Losing weight is a process of trial and error. Maybe you’ve just started or are considering starting soon. But what if things are temporarily not going so well? Or when you notice that you fall back into old patterns? In this article you can read why losing weight does not always work out, what exactly constitutes a relapse, how you can recognize and prevent a relapse, what a relapse prevention plan is and how good aftercare and counseling can support you.
Why doesn’t losing weight always succeed?
A relapse means falling back into old, unhealthy habits from before your weight loss journey. This can be gradual or sudden. Signs of a relapse include snacking more, skipping meals, exercising less or losing motivation. Social situations, stress or certain emotions can also cause a relapse.
Environmental influences in relapse
The environment often plays a big role. Think of dinners, birthdays or parties where you are encouraged to cozy up. Comments such as “don’t be so difficult” can also unconsciously impose pressure. By informing your environment and setting boundaries, you prevent unintentional deviation from your healthy pattern.
Mental stress
Stress, sadness or fatigue cause food to be a comfort food. You are more likely to reach for sugars or high-fat foods. A relapse often occurs in vulnerable moments. Recognize the signs of stress and make a plan. This way you can look for other forms of relaxation instead of eating or drinking.
Biological factors
It is a well-known phenomenon: fat cells have a memory that makes your body want to return to the old weight. So your body sometimes works against it. This increases your feeling of hunger. Genetic predisposition also plays a role: some people naturally have more difficulty maintaining a steady weight. Feel free to discuss this with your doctor or The Body Clinic’s Medical Weight Loss doctor.
What is a relapse prevention plan?
A relapse prevention plan is a personal plan that helps you recognize pitfalls, prepare for difficult situations and therefore prevent relapse. You make it at a time when things are going well, so you are prepared if things get tough. Think about keeping a food and feeling diary and charting your (old) pitfalls. The Body Clinic helps you with this step by step.
How do you prevent relapse while losing weight?
Creating new rhythm to lose weight
Structure helps. Choose set meal times and products that are satiating, such as high-protein and high-fiber foods. Think oatmeal, whole grain products or yogurt with cereal. Make small, achievable goals and evaluate weekly what works.
Keep moving – even without a tight schedule
Movement does not have to be an hour of intense exercise right away. Every form of exercise counts. Make small moments of exercise part of your day and week. Choose something that is achievable. It’s about persistence, not perfection.
Resist temptations and emotion eating while losing weight
Social situations can be tricky. Eat your normal meals beforehand, choose smaller portions and communicate with those around you. When stressed or bored: find alternatives for relaxation such as a bath, calling a friend or going for a walk. And do things go wrong? Be kind to yourself. One misstep is not a failure.
Keep yourself motivated while losing weight
Keep motivating yourself by setting achievable goals. Think back to when you decided to start losing weight, and why that was important to you. Write this down and keep it handy for moments when your motivation wanes. In addition, actively seek support: a coach, a buddy or someone close to you who understands and encourages you can make a big difference.
What is the 80/20 rule in losing weight?
The 80/20 rule means that 80% of the time you live healthy and 20% you are allowed to be a little looser. Practice can be different for everyone. At The Body Clinic, we look at customization and stability in habits.
Aftercare and guidance during a weight loss program
Losing weight is only the beginning. Maintaining weight is just as important. That’s why The Body Clinic offers comprehensive aftercare. Think monthly evaluations, phasing out medication or continuing with a maintenance dose of medication. Learn more on the Medical Weight Loss page or read other blogs on weight loss and lifestyle.
Need help losing weight? Choose expert guidance
At The Body Clinic, specialized doctors work in locations throughout the Netherlands. We are affiliated with the NVCG, won the award for Best Clinic in 2025 and always offer a no-obligation initial consultation.
Want customized guidance? Book a no-obligation consultation and find out what we can do for you.
