Mastering the Art of Weight Maintenance - How to Navigate Maintenance Phases
You've worked hard to sustain a calorie deficit to lose body fat and you're wondering how to transition into the next step? Should you take "diet breaks"? When is it time to stop actively trying to lose body fat and transition into maintaining your weight? Let's talk all about weight maintenance:
What is a Maintenance Phase?
A maintenance phase is a period where you consume enough calories to sustain your current weight without gaining or losing. It's a crucial step involved in dieting for those who have significant weight loss goals (which I'll very subjectively refer to as 20+ pounds). The focus here will be on phases of maintenance for those in the midst of a fat loss goal (perhaps lifelong maintenance will be a future topic).
When and How Often to Integrate Maintenance Phases:
As a general guideline for those working toward losing 20+ pounds, it's a well-researched best practice to approach your calorie deficit in phases, rotating between a dieting phase (eating in a calorie deficit) and a maintenance phase (eating enough calories to keep your weight stable) in the same increments of time. For example, if you adhere to a calorie deficit consistently for six weeks, then it's advised to go into a maintenance phase for six weeks. Then repeat until you reach your final goal. The exact number of weeks may vary per person based on your goals, lifestyle and preference. This phased approach is recommended for several reasons:
To give your body and mind the opportunity to recover from the stresses of dieting;
To prevent the slowing of your metabolic rate;
To practice what it's like to eat with a goal of not losing weight. This may seem obvious, but for someone who has been striving to lose weight, the mental switch into seeing the scale stay stagnant can be tricky. It's also helpful to get used to portion sizes and food choices for the goal of weight maintenance since once you reach your final weight loss goal, that's what you'll be working on for life!
How to Know When It's Time to Switch:
Recognizing the right time to transition from a calorie deficit to maintenance requires attentiveness to your body's signals. Signs that it's time to go into a maintenance phase include persistent fatigue, diminished workout performance, feelings of dieting burnout (i.e. you're just "over it"), and a plateau in weight loss despite consistent efforts. Even if you don't experience these signs, I would not recommend staying in a calorie deficit consistently for longer than eight weeks. Take that maintenance break!
Tips for Maintenance Phases:
Gradual caloric adjustments: Increase calories slowly during the transition to avoid sudden weight gain. Aim for a modest surplus to support muscle maintenance and overall well-being.
Focus on strength and performance: Shift your focus from the scale to strength gains and improved workout performance. Celebrate non-scale victories, reinforcing a positive mindset during maintenance phases.
Continue eating the same foods: Keep choosing the same types of foods you ate during a deficit but increase portion sizes slightly.
Establish sustainable habits: Use maintenance phases as an opportunity to solidify healthy habits. Prioritize whole foods, mindful eating, and regular physical activity to sustain your progress over time.
Transitioning into a maintenance phase is a crucial component of a weight loss journey, but it can also be an intimidating process. By understanding the importance of this process, recognizing the signs to switch, and implementing practical tips, you can achieve a balanced and sustainable approach to weight management. Remember, the journey doesn't end with weight loss – it's about maintaining a healthy and fulfilling lifestyle for the long haul.
Need support with maintenance phases? I can help!
