Red Flags for Weight Regain—and How to Stay on Track

By: Katie Sorensen, NP-C

Reaching your weight loss goal is an incredible accomplishment— Congratulations!! Maintaining that success long-term is where the next journey begins! At Weight Loss NP, we believe weight maintenance is just as important, if not more important, than active weight loss. If you’re noticing a few subtle shifts in habits or mindset, you’re not alone. Here are some common red flags that can indicate you’re at risk for weight regain—and what to do about it before it becomes a setback.

🚩 1. You’re Not Weighing Yourself Regularly

While the scale isn’t everything, regularly checking in can help you catch small weight changes early—before they snowball.
📌 Try this: Aim to weigh yourself at least once per week under consistent conditions. If stepping on the scale creates stress, we can help you find a system that works for you emotionally and physically. Do your best to see the scale as simply objective data and not a reflection of you as a person.

🚩 2. You’re Snacking More Often

Are unplanned snacks starting to sneak back in? This could be a sign of boredom, stress, emotional eating returning, or even you blood sugar being less than optimized.

📌 Try this: Keep a quick food journal for a few days to identify patterns. Are your meals satisfying enough and including the proper nutrients? Are you eating out of habit, not hunger?

🚩 3. Cravings Are Creeping Up

Cravings for sugar or salty snacks can signal hormone shifts, blood sugar swings, stress, or changes in your sleep, activity, or medication routine.

📌 Try this: Incorporate more protein, fiber and a healthy fat into your meals to reduce blood sugar swings—and don’t forget hydration.

🚩 4. Stress Levels Are Higher Than Usual

Stress can trigger emotional eating, cravings, skipped workouts, and poor sleep—creating the perfect storm for weight regain.

📌 Try this: Build in 10–15 minutes of stress relief daily (breathing, walking, stretching). Write down a list of several non-food ways to cope with stress or overwhelm and keep it in a handy place to reference as needed. If your stress feels unmanageable, we can help with coaching and supportive resources.

🚩 5. You’re Not Sleeping as Well

Poor sleep disrupts hunger hormones like ghrelin and leptin, making it harder to resist cravings and regulate appetite.

📌 Try this: Prioritize 7–9 hours of sleep and try to wind down with a no-screens rule for 30 minutes before bed. Have a good sleep environment: keep your room dark and cool.

You’re Not Alone—Support Makes All the Difference

Noticing one or more of these red flags? That’s your sign to check in with a trusted provider. They don’t mean you’re failing – these are normal parts of the weight maintenance process.

At Weight Loss NP, we offer:

✅ Ongoing weight maintenance programs
✅ Professional accountability and check-ins
✅ Lifestyle and nutrition coaching
✅ Medication or supplement adjustments if needed
✅ Stress, sleep, and cravings support

Remember: Long-term success is never about perfection—it’s about paying attention and taking action when your habits begin to shift.

Ready for a Tune-Up or Some Extra Support?

If you’re noticing warning signs or just want help staying on track, our team is here to support your next chapter. We offer in-person and telehealth medical support throughout Colorado, Florida and Utah. Non-medical weight loss and maintenance coaching available nationwide!

🔗 Schedule your maintenance consult now
🔗 Learn about our ongoing coaching programs