To best personalize your weight maintenance plan, it can be helpful to first identify your own keys to success. Looking back on your weight-loss journey, ask yourself: What lifestyle changes have you made that have contributed to your weight loss to date? It can be helpful to look at your past records, logs, notes, and goals to review and assess.
Look for trends rather than reacting to day-to-day fluctuations. Address 3-5 lb gains early rather than waiting for them to add up to a larger sum.
💡Why it works: Monitoring can provide early feedback so small adjustments can prevent significant gain.
Exercise becomes even more important in weight maintenance than during weight loss. Evidence suggests aiming for:
💡Increasing daily energy expenditure, exercise can help to preserve muscle mass, improve insulin sensitivity, and potentially regulate appetite.
A 2026 review concludes that eating fiber helps your body produce its own natural GLP-1, a special helper chemical that signals to your brain that you are full and helps your body handle sugar.
💡How it helps: Fiber increases fullness, but it does not pack in many calories. Fiber supports your body’s own GLP-1 production and may even complement GLP-1 therapy, signaling your brain you’re not hungry anymore.
To learn more about the science behind higher fiber intake, read the Standards of Care in Diabetes by the American Diabetes Association.
Successful maintainers often:
💡Consistency tends to reduce impulsive food choices.
Behavioral research shows that the environment influences eating. Helpful strategies include:
Poor sleep can increase hunger hormones, reduce satiety, increase cravings and lower motivation for exercise.
Develop healthy coping strategies without relying on food.
People who keep weight off often continue to track the following periodically as needed. Monitoring doesn’t have to be daily or forever; it can become a tool to use when needed.
Use a self-tracking device, such as your phone or a smart watch, to track automatically. Examples of self-monitoring are:
GLP-1 medications such as semaglutide (Wegovy) and tirzepatide (Zepbound) are generally considered long-term treatments for weight management, as stopping medication can lead to weight regain. Once a sustainable weight is reached, your provider can partner with you to individualize your treatment to find the lowest effective long-term dose, should you choose, while continuing healthy nutrition, physical activity, and behavioral strategies.
Maintaining your progress is about continuing the healthy habits that supported your weight loss and building on your progress and wins.
Focus on consistent, sustainable habits such as regular physical activity, balanced nutrition, self-monitoring, quality sleep, and stress management. Address small weight changes early and plan for lapses without giving up. Focus on progress, not perfection!
Utilize your 9amHealth Care Team to personalize your long-term maintenance plan. Schedule your visit with a provider and your dietitian for ongoing support.
Create your own habit tracker or download ours here. Put it in a place where it’s always visible to you.