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Are you optimizing your lifestyle changes, like stopping when full, eating mainly whole, unprocessed foods, cooking your own meals instead of eating takeout or delivery, drinking enough water, sleeping seven to hours a night, and exercising consistently? Garcia-Webb suggests asking yourself

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Weekly check-ins with dietitian or health coach Daily weight monitoring (not for obsession, but for early detection of regain trajectory) Structured meal plan with pre-logged meals to reduce decision fatigue Increase protein intake to 1.2 to 1.6 grams per kilogram of body weight to preserve satiety Consider appetite-modulating strategies: high-fiber foods, large-volume low-calorie foods (vegetables, broth-based soups), meal timing that front-loads calories earlier in the day Address rebound hunger with non-pharmacologic strategies: water intake, herbal tea, sugar-free gum, distraction techniques If regain exceeds 5% of body weight in the first 8 weeks, consider restarting medication Phase 4: Long-term maintenance (months 3 to 24 post-cessation)

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Additional information Peer review information Nature Chemical Biology thanks Yan Zhang and the other, anonymous, reviewer(s) for their contribution to the peer review of this work