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Maintenance: The Forgotten Phase

The 75% who regain aren't weak—they weren't taught this phase exists.

## 📖 The Story

Sarah lost 40 pounds in six months. Her coworkers noticed. Her doctor was thrilled. She hit her goal weight and celebrated—then wondered, "Now what?"

She'd spent six months learning to lose weight. Nobody taught her how to keep it off.

By month eight, some weight crept back. By month twelve, she was up 25 pounds. By month eighteen, she'd regained it all plus ten more.

"I have no willpower," she told herself.

But willpower wasn't the problem. Sarah succeeded at the only goal she'd been given. The moment she hit her target, her roadmap ended. She was left without direction in an environment designed to promote regain.

Here's the truth the fitness industry rarely tells you: Achievement and maintenance are different skills. The aggressive tactics that work for losing often backfire for keeping. The discipline required to cut shifts to flexibility required to sustain.

This page exists because the most important phase of your health journey is the one almost nobody prepares you for.

## 🚶 The Journey

Phase 1: Transition (Weeks 1-4 after goal)​

The critical bridge most people skip entirely.

What happens:

  • Calories increase gradually (reverse dieting)
  • Training volume may reduce slightly
  • Body stabilizes at new weight
  • Hunger signals recalibrate

Common mistake: Going straight from deficit to "normal eating" → rapid regain

What to do:

  • Add 100-200 calories per week
  • Monitor weight (daily or weekly)
  • Keep protein high
  • Maintain activity level

Phase 2: Early Maintenance (Months 1-6)​

The highest-risk period. Your body and habits are still adapting.

What happens:

  • New eating patterns establish
  • Exercise becomes routine (or doesn't)
  • Life stressors test new habits
  • Some weight fluctuation is normal (2-5 lbs)

Why it's hard:

  • Novelty has worn off
  • External motivation fades
  • Old patterns feel comfortable
  • Social pressure to "relax"

Success factors:

  • Continue tracking (even loosely)
  • Weigh regularly
  • Have a "red line" weight that triggers action
  • Build identity around behaviors, not outcome

Phase 3: Established Maintenance (Months 6-24)​

Habits solidify. It gets easier—but vigilance still matters.

What happens:

  • New behaviors feel more automatic
  • You've weathered holidays, vacations, stressors
  • Confidence builds
  • Occasional slips happen (and you recover)

Key insight: Research shows 42% of successful maintainers say this phase is NOT harder than losing. The struggle is front-loaded.

Phase 4: Lifestyle Integration (Years 2-5)​

The magic threshold: After 2-5 years of maintenance, success becomes dramatically more likely.

What happens:

  • Behaviors are truly habitual
  • Identity has shifted
  • "This is just how I live"
  • Maintenance requires less mental effort

Phase 5: New Normal (5+ Years)​

You've done it. The habits are permanent. The weight stays stable without constant vigilance.

## 🧠 The Science

What Really Happens After Weight Loss​

Your body adapts to weight loss. This is real. But it's also overblown in popular discourse.

What metabolic adaptation actually does:

  • Requires more time to reach weight loss goals
  • May cause resistance to further loss
  • Increases hunger signals (ghrelin up, leptin down)
  • Slightly reduces non-exercise activity (NEAT)

What metabolic adaptation does NOT do:

  • Make regain inevitable
  • Permanently "break" your metabolism
  • Predict who will regain weight

Key research finding (UAB 2024):

"Metabolic adaptation is NOT a predictor of weight regain. The main barrier to maintenance is behavioral (excessive energy intake), not metabolic."

Translation: Your metabolism didn't trap you. Your habits did.

The Numbers​

AdaptationMagnitudeDuration
Resting metabolic rate decrease5-15% beyond predictedReduces after stabilization
Hunger hormonesGhrelin ↑ 15-25%May persist 1+ year
Satiety hormonesLeptin ↓ proportional to fat lossRecovers with weight stability
NEAT reduction100-400 kcal/dayHighly individual

Implication: These adaptations mean you need slightly fewer calories than predicted, and you'll feel hungrier. But they don't doom you to regain.

## 👀 Signs & Signals

You're on Track​

SignalWhat It Looks Like
Weight stable (±5 lbs)Normal daily fluctuation, but monthly average steady
Eating feels sustainableNot constantly fighting cravings or feeling deprived
Exercise is routineMiss it when you skip, not dreading it
Slips are small and briefBad day, not bad week or month
Energy is goodNot relying on stimulants to function
Relationship with food is peacefulNo binge/restrict cycles

Warning Signs​

SignalWhat It MeansAction
Weight up 5+ lbs (sustained)Catching it earlyIncrease monitoring, slight calorie reduction
Stopped tracking entirelyAccountability gapResume tracking, even loosely
Exercise dropped offBehavior slipRestart with minimum viable habit
"Deserve" eating increasingEmotional eating returningAddress underlying needs
All-or-nothing thinkingPerfectionism trapPractice flexible restraint
Avoiding the scaleFear of informationFace it—catching early is key

Red Line System​

Create your personal "red line"—a weight that triggers immediate action:

Example:

  • Goal weight: 165 lbs
  • Normal fluctuation range: 163-168 lbs
  • Yellow zone (increase monitoring): 168-172 lbs
  • Red line (take action): 172 lbs

When you hit your red line:

  1. Don't panic—this is why you set it
  2. Return to tracking for 2 weeks
  3. Slight calorie reduction (200-300/day)
  4. Increase activity
  5. Review what changed recently
## 🎯 Practical Application

After Reaching Your Goal​

Week 1-2:

  • Keep tracking food
  • Weigh daily (track trend)
  • Add 100-150 calories (complex carbs or healthy fats)
  • Maintain protein at goal levels
  • Keep exercise the same

Week 3-4:

  • Add another 100-150 calories if weight stable
  • Notice hunger changes
  • Establish your maintenance calorie range

Month 2:

  • Find your stable calorie range
  • May need 100-300 fewer calories than predicted (metabolic adaptation)
  • This is your new normal—not a punishment

Reverse Diet Calculator:

Starting DeficitWeekly IncreaseTime to Maintenance
500 cal/day+100/week5 weeks
750 cal/day+150/week5 weeks
1000 cal/day+150/week6-7 weeks
## 📸 What It Looks Like

A Typical Maintenance Day​

Morning:

  • 6:00 AM: Wake, bathroom, weigh (168.2 lbs, within range)
  • 6:30 AM: Breakfast - Greek yogurt, berries, granola (~400 cal, 25g protein)
  • 7:00 AM: Walk the dog (30 min)

Midday:

  • 12:00 PM: Lunch - Large salad with grilled chicken, olive oil dressing (~550 cal, 40g protein)
  • 12:30 PM: Walk around the block (15 min)

Afternoon:

  • 3:00 PM: Snack - Apple with almond butter (~200 cal)
  • 5:30 PM: Gym - Strength training (45 min)

Evening:

  • 7:00 PM: Dinner - Salmon, roasted vegetables, rice (~650 cal, 35g protein)
  • 8:00 PM: Glass of wine, small square of dark chocolate (~150 cal)
  • 9:00 PM: Quick reflection: Good day, on track

Total: ~1,950 calories, ~100g protein, 90 min activity

Handling a "Bad" Day​

The situation: Office birthday party, ate two pieces of cake, skipped the gym.

Old approach (leads to regain):

  • "I blew it"
  • Skip dinner to compensate
  • Wake up starving, overeat breakfast
  • Feel guilty, restrict more
  • Eventually binge
  • Spiral

Maintenance approach:

  • "That was fun. I enjoyed the cake."
  • Have a normal, protein-rich dinner
  • Wake up, normal breakfast
  • Go to gym as scheduled
  • Week is still successful

The math: 400 extra calories from cake ÷ 7 days = 57 calories/day = meaningless The psychology: How you respond matters more than what happened

A Challenging Week (Vacation)​

Before:

  • Pack resistance bands
  • Identify protein options at destination
  • Accept weight will fluctuate (water, restaurant sodium)
  • Set intention: maintenance, not loss, not total abandon

During:

  • Walk everywhere possible
  • One "free" meal per day, others balanced
  • Hotel gym or morning bodyweight routine
  • Enjoy the experience without guilt

After:

  • Resume normal routine immediately
  • Weight may be up 3-5 lbs (water)
  • Don't compensate with restriction
  • Normal eating → weight normalizes in 5-7 days
## 🚀 Getting Started

If You're Currently Losing​

Start thinking maintenance now, not after.

Week 1-2: Mental Preparation

  • Visualize life at goal weight
  • What will be the same? Different?
  • Write down your "why" beyond appearance

Week 3-4: Research

  • Calculate maintenance calories (current deficit + 500-750)
  • Identify exercise you'll sustain long-term
  • List your accountability systems

Ongoing During Loss:

  • Practice flexible eating sometimes
  • Build habits you'll keep forever
  • Develop stress coping beyond food

If You've Regained Before​

You're not starting over. You have data.

Week 1: Debrief (No Judgment)

  • When did regain start?
  • What triggered it? (Life event, stopped tracking, injury?)
  • What did you learn about yourself?

Week 2: Plan Differently

  • What will you do differently this time?
  • What support do you need?
  • What's your red line system?

Week 3-4: Begin Again

  • Start with maintenance habits first
  • Lose weight using sustainable practices
  • Plan for maintenance from day one

If You Just Hit Your Goal​

Congratulations—now the real work begins.

First 30 Days:

  • Do NOT stop tracking
  • Do NOT drastically change calories
  • Begin reverse diet protocol
  • Set up red line system
  • Keep weighing
## 🔧 Troubleshooting
ProblemLikely CauseSolution
Weight creeping up slowlyCalorie creep, portion driftResume precise tracking for 2 weeks
Sudden 5+ lb gainWater retention (stress, sodium, hormones)Wait 5 days, assess trend not single day
Can't stop thinking about foodRestriction too aggressive, or emotional eatingEnsure adequate calories, address underlying needs
Exercise dropped offInjury, boredom, life changesFind new modality, restart with minimum viable habit
"Deserve it" eatingUsing food as rewardFind non-food rewards, address actual needs
All-or-nothing spiralsPerfectionism, rigid thinkingPractice deliberate imperfection, 80/20 rule
Scale avoidanceFear of informationCommit to 30 days of daily weighing (it's just data)
Social pressure to "relax"Unsupportive environmentSet boundaries, find supportive community
❓ Common Questions

Q: Will I have to track calories forever? A: Not necessarily. Most successful maintainers shift from precise tracking to awareness + weight monitoring. But tracking is a tool you can return to anytime. Think of it like budgeting—you don't track every penny forever, but you check your account balance.

Q: Is my metabolism permanently damaged? A: No. Metabolic adaptation is real but not permanent. It reduces as you stabilize at your new weight. More importantly, it doesn't predict regain—behavior does.

Q: How much can I relax my diet? A: You can be less strict, but you can't return to old patterns. Successful maintainers find a sustainable middle ground—not deficit-level restriction, but not pre-change habits either.

Q: What if I regain some weight? A: Partial regain is common and recoverable. The key is catching it early (that's why you monitor) and responding without panic. A 5-lb regain addressed immediately is very different from a 30-lb regain noticed after a year.

Q: How long until this feels easy? A: Research suggests the 2-5 year mark is when maintenance becomes significantly easier. The first 1-2 years require more vigilance. After 5 years, your new habits are largely automatic.

Q: Can I ever stop exercising? A: Exercise is one of the strongest predictors of maintenance success. You don't have to do what you did while losing, but staying active matters. Find movement you enjoy enough to continue indefinitely.

⚖️ Where Research Disagrees
TopicView AView BCurrent Consensus
Tracking durationTrack foreverStop after habits formTransition from detailed tracking to monitoring + awareness
Calorie levelStay at maintenance exactlyIntuitive eatingSome structure helps; rigid control backfires
Exercise amount60 min/day required30 min sufficientMore is generally better; but any is better than none
Weighing frequencyDaily for awarenessWeekly to avoid obsessionDaily works for most; adjust if it triggers anxiety
Diet breaks during lossSpeed lossProtect metabolismEmerging evidence supports strategic breaks for sustainability
✅ Quick Reference

The 6 NWCR Strategies:

  1. 60 min/day physical activity
  2. Consistent dietary approach
  3. Eat breakfast daily
  4. Self-monitor weight (weekly+)
  5. Same eating pattern weekdays/weekends
  6. Catch slips early

Daily Checklist:

  • Weighed myself
  • Met protein target
  • Moved for 60+ minutes
  • Ate mindfully at least once
  • Evening check-in

Weekly Checklist:

  • Weight within range?
  • Completed planned exercise?
  • Any patterns to address?
  • Support system engaged?

Red Line System:

  • Goal weight: ___
  • Normal fluctuation: ±5 lbs
  • Yellow zone: +5-10 lbs (increase monitoring)
  • Red line: +10 lbs (take action)

Transition Timeline:

  • Week 1-4: Reverse diet (+100-150 cal/week)
  • Month 2-6: Early maintenance (highest risk)
  • Month 6-24: Established maintenance
  • Year 2-5: Lifestyle integration
  • Year 5+: New normal

💡 Key Takeaways​

Essential Insights
  • 75% of people regain not because they lack willpower—because they were never taught maintenance is a separate skill.
  • Metabolic adaptation is real but overblown. Behavior predicts regain, not metabolism.
  • The NWCR 6 strategies are proven: activity, consistent eating, breakfast, self-monitoring weight, same pattern daily, catch slips early.
  • After 2-5 years, maintenance becomes dramatically easier. The hard part is front-loaded.
  • Flexible restraint beats rigid control. Allow imperfection. Respond to slips, don't spiral.
  • Plan for maintenance during the achievement phase. The skills are different—start building them early.

🔗 Connections​

Related Goals:

  • Goal Setting - Build maintenance into your original goals
  • Fat Loss - The achievement phase that leads here
  • Tracking - How to monitor without obsession
  • Plateaus - When progress stalls during maintenance

Wellness Foundations:

Personalization:

For Mo

Assessment Questions​

Ask these to understand the user's maintenance situation:

  1. Where are you in your journey? (Still losing, just hit goal, maintained for X months, regained before)
  2. If you've lost weight before, what happened? (What triggered regain? When did it start?)
  3. What's your current monitoring system? (Tracking food, weighing self, other?)
  4. How would you describe your relationship with food? (Peaceful, struggle, binge/restrict cycles?)
  5. What does your typical weekend eating look like compared to weekdays?
  6. Who in your life supports your health goals?

Recommendations by User Type​

User TypeRecommendation
Just hit goalStart transition protocol immediately, don't stop tracking, set red line
Early maintenance (0-6 mo)This is highest-risk period—maintain all systems, build support
Established (6-24 mo)Can start reducing rigidity, but keep weighing, have red line
Regained beforeDebrief without judgment, identify what triggered regain, plan differently
Yo-yo historyExtra emphasis on sustainability during loss, psychological support
Medical motivationGood prognostic factor—reinforce health benefits over appearance

Implementation Intentions​

Help users create specific if-then plans:

Transition:

  • "When I reach my goal weight, I will begin reverse diet protocol, NOT stop tracking."
  • "If my weight goes up during transition, I will check the trend over 5 days before reacting."

Daily:

  • "When I wake up, I will weigh myself before anything else."
  • "If I skip the gym, I will go for a 30-minute walk instead."

Slips:

  • "When I overeat at an event, I will eat normally the next meal."
  • "If my weight hits my red line, I will return to tracking for 2 weeks."

Social:

  • "When someone pressures me to eat more, I will say 'I'm satisfied, thank you.'"
  • "If I feel deprived at a party, I will have one treat and savor it."

Common Mistakes to Catch​

Watch for these patterns:

  1. "I've hit my goal so I can stop tracking" → No—transition phase requires continued monitoring
  2. "My metabolism is broken" → Reframe: metabolic adaptation is real but not permanent or predictive of regain
  3. Rapid calorie increase post-goal → Guide through gradual reverse diet
  4. Weekend blowouts → Address inconsistency—NWCR shows same pattern daily matters
  5. All-or-nothing after a slip → Teach flexible restraint, respond don't spiral
  6. Scale avoidance → Reframe as data, not judgment—early catching is key
  7. Stopping exercise entirely → Exercise is strongest predictor of maintenance success

Red Flags for Professional Referral​

Recommend professional support when:

  • Binge eating episodes (eating large amounts, feeling out of control) → Eating disorder specialist, therapist
  • Severe restriction following slips (fasting, purging) → Eating disorder specialist, therapist
  • Intense fear of weight gain affecting quality of life → Therapist, possibly eating disorder specialist
  • Depression or anxiety interfering with functioning → Mental health professional
  • Unexplained weight changes despite consistent behavior → Physician (rule out medical causes)
  • History of eating disorders → Work with specialized treatment team

Example Scenarios​

Scenario 1: Just hit goal

User: "I finally reached my goal weight! Can I stop tracking now?"

Mo response: "Congratulations on reaching your goal! This is a huge achievement. But here's something important: the next 6 months are actually the highest-risk period for regain. I'd recommend keeping your tracking system for at least another 2-3 months while you transition. The key shift now is gradually increasing calories—about 100-150 per week—until you find your maintenance level. Think of this as the next phase of your journey, not the end. Want me to help you set up a transition plan?"

Scenario 2: Regained before

User: "I've lost and regained 30 pounds three times. I don't know why I can't keep it off."

Mo response: "You're not alone—75% of people regain weight, and it's usually not about willpower. It's about not being taught that maintenance is a separate skill. Let's learn from your experience: Can you identify when the regain started each time? Was there a trigger—stopping tracking, a life event, injury? Understanding your pattern helps us plan differently this time. Many successful maintainers have regain history—the difference is they eventually learned what specifically works for them."

Scenario 3: Scale anxiety

User: "I hate weighing myself. It ruins my whole day if the number is up."

Mo response: "That's a really common experience. Here's a reframe that might help: the scale measures one thing—your relationship with gravity at that moment. It includes water, food in your system, hormones—lots of noise. What matters is the trend over weeks, not any single day. Would you be willing to try an experiment? Weigh daily for 30 days but only look at the weekly average. You'll see how much it naturally fluctuates—and that a single number means very little. If it still feels distressing after that, we can explore other monitoring methods."

Scenario 4: Weekend struggles

User: "I do great Monday through Friday but completely lose control on weekends."

Mo response: "This is one of the most common maintenance challenges. Research from the National Weight Control Registry shows that successful maintainers eat consistently across weekdays and weekends—it's one of their 6 key strategies. A few questions: Are you restricting too much during the week, so weekends feel like 'freedom'? Are weekends less structured, leading to mindless eating? Are social situations the trigger? Understanding the driver helps us solve it. The goal isn't perfection on weekends—it's closing the gap between weekday and weekend patterns."

❓ Common Questions​

Q: Why do most people regain weight after losing it?​

The main reasons (in order of importance):

  1. No transition plan — Jumping from diet straight to "normal" eating
  2. Stopping monitoring — No longer tracking weight, food, or behaviors
  3. Life events — Stress, injury, or disruption breaks habits
  4. Thinking maintenance is passive — It requires ongoing active effort
  5. Returning to old patterns — The behaviors that caused weight gain return

The metabolic reality:

  • Some metabolic adaptation is real (5-15% reduction)
  • But behavior changes explain most regain, not metabolism
  • Successful maintainers work around adaptation, not against it

What works: Treating maintenance as its own distinct skill to learn, not just "what happens after."

Q: How do I know what my maintenance calories are?​

Methods to find your maintenance:

MethodHow It WorksAccuracy
CalculationTDEE formulas based on stats±200-300 cal estimate
Reverse dietGradually increase calories, watch weightMost accurate over time
Trial and errorPick a number, adjust based on 2-week averageTakes 4-6 weeks

Reverse diet approach (recommended):

  • Start at your diet calories
  • Add 100-150 calories per week
  • Track weight (weekly averages)
  • Stop when weight starts to trend up
  • Back off slightly—that's maintenance

Important: Maintenance is a range (±100-200 cal), not an exact number. Weight will fluctuate 2-5 lbs around a set point.

Q: What if I start gaining weight back?​

The action plan:

Weight ChangeResponse
Up 2-3 lbsMonitor—likely water fluctuation
Up 3-5 lbs for 2+ weeksInvestigate and adjust
Up 5+ lbsTake immediate action

Steps when weight trends up:

  1. Audit behavior — Has anything changed? Tracking slipped? New habits?
  2. Check patterns — Weekend eating? Snacking? Portion creep?
  3. Quick intervention — Return to 80% of your diet effort for 1-2 weeks
  4. Prevent spiral — Don't go extreme; measured response works better

The key: Catch it early. 5 lbs is easier to address than 20.

Q: Can I ever eat "normally" again?​

It depends on what "normally" means:

If "Normal" Means...Reality
Never thinking about foodUnlikely—some awareness helps
Not tracking every calorieYes, many maintainers do this
Eating at restaurantsYes, with portion awareness
Having treatsYes, built into maintenance
Going back to old habitsNo—those habits caused the weight gain

What successful maintenance looks like:

  • Flexible, not rigid
  • Aware, but not obsessive
  • Consistent patterns with room for variation
  • Habits feel automatic, not forced
  • Weight monitoring as neutral feedback

Reframe: You're not returning to "normal"—you're establishing a new, better normal.

Q: Should I keep tracking calories forever?​

The research says: Successful maintainers monitor, but not necessarily through calorie counting.

Monitoring options:

MethodWho It Works For
Daily calorie trackingThose who don't find it burdensome
Weekly calorie awarenessThose who want less structure
Regular weigh-ins onlyThose who maintain well with weight feedback
Clothes fit/photosThose who find scales distressing
Intermittent trackingCheck-ins during high-risk times

NWCR finding: 75% of successful maintainers weigh regularly (weekly or more). The method matters less than having some form of feedback loop.

Q: How do I handle vacations and holidays?​

The approach:

DurationStrategy
1-2 daysEnjoy, don't stress—return to normal immediately after
1 weekMaintain awareness, aim for maintenance, accept some gain
2+ weeksKeep some monitoring, stay active, expect water gain after

Holiday survival strategies:

  • Eat before events (don't arrive starving)
  • Focus on protein and vegetables first
  • One treat per event, not unlimited
  • Stay active—walks, movement
  • No restriction before or after (leads to binge)

Post-vacation:

  • Expect 3-7 lbs water weight (goes away in a week)
  • Return immediately to maintenance routine
  • Don't punish yourself with extreme restriction

✅ Quick Reference​

NWCR Success Strategies​

StrategyWhat It Means% Who Use It
Weigh regularlyWeekly or more often75%
Limit varietyNot eating 100 different things—
Consistent eatingSame pattern weekday/weekendKey predictor
Eat breakfastMost eat breakfast daily78%
Exercise60+ min daily, mostly walking~90%
Watch TV less<10 hours per week62%

Maintenance Calorie Transition​

WeekCalories to AddNotes
Week 1-2+100-150/dayMonitor weight
Week 3-4+100-150 moreWatch weekly average
Week 5-6+100 if stableApproaching maintenance
Week 7+Fine-tuneFind your range

Do's and Don'ts​

Do:

  • Continue monitoring (weight, food, or both)
  • Stay active (strongest predictor of success)
  • Eat consistently across all days
  • Have a plan for high-risk situations
  • Catch small gains early

Don't:

  • Stop all monitoring after reaching goal
  • Return to pre-diet eating habits
  • Restrict severely after slips
  • Avoid the scale indefinitely
  • Think maintenance is passive

Warning Signs​

SignWhat It Might MeanAction
Avoiding the scaleFear-based avoidanceAddress mindset, resume weighing
5+ lb gainPattern changeAudit behaviors, intervene
Weekend/weekday mismatchInconsistencyWork on consistency
Binge episodesRestriction response or deeper issueSeek professional help
"All or nothing" thinkingRigid restraintWork on flexibility

Maintenance Timeline​

PhaseDurationFocus
Transition1-3 monthsFind maintenance calories, maintain habits
Stabilization3-12 monthsBuild new set point, prevent relapse
Long-termYear 2+Maintenance becomes lifestyle

Weight Fluctuation Guide​

FluctuationCauseResponse
±1-2 lbs day to dayNormal water shiftsIgnore
±2-3 lbs over a weekFood, sodium, hormonesMonitor
3-5 lbs persistent (2+ weeks)Possible real changeInvestigate and adjust
5+ lbs trendBehavior changeTake action
📚 Sources

Primary Sources (Tier A)​

  • Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005;82(1):222S-225S. — Tier A
  • National Weight Control Registry. Successful weight loss maintenance. Analysis of 10,000+ participants. — Tier A
  • Thomas JG, et al. Weight-loss maintenance for 10 years in the National Weight Control Registry. Am J Prev Med. 2014. — Tier A

Supporting Sources (Tier B)​

  • UAB Research 2024. Does your body really fight against weight loss? — Tier B
  • Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. Int J Obes. 2010. — Tier B
  • Sumithran P, et al. Long-term persistence of hormonal adaptations to weight loss. N Engl J Med. 2011. — Tier B

Expert Sources (Tier C)​

  • Westenhoefer J, et al. Cognitive and weight-related correlates of flexible and rigid restrained eating behavior. Eat Behav. — Tier C
  • Prochaska JO, DiClemente CC. Stages and processes of self-change of smoking. J Consult Clin Psychol. 1983. — Tier C