Keeping it off
"I've lost the weight. Now what?" Most programmes end here, which is one reason most weight comes back. The last step of Start here makes the case that maintenance is its own skill; these pages are the skill in detail.
- Your new maintenance — why it is lower than before, and how to find it in four weeks.
- Why weight comes back — appetite, expenditure, habits, environment; the honest statistics; what is not the cause.
- What is associated with keeping it off — monitoring, movement, consistency, early reaction — and why these are associations from a self-selected registry.
- A maintenance range, and when to act — define a range, react to a trend outside it with a small deficit, not a diet.
- What exercise is actually for — a weak tool for the deficit, a strong one for maintenance and composition.
None of this is a guarantee. The base rate of regain is a reason to plan, not a prediction about you.