20 Weight Maintenance Rules

20 Weight Maintenance Rules

The hardest part of sustaining a healthy body is the maintenance part. Weight loss in isolation is easy, but most people fuck up on the maintenance bit and have to start all over again. If you follow all of these 20 rules, your results will dramatically improve. They are not listed in any particular order.

These are rules for women who want to leave behind yo-yo dieting and have the objective of feeling great both inside out. If you’re looking for quick results, or to get in shape for Ibiza in 6 weeks, or want to buy a supplement and not do any of the work, I can’t help you. I help women sustain their health and beauty, not help women waste time.

  1. Allow yourself more freedom with your diet by bringing back in foods that you removed when in the weight loss phase. Inclusivity should be your goal.
  2. Keep trigger foods out of the house and only enjoy them at social situations. If you can’t have something in the house without binging on it then it’s likely worth removing.
  3. Maintain a daily movement routine as long as it is manageable. 7,000 steps per day is fine.
  4. Always remember that health and beauty is something you have constantly be thinking about. You have to live that life and be self-aware to keep it other wise you’ll lose it.
  5. Resistance train 2-3 times per week for 30-60 minutes.
  6. Do cardio for 2-3 times per week for 30 – 60 minutes and preferably do something you enjoy.
  7. You do not have to count calories. But you can if you want to.
  8. Have a weight range target as opposed to a specific weight target. It’s impossible to hit a certain weight and stay at it. A 2 – 3 kg range is more than manageable.
  9. Aim for a recommended 1 – 2 grams of protein per kilogram bodyweight.
  10. Aim for 5-7 portions of fruit and vegetables per day, favouring vegetables over fruit.
  11. Get good quality sleep everyday and make this a massive priority for your health and skincare.
  12. Don’t weigh yourself unless you want to. And if you do want to weigh yourself to get an idea of your weight, take a 7 day average. NEVER take a one-off reading.
  13. Have back-off weeks from your training.
  14. Get annual blood work done and make sure you have no underlying conditions you need to address.
  15. Practice stress management techniques such as meditation and yoga and make it a habit. Stress kills.
  16. Never stop learning and listening to your body. Sometimes you’ll be tired. Sometimes you’ll be stressed. Listen and respond.
  17. Realise that your exercise plan and diet will always be changing as responsibilities crop up and as you get older you will require a different calorie intake.
  18. Have a health or fitness goal at all times. Even if it’s something small like to increase your vegetable intake by 5 pieces per week.
  19. If your diet is too restrictive ask yourself why? Your diet should not feel like a diet when maintaining.
  20. Remember there is no such thing as perfection. 80-90% is good enough.

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