First off, CONGRATS on reaching your goal weight!! 🎉 It took a lot of hard work and changes to your lifestyle to make that happen and we are so proud of you!! 🫶🏼
Now, you may be asking what the next step is. What does a maintenance plan look like? Maintenance plans will look different for everyone.
It is recommended to start titrating down to ensure that you are able to maintain the weight at each level. Once you get to 2.5mg, stay there for a few months until you feel good enough with your lifestyle changes and routine to maintain your goal weight.
Continued Healthy Habits for Optimal Maintenance Results:
Healthy Eating Habits
Balanced, nutrient rich diet.
Mindful eating and portion control.
Keep a high-protein diet.
Prioritize hydration with water and electrolytes.
Keep Moving
Consistent exercise incorporating cardio, strength training, and stretching.
Making conscious choices to add movement to your daily routine.
(See this post for more ways to add movement into your day to day)
Monitor
Continue to monitor your weight to make sure there are no significant changes.
Focus on all of your non-scale victories, how you feel, energy levels, and health.
Stay Engaged in Support Systems
Continue finding support in Emerge Wellness Sessions, Emerge forum, and in our Emerge Together Facebook group. We are here to cheer you on, provide advice when needed, and support you in every part of your journey!🫶🏼
It is also helpful to have an accountability partner to check in with.
Sleep and Stress Management
Get 7-9 hours of quality sleep each night to support metabolism and weight maintenance.
Practice stress management techniques (like meditation, journaling, or yoga) to avoid stress-related overeating or weight gain.
Both are extremely important for overall good health and well-being.
Set New Goals
Focus on long-term, non-weight-related goals like improving fitness, building strength, or enhancing mental well-being.
Be Flexible
Understand that weight fluctuations are normal, and maintaining your goal weight is about consistency, not perfection.
Be open to modifying your plan if you notice changes in your weight, energy, or health.
A successful maintenance plan after reaching your goal weight is about finding balance, continuing healthy habits, and staying connected with your support system and healthcare provider.
We are here for you! 🫶🏼
We would love to hear what you are doing for your maintenance plan... please share in the comments! 💚