| 1. Be Savvy |
Learn principles of energy balance, nutrition, and physical activity |
| 2. Enjoy Lifestyle Habits |
Eat a healthy diet in appropriate portion sizes and be more physically active—without feeling deprived or dissatisfied |
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Decrease perceived deprivation by actively reducing negative comparisons between healthy foods and the less healthy foods you may typically eat Find low-calorie replacements that taste as good as high-calorie target foods Discover that finding replacements that taste as good requires trying ≥ 2 possibilities and will be easier to find if qualitatively different (e.g., texture) Actively encourage yourself to eat favorite high-calorie foods—to savor, relish, and enjoy, mindfully, and in moderation (not considered a “slip”) Recognize that other cultures may not view moderation negatively, define “enough,” and go for quality not quantity
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| 3. Make Peace with the Scale |
Weigh daily to monitor fluctuations in weight and interpret fluctuations using a personalized weight gain “alert”—without feeling badly about yourself or alarmed |
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Weigh daily using bathroom scale and track weight on graph Observe how your weight fluctuates day to day and week to week without feeling pressure to lose weight or maintain a weight loss After collecting your weight fluctuation “data” for several weeks, identify a personalized range with distinct lower and upper limits (e.g., 180–185 lb) that has a little give (e.g., ~4–5 lb) to account for life’s natural disruptions like vacations or water weight Experience how combining daily weighing with your personalized range allows you to easily interpret small daily fluctuations calmly and determine whether to fine-tune lifestyle habits in response Recognize that some weight gain “alerts” may be more useful than others (e.g., a personalized range vs. a clothing size) Combine daily weighing with your range to promote relaxed (not vigilant) awareness— and, thus, be more likely to continue using the combination over time Eventually stop tracking weight on graph, opt for using combination of daily weighing and range without tracking on a graph
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| 4. Fine-tune Lifestyle Habits |
Make quick, small, and easy adjustments to remain at a steady and stable weight—without a lot of extra effort and attention |
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Make adjustments without keeping daily food/activity records When your weight nears the lower limit of your range, purposely indulge a bit—eat a little more or exercise a little less -
When weight nears the upper limit of your range, use fine-tuning habits, done anytime anywhere without gizmos or gadgets. The habits include:
Savor and enjoy food mindfully Eat 20% less, like leaving barely missed amounts on plate despite personal or social pressure to “clean your plate” Add multiple landmark walks (i.e., easy 10-min roundtrips) Nurture yourself often in quick, inexpensive ways (e.g., read for 10 min) Experience that multiple fine-tuning habits add up (i.e., loss of 1–2 lb)
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| 5. Navigate Inevitable Disruptions |
Navigate disruptions before, during, and after—with confidence |
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Recognize that disruptions are inevitable and navigating them successfully is essential to avoid an “on/off” approach to maintenance Strategically lose a few lbs to reach the lower limit of your range before a known upcoming disruption so you can indulge a bit during the disruption Practice using only fine-tuning habits to navigate a 1-week simulated disruption and still remain within your range, (i.e., during “Vacation Tweak Week”, eat 5 high-calorie meals and use fine-tuning habits to compensate) Reflect on experience of successfully navigating a simulated disruption while not being under pressure to lose weight or maintain a weight loss
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