๐โ๐ฏ๐ ๐ฅ๐จ๐ฌ๐ญ ๐ฐ๐๐ข๐ ๐ก๐ญโฆ ๐ง๐จ๐ฐ ๐ฐ๐ก๐๐ญ? โฃ
โฃI got a great question last week and realized that Iโve never actually posted about what happens once you lose the weight. โฃ
In fact, I honestly think one of the biggest hurdles for so many is not the actual weight loss itself, but itโs maintaining it. โฃ
Did you know that 6 out of 7 overweight or obese people will lose a significant amount of body weight in their life.โฃโฃ
๐๐ฎ๐ญ ๐ก๐๐ซ๐โ๐ฌ ๐ญ๐ก๐ ๐ฉ๐ซ๐จ๐๐ฅ๐๐ฆ:โฃโฃ
๐ป๐ถ-๐ฝ๐ถ% ๐ธ๐ช๐ญ๐ญ ๐ณ๐ฆ๐จ๐ข๐ช๐ฏ ๐ข๐ญ๐ญ ๐ฐ๐ง ๐ต๐ฉ๐ฆ๐ช๐ณ ๐ธ๐ฆ๐ช๐จ๐ฉ๐ต ๐ญ๐ฐ๐ด๐ต ๐ธ๐ช๐ต๐ฉ๐ช๐ฏ ๐ข ๐บ๐ฆ๐ข๐ณ.โฃโฃ
๐๐ช๐ต๐ฉ๐ช๐ฏ ๐ธ ๐บ๐ฆ๐ข๐ณ๐ด ๐ต๐ฉ๐ข๐ต ๐ด๐ต๐ข๐ต๐ช๐ด๐ต๐ช๐ค ๐ต๐ถ๐ณ๐ฏ๐ด ๐ต๐ฐ ๐พ๐ป%. โฃโฃ
๐๐ช๐ต๐ฉ๐ช๐ฏ ๐น ๐บ๐ฆ๐ข๐ณ๐ด ๐ต๐ฉ๐ข๐ต ๐ด๐ต๐ข๐ต๐ช๐ด๐ต๐ช๐ค ๐ต๐ถ๐ณ๐ฏ๐ด ๐ต๐ฐ ๐ฟ๐ป%.*โฃโฃ
Whatโs scarier, is of those who regain the weight, one third to two thirds will increase to a weight higher than they originally started.*โฃโฃโฃ*๐๐ต๐ข๐ต๐ด ๐ง๐ณ๐ฐ๐ฎ ๐ต๐ฉ๐ฆ ๐ด๐ถ๐ฑ๐ฆ๐ณ ๐ด๐ฎ๐ข๐ณ๐ต ๐๐ข๐บ๐ฏ๐ฆ ๐๐ฐ๐ณ๐ต๐ฐ๐ฏ. ๐ โ๐ข๐ญ๐ญ ๐ฏ๐ฆ๐ฆ๐ฅ ๐ต๐ฐ ๐ง๐ฐ๐ญ๐ญ๐ฐ๐ธ ๐ฉ๐ช๐ฎโฃ
So once you get to your goal, what do you do to stay there? โฃ
๐๐๐ซ๐ ๐๐ซ๐ ๐ฌ๐จ๐ฆ๐ ๐จ๐ ๐ฆ๐ฒ ๐๐๐ฏ๐จ๐ซ๐ข๐ญ๐ ๐ญ๐ข๐ฉ๐ฌ: โฃ
- ๐๐ฐ๐ฏ๐ต๐ช๐ฏ๐ถ๐ฆ ๐ต๐ฐ ๐ช๐ฎ๐ฑ๐ญ๐ฆ๐ฎ๐ฆ๐ฏ๐ต ๐ต๐ฉ๐ฆ ๐ฉ๐ข๐ฃ๐ช๐ต๐ด ๐ต๐ฉ๐ข๐ต ๐ฉ๐ฆ๐ญ๐ฑ๐ฆ๐ฅ ๐บ๐ฐ๐ถ ๐ญ๐ฐ๐ด๐ฆ ๐ธ๐ฆ๐ช๐จ๐ฉ๐ต ๐ช๐ฏ ๐ต๐ฉ๐ฆ ๐ง๐ช๐ณ๐ด๐ต ๐ฑ๐ญ๐ข๐ค๐ฆ. That means if you were tracking macros, initially you probably will still want to track at least for the short term. If you were consuming vegetables with every meal, keep doing so. If drinking water and walking help you tons, keep up the chugging and steps. โฃ
- โฃ๐๐ฐ๐ฏ๐ต๐ช๐ฏ๐ถ๐ฆ ๐ต๐ฐ ๐ฎ๐ฐ๐ฏ๐ช๐ต๐ฐ๐ณ ๐ธ๐ฆ๐ช๐จ๐ฉ๐ต, ๐ฑ๐ณ๐ฐ๐จ๐ณ๐ฆ๐ด๐ด ๐ฑ๐ช๐ค๐ด, ๐ฐ๐ณ ๐ฎ๐ฆ๐ข๐ด๐ถ๐ณ๐ฆ๐ฎ๐ฆ๐ฏ๐ต๐ด. Give yourself some data points to continue to track. Understand that maintenance is a range and it may mean you fluctuate up and down between 3-5 lbs, but if you start to notice more weight than youโd like creeping back on, you can go back to the same strategies and habits you once used to lose the weight. โฃ
- ๐๐ญ๐ฐ๐ธ๐ญ๐บ ๐ข๐ฏ๐ฅ ๐ด๐ต๐ณ๐ข๐ต๐ฆ๐จ๐ช๐ค๐ข๐ญ๐ญ๐บ ๐ข๐ญ๐ญ๐ฐ๐ธ ๐บ๐ฐ๐ถ๐ณ๐ด๐ฆ๐ญ๐ง ๐ต๐ฐ ๐ค๐ฐ๐ฏ๐ด๐ถ๐ฎ๐ฆ ๐ฎ๐ฐ๐ณ๐ฆ ๐ง๐ฐ๐ฐ๐ฅ. Everyone will choose to do this in a different way but reality is your maintenance needs are probably a bit higher than your weight loss needs. You can choose to slowly reverse diet your calories up to maintenance, you can give yourself a few higher calorie days (๐ฎ๐ข๐ฏ๐บ ๐ญ๐ช๐ฌ๐ฆ ๐ต๐ฐ ๐ฅ๐ฐ ๐ต๐ฉ๐ช๐ด ๐ฐ๐ฏ ๐ต๐ฉ๐ฆ ๐ธ๐ฆ๐ฆ๐ฌ๐ฆ๐ฏ๐ฅ๐ด), or you can even give yourself a little wiggle room when it comes to tracking, and take some untracked days during the week. โฃ
- ๐๐ฐ๐ฏ๐ต๐ช๐ฏ๐ถ๐ฆ ๐ต๐ฐ ๐ฑ๐ณ๐ช๐ฐ๐ณ๐ช๐ต๐ช๐ป๐ฆ ๐ฉ๐ฆ๐ข๐ญ๐ต๐ฉ ๐ข๐ฏ๐ฅ ๐ค๐ฉ๐ฐ๐ฐ๐ด๐ฆ ๐ต๐ฉ๐ฆ ๐ง๐ฐ๐ฐ๐ฅ๐ด ๐ข๐ฏ๐ฅ ๐ฆ๐ข๐ต๐ช๐ฏ๐จ ๐ฉ๐ข๐ฃ๐ช๐ต๐ด ๐ต๐ฉ๐ข๐ต ๐ฎ๐ข๐ฌ๐ฆ ๐บ๐ฐ๐ถ๐ณ ๐ฃ๐ฐ๐ฅ๐บ ๐ง๐ฆ๐ฆ๐ญ ๐บ๐ฐ๐ถ๐ณ ๐ฃ๐ฆ๐ด๐ต. This means things like consuming lots of plant based whole foods, limiting the processed stuff, drinking plenty of water, consuming enough protein etcโฆ because healthy habits are healthy habits, regardless of if weโre trying to lose weight or not. โฃ
โฃ๐๐ก๐ ๐๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐, ๐ข๐ฌ ๐ญ๐ก๐ข๐ฌ: we want to be sure weโre addressing all of the habits and strategies we’ve used to hopefully sustainably lose the weight and continue to implement them. From there, and with time, the more confidence you gain in your ability to maintain, the more we can begin to think about things like transitioning away from tracking, or eating more mindfully or intuitively. โฃ
Just remember, t๐ก๐ ๐๐๐ฌ๐ญ ๐๐ข๐๐ญ ๐๐ง๐ ๐ฐ๐๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฉ๐ฅ๐๐ง ๐ข๐ฌ ๐ญ๐ก๐ ๐จ๐ง๐ ๐ญ๐ก๐๐ญ ๐ฒ๐จ๐ฎ ๐๐๐ง ๐๐ ๐๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐๐ง๐ญ ๐ฐ๐ข๐ญ๐ก.ย If you choose the right path, maintaining your success should be a piece of cake (๐ต๐ฉ๐ข๐ต ๐บ๐ฐ๐ถ ๐ค๐ข๐ฏ ๐ฐ๐ค๐ค๐ข๐ด๐ช๐ฐ๐ฏ๐ข๐ญ๐ญ๐บ ๐ฆ๐ฏ๐ซ๐ฐ๐บ ๐ฐ๐ฏ๐ค๐ฆ ๐ช๐ฏ ๐ข ๐ธ๐ฉ๐ช๐ญ๐ฆ ๐ง๐ณ๐ฆ๐ฆ ๐ฐ๐ง ๐จ๐ถ๐ช๐ญ๐ต) โฃ
โฃGot questions on maintenance? How can I help? โฃ
๐.๐. if you ever need help transitioning into maintenance, I would love to help. Always a message away. โฃ
