Seven habits with actual maintenance evidence behind them. Tick them off each day; it saves on this device, nothing is sent anywhere. Aim for 5 of 7 most days, not perfection.
Protein at every meal. The one lever that protects muscle on the way down and controls appetite on the way back up.
Steps. Maintainers in the National Weight Control Registry average an hour of mostly low-intensity movement a day. 7,000 is a fair floor.
Lifted or resistance session. Twice a week is the dose in most maintenance studies. Counts if you did one today.
Slept 7 hours. Under 6 hours raises ghrelin and next-day intake by a few hundred calories. It's a weight habit, not a lifestyle one.
No liquid calories. Sugary drinks, juice, alcohol, cream-based coffee. The most consistent single predictor in regain studies.
Water 2 L. Fluid intake from food drops when portions drop; dehydration is the commonest GLP-1 "side effect" that isn't one.
Ate at least 25 g fibre. Constipation prevention, satiety, and the gut microbiome shift that comes with these drugs.
Weekly weigh-in isn't on the daily list on purpose. Do it once, same morning each week, and compare to the curve.