Maintain No Gain

About Maintain No Gain

Maintain No Gain is a 6-week program during the holiday season (typically mid-November until early January). The average American gains weight during the holiday season. This program targets healthy decision-making for eating and exercising during this busy time. The program has interactive activities about healthy eating, exercise, stress, emotional eating, and social support. The goals of Maintain No Gain are:

  • Maintain weight within 2 pounds of initial weigh-in (weight loss is okay, but that is not the goal of the program)
  • Encourage eating at least 5 servings of fruits and vegetables each day
  • Encourage physical activity most days of the week

The program is available online, in-person, or a mix of both. Each week has a weigh-in and a fitness challenge. The first weigh-in is usually the beginning of the week of Thanksgiving. Some programs may have a fee so there are prizes or prizes for maintaining weight.

Maintain No Gain can be led by a trained facilitator or county Extension agent. Facilitators can be teachers or anyone planning to lead Maintain No Gain at their school. Additional resources are available for trained facilitators on the Family & Community Health agent website.

Program Components

  • 6 weeks of classes
  • Weekly weigh-ins
  • Weekly fitness challenge

Schools do not need additional resources to be able to host Maintain No Gain.

Additional Resources

Interested educators should connect with their county AgriLife Extension office for more information. Find their contact information here:

Evidence supporting Maintain No Gain:

In 2019, 60.1% of participants in Maintain No Gain experienced no change in health, and 24.7% of participants experienced improvements in their health.