Protein, strength, habits, sleep.
The four behaviors with the strongest evidence for keeping weight off, plus the Hold the Line approach to reading your weight as a trend. Each strategy is cited and built to be doable.
- Protein
Protein targets after GLP-1
Protein is muscle insurance.
Protein is muscle insurance. The evidence-based target after GLP-1 (around 1.5 g/kg/day, 25 to 30 g per meal), why it preserves the metabolism you fought for, and how to hit it.
~1.5 g/kg body weight per day, 25 to 30 g per meal - Strength
Strength training for maintenance
Lifting keeps the metabolism you fought for.
Lifting keeps the metabolism you fought for. The evidence for resistance training 2 to 3 times a week after GLP-1, how it preserves muscle and resting metabolic rate, and a simple way to start.
2 to 3 resistance sessions per week, progressive - Habits
Habits and identity
Small anchors, repeated, beat willpower.
Small anchors, repeated, beat willpower. How self-monitoring, habit stacking, and identity change keep weight off after GLP-1, with the early-tracking window that matters most.
Daily self-monitoring + habit stacking + identity - Sleep
Sleep and weight maintenance
Sleep is an appetite regulator you don't have to think about.
Sleep is an appetite regulator you do not have to think about. Why 7 to 9 hours protects against regain after GLP-1, how sleep loss raises hunger hormones, and simple ways to protect it.
7 to 9 hours nightly, consistency prioritized - Hold the Line
Hold the Line: watching the trend
Your weight is a trend, not a verdict. We watch the slope.
Your weight is a trend, not a verdict. How the Hold the Line approach (Holding, Watch, Drifting) turns the scale into information instead of judgment after GLP-1.
A trend signal, not a daily number