How do you prevent rebound weight gain?

The pattern that holds the loss is boring and specific. Hit one gram of protein per pound of bodyweight per day, spread across three or four meals. Lift weights two or three times a week, full body, focused on compound movements. Weigh yourself daily on the same scale at the same time, and watch the seven day rolling average instead of the daily number. Sleep at least seven hours, because short sleep raises hunger hormones. Track your habits in one place so you can see when one starts slipping before the others follow. Set a written weight threshold, often two to three percent above your post-loss weight, and a plan with your doctor for what happens if you cross it. The plan is the prevention.