Maintenance Blueprint & Weekly Review
About This Tool
Maintenance is a skill — and one of the most underrated ones in weight management. Research shows that people who define a specific maintenance range and conduct regular self-monitoring are significantly more successful at long-term weight maintenance than those who rely on willpower alone. By defining your "me again" range and doing a calm weekly review, you're learning to operate from a place of stability, not panic.
Reflection Prompts
Your "Me Again" Maintenance Range
What is the maintenance range (a weight range, a clothing fit, or a feeling) that you defined for yourself? Why does this range feel right — not too restrictive, but still meaningful to you?
Your Top 3 Non-Scale Markers
What are your top 3 non-scale maintenance markers? (e.g., clothes fit comfortably, energy is consistent, strength is maintained, food noise is low). How did you do on those this week?
Your Sunday Check-In Insight
How did your 15-minute Sunday check-in go? What was one key insight from your review — something you want to keep doing, or one small thing to adjust?
A Shift in Thinking
How has your definition of "a good week" changed since starting this program? What does success look like now that it's not just about the number on the scale?
"Progress is not about perfection — it's about honest reflection and one small step forward. Your answers here help me support you with the precision and care you deserve."
— Dr. Ty
Questions & Reflections
Have a question about this tool? Leave a note and I'll respond during our next check-in.
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