So, you’ve lost all the weight you set out to lose and you’ve found yourself at a healthy number. That is an amazing accomplishment and you should feel incredibly proud of yourself.
So, now what? Well, instead of seeing this as the end of your weight-loss journey, you should look at this as the next phase—maintenance mode. While the focus is different, it’s not a total departure from what you’ve done to get here.
While each person’s maintenance journey is different, this at-a-glance guide will help you navigate the next part of your journey.
Managing your Budget
The WW app has two settings: “Lose weight” and “Maintain weight.” Once you decide to switch to maintenance mode on the app, your daily and weekly Points Budget (determined by your metabolic rate and activity level) will be automatically increased.
To modify your Budget, go to the Settings in the app* or at WW.com:
- Look for your profile picture in the top right corner
- Click on the gear icon
- Tap 'Food Settings'
- Tap ‘Current focus’
- Check ‘Maintain weight’
*For iOS. Ask your Studio team or chat with a coach if you need help changing your settings for Android.
Adjusting your Budget to maintain your weight
Once you switch to maintenance, it may take you a little while to stabilize your weight. For example, you may find that 5 Points is too many—or maybe not enough.
Continue weighing yourself once a week (or at least once a month) to make sure that your Budget is on target and adjust as necessary.
- If you lose 1+ pounds: Add 3 Points to your daily Budget
- If you gain 1+ pounds: Subtract 3 Points from your daily Budget.
- If your weight remains stable: You're good to go, no action required!
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Once your weight has been steady for four weeks, you've likely found the sweet spot—the place where your Points Budget will maintain your weight while you continue practicing your healthy habits.
Handling setbacks
Reaching your desired weight doesn’t necessarily mean it’ll never go up again. (If only life were that simple). Small fluctuations are normal, but here’s how to recognize when it’s time to tweak your routines:
- Choose an "intervention weight." Typically three to five pounds above your desired weight, this is the number that will signal it's time to shift back into weight-loss mode. Once you pick a number, write it down to reference later.
- Hit your "intervention weight"? It's time for weight-loss mode. You've done it before and you can do it again! More specifically: Revert to your previous Points Budget by changing your settings from “Maintain weight” to “Lose weight” in the settings of your app.
- Make an action plan. Write down up to three eating and/or activity habits you'll change as well as any other steps you’ll take to reverse your gain.
For members at a lower weight
If your weight is lower than the healthy range according to the World Health Organization (a body mass index, or BMI, below 18.5), we advise against reducing your Budget or losing any weight. To help keep your weight steady, we recommend that you add 3 Points to the Budget you received, right off the bat. After that, follow the instructions above to adjust your Points Budget if you lose one pound (or more) over the course of a week.
WeightWatchers can help you maintain your weight loss
The same science-backed tools that helped you lose weight will also help you maintain your results—and stick with healthy habits for life. In fact, research has shown that people who maintain their weight loss long term:
- Eat ZeroPoint foods more often
- Consistently track, weigh and measure the foods they eat
- Regularly monitor their weight
- Make physical activity a part of their daily routine
- Get social support and encouragement
- Celebrate their non-scale victories
Does this stuff sound familiar? It should! The WW app and Workshops are designed to help reinforce all of these healthy habits as you learn the ins and outs of maintenance.
WeightWatchers is here for you through every stage of your weight-loss journey. If you’re looking for more guidance, chat with a coach in the WW app or on WW.com or talk with other members who are also in #maintenance on Connect, WW's members-only digital community.