Highlights from Toward Health coaching discussions about long-term routines, practical replacements, cooking, setbacks, and support.
Medically reviewed by Tro Kalayjian, DO
Updated and medically reviewed August 28, 2026
During a July 2021 group meeting, Tro Kalayjian, DO, and health coaches Amy Eiges and Brian Wiley discussed a question many people ask as they approach their health and weight-loss goals: “What’s next?” A related June 2021 discussion led by Amy focused on cooking routines and strategies that group members used to make low-carb eating sustainable. This article combines and reorganizes the practical points from both conversations.
The examples below reflect group discussions and individual experiences. They are not individualized nutrition or medical advice.
Look at long-term trends, not one number
Tro began the discussion by talking about health markers. The scale can be a useful tracking tool, but it does not define a person or provide a complete picture of health. A daily weight is a momentary snapshot; the trend over time was presented as more important than a single fluctuation.
The meeting also discussed continuous glucose monitors and ketone breath meters as tools that can provide immediate feedback. Tro noted that unrelated factors can skew those numbers, so the group again emphasized long-term trends.
Amy referred participants to her article “Now What?” (Is an Open-Ended Question), which examines how a person’s focus may change after significant weight loss.
Return to the basics during a stall or rough patch
The group discussed a tendency to jump from one approach to another when progress stalls. The meeting summary said that this usually makes things worse. The recommended response was to simplify for a few weeks and return to the basic routine that had been working.
Build repeatable habits
Tro cited research from the National Weight Control Registry while discussing behavior habits and long-term maintenance. The meeting summary identified daily weighing, macro tracking, and daily exercise as key behaviors among people who had maintained weight loss over ten years. Tro described these as habits that train the brain and support consistency.
The practical emphasis was not on chasing a perfect day. It was on developing routines that can be repeated over time.
Use realistic replacements
The group suggested identifying foods that are difficult to restrict and finding healthier replacements rather than relying on deprivation. Participants also agreed that a person should not beat themselves up for using a low-carb replacement when it helps them continue toward a goal.
In the June cooking discussion, Amy Eiges spoke with group members Bob Collins and Vic Basmadjian about low-carb cooking. The original summary described Bob as having lost more than 80 pounds and reversed many health issues, and Vic as having lost more than 100 pounds and significantly improved his health.
Amy asked how they used replacements and recipes to make room for foods they craved without derailing their goals. Participants agreed that “once you eliminate carbs from your system cravings are greatly reduced,” while also observing that low-carb treats can become a new reward system and can be easy to overdo.
Keep the cooking routine simple enough to sustain
Vic shared that he kept his weekday eating fairly simple, mostly meat and some vegetables, and used weekends to experiment in the kitchen. Bob said he brought low-carb treats to social gatherings so he could participate on his own terms.
These were presented as individual strategies rather than one routine everyone must follow.
Respond to setbacks without punishment
If a slip happens, the group encouraged forgiving yourself, getting back on track, and trying to understand what happened so that you can learn from it. The meeting specifically advised against punishing yourself with fasting or exercise. The recommendation was to restart right away rather than waiting until “Monday.”
Use small goals and supportive accountability
The final strategies were to set small, attainable goals and cultivate support. The group noted that focusing only on a distant outcome can be discouraging, while supportive people can provide accountability when someone begins to stray from a plan.
Related guidance
- Non-Scale Victories: How to Measure Weight Loss Progress
- Choosing Maintenance: An Act of Self-Compassion
- How to Start a Low-Carb Diet in 5 Practical Steps
If you would like structured accountability while building a long-term routine, explore Toward Health Coaching.
