Weight loss is a process of trial and error. Perhaps you've just started or are considering starting soon. But what if things temporarily aren't going so well? Or if you find yourself falling back into old habits? In this article, you'll read why losing weight isn't always successful, what a relapse entails, how to recognize and prevent one, what a relapse prevention plan is, and how good aftercare and guidance can support you.
Why isn't weight loss always successful?
A relapse means falling back into old, unhealthy habits from before your weight loss journey. This can happen gradually or suddenly. Signs of a relapse include increased snacking, skipping meals, less physical activity, or losing motivation. Social situations, stress, or certain emotions can also trigger a relapse.
Environmental influences on relapse
The environment often plays a big role. Think of dinners, birthdays, or parties where you're encouraged to 'join in the fun'. Comments like "don't be so difficult" can also unconsciously put pressure on you. By informing your environment and setting boundaries, you prevent unintentionally deviating from your healthy pattern.
Mental stress
Stress, grief, or fatigue can make food a comfort. You're more likely to reach for sugary or fatty 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's a known phenomenon: fat cells have a memory that causes your body to want to return to its old weight. So, your body sometimes works against you. This increases your hunger. Genetic predisposition also plays a role: some people naturally have more difficulty maintaining a stable weight. Feel free to discuss this with your GP or a Medical Weight Loss doctor at The Body Clinic.
What is a relapse prevention plan?
A relapse prevention plan is a personal plan that helps you recognize pitfalls, prepare for difficult situations, and thereby prevent relapse. You create it when things are going well, so you're prepared if things get tough. This includes keeping a food and mood diary and mapping out your (old) pitfalls. The Body Clinic will help you with this step-by-step.
How to prevent relapse during weight loss?
Creating a new rhythm for weight loss
Structure helps. Choose fixed meal times and products that satiate, such as protein-rich and fiber-rich foods. Think of oatmeal, whole grain products, or yogurt with grains. Set small, achievable goals and evaluate what works weekly.
Keep moving – even without a strict schedule
Movement doesn't have to be an hour of intense exercise right away. Every form of movement counts. Make small moments of activity part of your day and week. Choose something achievable. It's about perseverance, not perfection.
Resist temptations and emotional eating during weight loss
Social situations can be tricky. Eat your regular meals beforehand, choose smaller portions, and communicate with your environment. For stress or boredom: look for alternatives for relaxation such as a bath, calling a friend, or a walk. And if things go wrong? Be gentle. One stumble is not a failure.
Stay motivated during weight loss
Keep yourself motivated by setting achievable goals. Think back to the moment 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 dips. Also, actively seek support: a coach, a buddy, or someone in your environment who understands and encourages you can make a big difference.
What is the 80/20 rule for weight loss?
The 80/20 rule means that you live healthily 80% of the time and can be a bit more flexible 20% of the time. The practice can be different for everyone. At The Body Clinic, we focus on tailor-made solutions and stability in habits.
Aftercare and guidance during a weight loss journey
Weight loss is just the beginning. Maintaining weight is at least as important. That's why The Body Clinic offers extensive aftercare. This includes monthly evaluations, gradually tapering off medication, or continuing with a maintenance dose of medication. Read more on the page about Medical Weight Loss or read other blogs about weight loss and lifestyle.
Need help losing weight? Choose expert guidance
At The Body Clinic, specialized doctors work in branches throughout the Netherlands. We are affiliated with the NVCG, won the award for Best Clinic in 2025, and always offer a free initial consultation. Do you want tailor-made guidance? Book a free consultation and discover what we can do for you.
Caroline is a coach for medical weight loss at The Body Clinic. She has a great passion for nutrition and completed her dietitian training in 2014. Since then, she has worked extensively with people with eating disorders, complex relationships with food, and clients needing guidance after bariatric surgery. Through this broad experience, Caroline knows that weight involves much more than just “what you eat”: hormones, behavior, emotion, and lifestyle also play a significant role in health and well-being. Additionally, Caroline has been a dietitian and personal coach for the RTL program Obese for years, where she guides clients towards a healthier lifestyle. Over the past five years, she has primarily focused on people losing weight with the help of medication combined with lifestyle changes. She considers this lifestyle change essential for long-term weight maintenance. “My approach isn't about rules or forbidden lists. I believe you already possess a lot of knowledge. My role is to collaboratively explore which changes are feasible, suitable, and enjoyable for you. Healthy choices must align with your life, otherwise, you won't sustain them. For me, it’s not just about numbers on the scale, but about your total well-being: how you feel, what gives you energy, and which habits truly suit you. That’s where lasting changes originate – without feeling like a struggle.” Outside of work, Caroline lives with her family in Amsterdam, where she enjoys city life and loves spending time with her loved ones. She also runs her own practice, where she further deepens her passion for nutrition, behavior, and well-being.
