76: Mastering Maintenance: 3 Strategies for Long-Term Success

We've all heard the saying, "Losing weight is easy, but keeping it off is hard," and it can feel pretty discouraging. If you've put in the hard work to transform your body and mindset, you might be worrying about how to tackle the maintenance phase. Should I stop or decrease my medication? What changes should I make to my routine?

In this blog, I break down what maintenance really looks like. We’ll cover three key areas: building a sustainable routine, using a "bumper rail" system for accountability, and making regular check-ins to stay on track. Plus, we’ll clarify how medication fits into your maintenance plan and when you might need to make changes. Read on to feel confident about your next steps and discover three essential strategies to keep your progress going strong.

• Sustainability

When it comes to maintaining your weight loss, the key is simple: you’ve got to keep doing what worked for you on the way down. While it sounds straightforward, many people fall into the trap of adopting unsustainable habits just to see results. Whether it’s for health reasons or just wanting to look and feel a certain way, the pressure can lead to choices that aren’t realistic long-term. If you’re doing things you absolutely dread, it’s unlikely you’ll stick with them.

So, take a moment to check in with yourself. Are there habits you really dislike? If you're forcing yourself to do things you can’t stand, that’s a red flag. You don’t need to suffer to succeed. Think about what you can enjoy and what fits your lifestyle. Successful long-term changes come from small, manageable steps that don’t drain your energy.

For example, I’ve been juggling a lot lately with moving house. So instead of making a long grocery trip, I opted for grocery delivery. It saves time and helps me stay on track with my meals. Your sustainable habits need to be easy to maintain. Keep your favorite healthy foods stocked at home and find an exercise routine that fits your lifestyle. Even if life gets in the way, meaning you can’t hit the gym as often, you need to adapt and stay active in some way. 

Remember, don’t force yourself into routines you’re not willing to stick with—find what works for you and make it sustainable!

• Building a “Bumper Rail System”

Another key element for maintaining your progress is having a “bumper rail system” in place.

When my patients reach the maintenance phase, they often start seeing me less frequently—maybe every three months or even just as needed. During this time, I stress the importance of viewing your weight as a range rather than a single number. For example, if your weight goes up by five pounds, I want you to let me know sooner rather than later.

Think of these bumper rails as safeguards or alarms to help you stay on track. It’s much easier to make a small adjustment early on than to face a major overhaul later. If you come back after a year and find you've regained a significant amount of weight, it can feel overwhelming. Fluctuations are completely normal, but catching them early makes a big difference.

Set up a system for regular check-ins—maybe schedule a monthly weigh-in on your calendar or keep a note in your phone to track your weight. This way, you can spot any gradual changes that might otherwise go unnoticed. It’s important to remember that some weight regain is typical; up to 10-20% can be normal. However, with the right support and medications, many people can maintain their weight effectively. For instance, data shows that with medications like semaglutide (Ozempic), people have successfully maintained their weight over four years.

Having these bumper rails not only helps you stay accountable but also empowers you to navigate maintenance with confidence!

• Awareness and Adaptation

The third strategy to maintain your progress is understanding that just because you’re in maintenance doesn’t mean you can coast. Sometimes, you need to adjust your efforts or even increase them. Our bodies are smart and can adapt to the changes you've made, so staying aware and proactive is key.

It’s important to keep track of what you’re doing. This could mean monitoring various metrics like how long you can run, your weight, lab results, or even your overall well-being. I often use a scoring system from one of my courses that assesses different areas like sleep quality, energy levels, and food thoughts. This kind of inventory helps you stay aware of where you stand.

Looking at the National Weight Control Registry, people who successfully maintain their weight loss for over ten years often track their weight and engage in about an hour of physical activity daily. It’s not just about losing weight and forgetting it; there’s ongoing accountability involved to help you stay engaged and flexible with your approach to maintenance.

The Role of Medication in Your Maintenance Journey

When it comes to maintenance, one of the big questions is: What do you do about medication? Unfortunately, there’s no one-size-fits-all answer here—every person’s situation is unique. For some, the dose that helped them reach their goals is the same dose they’ll need to maintain their progress, and that’s perfectly okay. This journey is often a chronic, relapsing process. You might feel great and think you can stop taking the medication, but many find that the weight can come back. Remember, this is a treatment, not a cure.

There are also cases where we can reduce the dosage. This typically happens for those who might not have reached the maximum dose or have continued to lose weight while on it. If you’ve been committed to strength training and maintaining or gaining muscle, this can actually support your ability to cut back on your meds. Just keep in mind that with a lower dose, you might need to shift to a volume-eating approach—think more veggies and protein-packed snacks to ensure you're getting enough nutrition without feeling deprived.

In the end, maintaining your weight loss isn’t just about what you do; it’s also about being aware of your journey. Keep track of your progress and stay mindful of changes. If you notice fluctuations, it could be your body’s way of pushing back towards a set point. But with the right strategies in place, including medication management, you can navigate these challenges effectively. Don’t forget: the key is to love what you’re doing because you’ll need to keep it up for the long haul.

P.s. Are you looking to break through a weight loss plateau rather than just maintain your weight? 

Enrollment is open for my September program, The 30/30 Program with Matthea Rentea MD, where you’ll master the art of breaking old habits and embracing change to overcome a plateau! 

In just 4 weeks, you’ll rediscover your joy for food and movement, while cultivating a more flexible, open mindset that supports lasting change.

Click here to register.