing or avoiding social situations due to anxiety about food choices. These can be indicators that you need to reassess your habits and take action before the situation worsens.

KEY MOMENTS

“When we’ve lost a lot of weight and we start to regain, it’s because our weight has become sneaky. It starts creeping in through the back door of our behaviour changes.”

“Have you found that you are skipping meals? Or, even worse maybe, skipping meals and then overeating later?”

“When we eat, we need to eat mindfully. We need to sit down at a table and just concentrate on eating our food.”

“If you’ve started avoiding social situations, if you have gone out and bought a bigger size, big warning sign.”

“There is never a better time to take action than now. So let’s get onto it.”

TIMESTAMPS

[00:03:15] Birthday cake and weight regain.

[00:05:12] Drinking empty calories.

[00:10:10] Emotional warning signs in weight loss.

[00:14:08] Weight regain and maintenance strategies.

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HOST BIO

Mel Harris is the founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 21 years navigating the realities of keeping weight off.

With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement.