Secrets of Successful (Long-Term) “Losers”

Here are some suggestions from our clinicians and health coaches, as well as members who have successfully kept weight off over time:

  1. Come to JumpstartMD for a body composition analysis, accountability and support twice monthly for at least two to three months during your initial transition to maintenance.
  2. Once you feel that you are succeeding at weight maintenance, continue to come in at least once monthly for at least a year or two to check in with JumpstartMD’s staff and troubleshoot any issues that may have arisen.
  3. Work with your health coaches and clinicians on a plan for what you can do on your own to nip small changes (1 to 3 pounds of regain) in the bud.
  4. Establish a “red flag” weight—we recommend this be five pounds above your goal weight. Hitting the “red flag” weight should immediately trigger a return to weekly weight loss visits (not maintenance) for a minimum of four to eight weeks, as well as a resumption (or initiation or modification) of appropriate FDA-approved weight loss medications.
  5. Work with your health coaches and clinicians to figure out your individual dietary carbohydrate threshold or ceiling—beyond which you begin to accumulate fat and associated metabolic imbalances—and stay below it.
  6. Remember that the fewer calories you are eating from carbohydrates, the more you may need to consume from healthy fat (i.e. saturated and monounsaturated) in order to keep your weight and health in equilibrium.
  7. If FDA-approved weight loss medications help you to maintain your healthier weight, by all means use them. They’re safe and effective and for many people it’s difficult to maintain a healthier weight without them.
  8. Weigh yourself at least weekly, at the same time of day (typically first thing in the morning), wearing the same clothing (or not wearing clothing).
  9. When life gets in the way (relationship, work, health, or other stress) and the “wheels fall off the bus,” make an appointment to brainstorm ways to stay focused, maintain faith, and get quickly back on track.
  10. If you’re interested, consider experimenting with 12- to 16-hour “intermittent fasts.” (This can be as simple as eating an early dinner and not eating breakfast.) Intermittent fasting has been shown to improve blood glucose levels and help sustain keto-adaptation.
  11. To make planning and food preparation easier, keep breakfast and lunch simple, convenient, and consistent. Most people don’t mind eating similar meals for breakfast and lunch; the less time and effort you put into those meals, the more time and energy you’ll have left for dinner, which tends to be where people crave the most variety (and are the most likely to overeat).
  12. Practice portion control throughout the day while being aware, in particular, of the late afternoon and evening, which tend to be the most problematic times.
  13. Be vigilant about avoiding sugars, refined flours, and other refined carbohydrates. They are the nutritional equivalent of cigarettes.
  14. Exercise the majority of days of the week (the more frequently the better) for at least 30 to 60 minutes to promote health and well-being. Of those days, two to three should ideally involve resistance training. (Remember: it’s for wellness, not weight loss.). If that’s not possible, that’s okay for now. Develop a plan to get there and recognize that something is (a lot) better than nothing.
  15. Change the way you phrase it: psychologists have found that using the phrase “I don’t” instead of “I can’t” is empowering, and makes you more likely to stick to a habit. For example, try saying, “I don’t eat dessert” instead of “I can’t eat dessert,” or “I go for a walk every morning” instead of “I have to go for a walk every morning.”
  16. Instead of focusing on what you can’t eat, focus on what you can. It may be helpful to create an “approved list” of foods that you know are always allowable (and that you enjoy). This is a much more positive approach than constantly dwelling on the foods that you are missing.
  17. Get in the habit of identifying the rewards that you seek when you feel food cravings. Are you really craving food, or is your craving actually being driven by an emotion? Is there anything else you could eat—or do—to achieve the same reward?
  18. Don’t forget about blood work—it’s essential for keeping track of your metabolic health and disease risk. We recommend that you have a complete panel of labs done upon transition to maintenance, three months later, and then every three to six months thereafter.
  19. As your new habits solidify and you’ve had a year or two of successful maintenance, you can begin to further taper your visits depending on your desires and the recommendations of your coaches and clinicians. This could take the form of once monthly check-ins, quarterly check-ins, or a six- or twelve-month Flex Plan that allows you to customize visits to your needs.
  20. Know that healthy weight loss maintenance is an ongoing journey, a challenge from which one is never “cured” and for which treatment is perpetually needed. That’s okay. Setbacks and recovery are also part of the journey. Be kind to yourself.

The bottom line: Successful long-term maintenance of a healthier weight is not easy, but it is achievable and well worth the effort. We are here to support and guide you on your journey to good health and well-being.