Weight Maintenance

Congratulations! You’ve lost the weight, you feel great, you look great! Now what? How do we
maintain? Consistency and lifestyle changes are key. Here are some tips:

1. Regular exercise: incorporating regular exercise into your routine to burn calories and
   maintain muscle mass. Resistance training such as weight lifting, bodyweight exercise, or
   using resistance bands will stimulate muscle growth and preserve lean muscle mass.
2. Balanced diet: Focus on a lean protein based diet balanced with fruits, vegetables, and
   whole grains. Avoid processed foods, sugary snacks, and high calorie drinks
3. Portion control: Be mindful of portion sizes. Use smaller plates and bowls, no seconds.
4. Stay hydrated: Drinking plenty of water throughout the day will keep you hydrated and
   control hunger
5. Manage stress: Stress can lead to emotional eating and weight gain. Find healthy ways to
   manage stress such as meditation, yoga, or hobbies you enjoy.
6. Get adequate sleep: Aim for 7-9 hours of quality sleep per night as inadequate sleep can
   disrupt hunger hormones and lead to weight gain.
7. Seek Support: Surround yourself with a supportive network of friends and family who can
   encourage and motivate you on your weight loss journey.
8. Supplements: Fat burners such as caffeine, green tea extract, L-carnitine, CLA. Glucose
   regulators such as berberine, ALA, chromium.
9. Some patients choose to stay on GLP 1 therapy long term! This is perfectly safe and we
   can guide you to proper dosing.
   Also, dont forget your team here at Timeless Rx. We are always here to guide you and help you
   be your best every day!
   Michele Accardo, NP-BC