Twelve patterns from NWCR members (30+ lb lost, kept off 1+ years).

1. Weigh weekly, not daily
2. Eat breakfast
3. Exercise 60+ min most days
4. Maintain consistency across weekends
5. Track food periodically
6. Limit dietary variety (same meals often)
7. Don't skip meals
8. Cook most meals at home
9. Have a plan for slips
10. Accept maintenance is ongoing work
11. Sleep 7-8 hours
12. Social support — one accountable person