How to Stop Losing Weight

Co-authored by John Burson

Last Updated: October 4, 2020 References

Many people want to lose weight, but if you are underweight or keep dropping weight, you may want to figure out how to stop. Your goal may be to maintain your weight or to gain a little bit. To stop losing weight, increase your calories, adjust your workout, eat the proper foods, and seek medical help if you suspect an underlying condition is causing the weight loss.

Method 1

Method 1 of 3:

Adjusting Your Habits

1
Increase your calorie intake. One way you can stop losing weight is to increase the amount of calories you eat each day. You should consume at least 1200 calories each day. Try tracking your calorie intake each day using a calorie tracker app, and then add a couple hundred calories each day.^{[1]
X
Research source}
- This doesn’t mean you should start eating a bunch of junk food. Instead, eat healthy calories that provide a lot of nutrition. For example, you can eat nut and nut butters, which have healthy calories and fat. Try adding healthy oils, like coconut and olive, to your meals. Include healthy carbs, like quinoa and oatmeal.
2
Eat more often throughout the day. If you are having trouble getting enough calories, try eating more small meals throughout the day. Large meals only once or twice a day may not provide enough calories for you, and they can make you feel stuffed and overly full.^{[2]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Try eating three meals, then small snacks between meals. You may also want to have small mini meals, like a protein and a vegetable, between your main meals.
- For example, you may want to eat eggs, avocado, and a piece of fruit for breakfast. For a small snack, you may eat almond butter on a whole wheat English muffin. For your afternoon snack, you may eat some nitrate-free deli ham, cheese, and an apple. After dinner, you may eat Greek yogurt with frozen blueberries and walnuts.
Advertisement
3
Reduce your cardio. You shouldn’t stop working out completely, but adjusting your workout may help you stop losing weight. Assess what you are currently doing, how often you are working out, and for how long. Consider cutting back on long cardio workouts, or do cardio fewer days each week.
- Add in social workouts instead of hitting the gym each day. Go for walks with your family, friends, or dog, or plan a hiking trip with them. Play a team sport at the park, or go for a bike ride through a park.
- Consider light workouts that help with stress, like yoga, tai chi, or pilates.
4
Add in strength training. Increase your strength training and reduce your cardio. Building muscle mass can help you gain muscle weight and stop losing weight from burning fat. Lifting heavy weights will help you gain muscle tissue, which will increase your weight.
- Switch from the treadmill or elliptical to doing bicep curls or lunges with dumbbells or barbell squats. If you've never worked out with weights before, consider talking to a personal trainer or a knowledgeable friend to help you learn proper form.
5
Find ways to reduce stress. High stress levels and anxiety can lead to weight loss. Stress and anxiety can lead you to stop eating, or your nervous energy may burn away calories. If stress is the root of your weight loss, you should find ways to reduce it to help your overall health.^{[3]
X
Research source}
- Try deep breathing exercises. For example, focus on your breathing twice each day. Take a minute or two and just breathe in and out calmly, focusing only on the way your breath feels as it enters and exits your body. You may want to breathe in for a count of four or five, hold it for that long, and then release for a count of five.
- Guided meditation is another good relaxation technique. You can find apps, audio files, and YouTube channels that will lead you through guided meditations for stress.
- Yoga and tai chi are great exercise for stress relief.

Method 2

Method 2 of 3:

Adding Healthy Calories

1
Add more protein. Protein is important for maintaining weight and increasing muscle mass. It can also provide healthy calories. Make sure not to eat fatty, unhealthy meats and a lot of red meat. Both of these can be unhealthy due to the high amounts of saturated fat.
- For example, add in calories from eggs, lean chicken and turkey, and fish. You can even eat natural bacon that is nitrate free.
- For non-meat options, try Greek yogurt or cottage cheese, which are good sources of protein. Nuts also contain protein and can be put easily into snacks or meals.
2
Eat healthy fats. Consider adding healthy fats to your diet to give you nutritious extra calories. Fats found in fish, nut and seed oils, and nuts are good for your heart health. Make sure you are eating omega-3 fatty acids, monounsaturated fats, and polyunsaturated fats.^{[4]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Try fats in the form of avocado, nuts and seeds, and olive and coconut oil. You can also eat fatty fish, like salmon and tuna.
- Spread nut butter on an apple or whole grain English muffin, or eat avocado on a sandwich.
3
Add some complex carbohydrates. Healthy carbs are a good way to add calories and nutrients to your diet. Avoid refined carbs, like white bread, white pasta, cakes, donuts, pastries, and cookies. Instead, opt for whole wheat bread, whole wheat pasta, brown rice, quinoa, barley, and millet.
- Add a serving of quinoa or brown rice to your meals. Eat a bowl of oatmeal topped with fruit and nuts with your breakfast. Put some nut butter on a piece of whole wheat toast.
4
Drink smoothies. Smoothies can be a good way to increase calories the healthy way. You can put plain or Greek yogurt and fruit together for a sweet, nutrient-dense treat. You may also consider adding milk. Just pour whatever fruit you have into the blender with the yogurt and milk.^{[5]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- You can also add a teaspoon of coconut oil for a slight coconut flavor and added healthy fat and calories.
- Make a smoothie with peanut butter for some extra calories.

Method 3

Method 3 of 3:

Seeking Medical Attention

1
Go see your doctor. If you can’t stop losing weight, you should go see your doctor. There are certain conditions that may cause rapid weight loss or an inability to maintain weight. Visit your doctor for a physical examination, and make sure to provide any symptoms other than weight loss you have been experiencing.^{[6]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Conditions that can lead to weight loss include thyroid issues, metabolism problems, type 1 diabetes, infections, ulcerative colitis, and cancer.
- Your doctor may do a blood test to check if you are deficient in any vitamins or minerals.
2
Visit a mental health professional. If your inability to stop losing weight is a mental issue, you should visit a mental health professional. There are several mental health disorders that are linked to excessive weight loss, such as anorexia, bulimia, and disordered eating.
- If you believe you have a mental issue connected to food and weight loss, it is important that you get help. Those disorders can lead to serious medical problems, including death.
3
See a dietitian. If you have tried different strategies, but still can’t stop losing weight, consider seeing a dietitian. A dietitian can assess your overall eating habits, calorie intake, and daily nutrition to help find a solution to help you maintain weight.
- A dietitian can place you on a healthy diet plan with increased calories to help you maintain or gain weight.

Expert Q&A

Question

Is it hard to stop losing weight?

John Burson
Certified Nutritionist
John Burson is a Certified Nutritionist, Licensed Herbalist, and Certified Personal Trainer. With over 25 years of experience, John specializes in helping clients lose weight and live healthier lives. John graduated magna cum laude and received a Bachelor’s degree in Business and Marketing from Grand Canyon University. He has also earned Thumbtack Top Pro honos for three consecutive years.

John Burson

Certified Nutritionist

Expert Answer

As you get closer to your weight loss goal, your rate of weight loss usually slows down. It shouldn't be too difficult to adjust your diet and exercise levels to stay within your goal weight range.
Question

What is a good weight maintenance range?

John Burson
Certified Nutritionist
John Burson is a Certified Nutritionist, Licensed Herbalist, and Certified Personal Trainer. With over 25 years of experience, John specializes in helping clients lose weight and live healthier lives. John graduated magna cum laude and received a Bachelor’s degree in Business and Marketing from Grand Canyon University. He has also earned Thumbtack Top Pro honos for three consecutive years.

John Burson

Certified Nutritionist

Expert Answer

A good weight maintenance range to aim for is around 3 lb (1.4 kg), plus or minus.