Why Planning to Maintain Weight Can Really Help Fat-Loss Goals


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A maintenance phase is a period of time where you simply focus on maintaining your current weight and provides a much-needed physical and mental break from the intensity and focus of a fat-loss regimen. THE NECESSITY OF A MAINTENANCE PHASE. Weight loss to a healthy weight for a person’s height can promote health benefits. These include lower cholesterol and blood sugar levels, lower blood pressure, less stress on bones and joints, and less work for the heart.

It is vital to maintain weight loss to obtain health benefits over a lifetime. Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. Setting Goals for Weight Loss.

Being overweight can put you at greater risk for health problems. Losing even a small amount of weight (5 to 10 percent of your total body weight) can reduce and sometimes reverse the risk. Losing weight also may help you have more energy, less joint pain, and a.

The more muscle you have, the higher your basal metabolic rate, meaning the easier it is to keep the weight off once you’ve decided to move into maintenance. Many people find that with very little muscle, you have to keep cutting calories lower and lower to keep off the weight you’ve lost. 3. “Fats in particular are essential in the diet as they help with hormonal function, vitamin absorption — A, D, E, K — and help to keep our hearts and blood vessels healthy. “The predominant type of fat in our diet should be unsaturated, which is found in vegetables such as olive oil, rapeseed oil, avocados, nuts, and seeds, as well as oily fish.”.

The biology of weight loss, and weight maintenance, is a complex process, but here’s a simplified look at the changes that happen following weight loss that can make it all too easy to re-gain weigh. Many diets and diet products claim quick and easy weight loss. However, most practitioners recommend only losing 1–2 pounds (0.5–1 kg) per week ().Setting unattainable goals can. Importantly, nuts taste good — even indulgent — so including them on your menu may help you get more enjoyment out of your meals, and the fat helps keep you fuller, longer.

A 5K, a mud run, whatever—if you’re trying to make fitness part of your long-term weight-loss plan, adding in small competitions along the way can help you keep up with your workout regimen.

List of related literature:

Because energy requirements decrease as weight is decreased, diet and physical activity goals need to be revised so that an energy deficit is created at the lower weight, allowing the patient to continue to lose weight.

“The Practical Guide: Identification, Evaluation, and Treatment of Overweight and Obesity in Adults” by North American Association for the Study of Obesity, National Heart, Lung, and Blood Institute, National Institutes of Health (U.S.), NHLBI Obesity Education Initiative
from The Practical Guide: Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
by North American Association for the Study of Obesity, National Heart, Lung, and Blood Institute, et. al.
National Institutes of Health, National Heart, Lung, and Blood Institute, NHLBI Obesity Education Initiative, North American Association for the Study of Obesity, 2000

The authors of the study (Zuti and Golding 1976) recommended that those interested in losing weight combine dieting and exercise to ensure greater fat loss and conservation of lean tissue.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Such studies will further our understanding of the fat-but-fit paradox, because they will allow researchers to determine whether improvements in health without weight loss are driven by improvements in cardiorespiratory fitness.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Whereas some people seek to maintain body weight through exercise, others want to lose body weight and body fat.

“Introduction to Kinesiology: Studying Physical Activity” by Shirl J. Hoffman, Duane V. Knudson
from Introduction to Kinesiology: Studying Physical Activity
by Shirl J. Hoffman, Duane V. Knudson
Human Kinetics, Incorporated, 2018

Therefore, it is a nutritional goal that the client will not lose additional weight and that he or she will gradually return to the ideal body weight, if necessary.

“Saunders Q & A Review for the NCLEX-PN® Examination E-Book” by Linda Anne Silvestri, Angela Elizabeth Silvestri
from Saunders Q & A Review for the NCLEX-PN® Examination E-Book
by Linda Anne Silvestri, Angela Elizabeth Silvestri
Elsevier Health Sciences, 2019

This reduces the amount of energy needed by the body (i.e., the amount that can be consumed without gaining weight) and is one reason people find it so difficult to maintain weight loss after dieting.

“The Biophysical Foundations of Human Movement” by Bruce Abernethy, Stephanie J. Hanrahan, Vaughan Kippers, Laurel T. Mackinnon, Marcus G. Pandy
from The Biophysical Foundations of Human Movement
by Bruce Abernethy, Stephanie J. Hanrahan, et. al.
Human Kinetics, 2005

Because most women need significantly fewer calories to maintain their lower body weight, they find it more difficult to achieve a large negative calorie balance daily and lose weight rapidly.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

This is because resolutions that make us feel good about ourselves are poorly structured — they merely restate the goal (e.g., lose weight), but do not elaborate on the steps required to achieve the goal and also tend to lack concreteness or specific details about the behaviors required at each step.

“Encyclopedia of Human Behavior” by Vilayanur S. Ramachandran
from Encyclopedia of Human Behavior
by Vilayanur S. Ramachandran
Elsevier Science, 2012

To lose weight and maintain the loss, individuals need to decrease their caloric intake by eating less food and increase their caloric expenditures by increasing their levels of physical activity.

“Alters and Schiff Essential Concepts for Healthy Living” by Jeff Housman, Mary Odum
from Alters and Schiff Essential Concepts for Healthy Living
by Jeff Housman, Mary Odum
Jones & Bartlett Learning, LLC, 2015

The most commonly cited goals for pursuing weight loss are to improve health and/or appearance (e.g., LaRose, Leahey, Hill, & Wing, 2013).

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I am 4’11 and i use to weigh like 145lbs back in April of 2020 but it is August 2020 and I weigh 130lbs. Im happy BUT I still wanna lose more and be like 115lbs because I am petite and still holding fat around my midriff and arms ����‍♀️����‍♀️ idk what I am doing wrong

  • Loved this video! I was just diagnosed with PCOS this year, kinda bummed that they didn’t catch it when I was younger but yay that the medical field is becoming more and more informed about this condition! This video was wonderful and inspiring because most people have no idea what it is, and the struggles that we face with it! I was on a low carb anti-inflammatory diet and lost around 10-15 pounds along with a workout regimen (yes, weight training saves lives! And I also recommend pilates and yoga, they help tremendously with the stress and learning how to treat your body) when suddenly I started gaining weight again. I just thought I was experiencing a hiccup, but after a month or two of just feeling funny, I went into the doctor and found out that with the little progress I had made that I was pregnant!! This is after being told that I was completely infertile by the time I was 19 and ovarian cancer at 20. I actually argued with the doctor because I had seen a few specialists with the same results, but I am due April first! So yes, it is the leading cause of infertility, but let Linora (who is absolutely amazing) know that managing the condition is one of the best steps for being able to get pregnant. I have other conditions that were supposed to prevent my ever having children so my baby is a surprise and a miracle! Thank you again for this video!

  • “High saturated fats in the blood are associated with CV disease”, there are many who would not agree with this hypothesis. If you are a rabbit(herbivore), yes, that is the case. Suggest watching:

  • Great approach to helping people get healthy. Start moving, make good strokes and start thinking about food a little differently. And remember that making new habits is real work!

  • Great content as usual. Every single I am getting inspired by your videos therefore my mindset has changed alot since I discovered this channel and others like this one. I hope this https://youtu.be/nBEhD9dCfM4 is a sumplement here

  • Hey Guys, if ever had an idea only to make a weight/Fat loss and make your sleep be better than ever you should email me directly! Only if want to have a better health and the exact weight you desire I’ve tried this and never regret that! Hope more people will get the benefit of that what I already got! [email protected] gmail.com

  • I went from 300 to 190 and now ive been struggling around 220 to 230 and ive lost all motivation. Im sick of counting calories. Im sick of my lifes main focus being food and weight loss. Ive been over weight since i was 10 and im just tired and over it.

  • Just loved the video bro.. So detailed..
    I liked the fact that u reminded weight loss is a lifetime process… Not just a program.. ♥️♥️��������

  • Yasssss I am so happy that you made this video! I got told I have PCOS about a month ago and I was concerned about gaining weight. Right now I’m at a normal weight but I want to maintain it. So this video is a big help!

  • There is so much info online these days that people who are “Serious” about weight loss can educate themselves. Most of the people like the idea of Losing Weight but can’t put in the work (Lazy). Or lie to themselves (Bullshitter). You can either get results or make excuses, but you can’t do both. Which person are you?!

  • Summary of four phases:

    1) Recovery Phase
    -Restore lean mass, boost metabolic rate, keep muscle,
    -Should take 1-4 months.
    Take your weight and multiply by 14or15 to get your calorie range goal.

    2) Fatloss phase
    -Should be losing around 0.7% of your bodyweight per week.
    (Take your weight and multiply by 0.007 to give you pounds lost every week)
    [Progressive calorie deficit] 15-20%

    So reduce your calories by multiplying your maintenance between.885
    -Should take 6-8weeks at diet calories
    -2 week break at maintenance right after (intermittent dieting)

    Diet tips:
    •High Protein diet (0.7-1gram per pound) Grams should match your weight
    •Spread your protein throughout the day
    •Unprocessed foods
    •Eat satiating foods

    3) Reverse dieting
    •Don’t go back to original maintenance
    •Don’t change your cardio levels
    •No cheat days

    The reverse diet should maintain your weight loss.

    After the diet you should have a new maintenance (multiply your new weight by 14 or 15) and then add 200 calories.

    You can stay at maintenance or bulk up.
    -To bulk:
    •Increase your calories by 15-20%
    •After 1-4 months, go back to phase 2

  • Honestly i cant eat healthy foods cause most of them dont taste nice and when i try to swalllow them i feel sick and gagging cant even swallow it without fealing ill and my tongue is slowly maturing im 19 and cant get slim i do a ton of walking and ruining and its wierd any advise

  • I have PCOS and i do have same kind of symptoms she had and some other as well… i cant do any exercise or any kind of heavy work… If i do i bleed… Dont know what to do… Though i m not that fat… But its frustrating to bleed that much…

  • I’m full without eating my maintenance calories and I feel like every time I have a chest meal I gain weight. I’m stuck idk what to do.

  • I am an endomorph, and I have PCOS. I have been struggling how to lose weight, get my period back and actually eat clean. This is very informative and inspirational. Thank you, Joanna and Linora for this great video.

  • Hey guys, I was wondering if you have heard of this weight loss program before?
    1 ( https://nplink.net/mj0nc9s8 )
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    It looks like a great program to help people lose weight. I was just looking for some options before I made my decision. By the way, I love the content you have been posting lately!

  • Very nice and quality information. Losing weight is not a secret… it’s a science.

    I was trying t lose weight for almost 1 year. Tried different methods and programs that claimed to work but they didn’t.

    During this time i got frustrated but one of my friend shared his weight loss journey that how he changed his living by losing weight. He asked me to try his weight loss method just one time.

    I did as he told me to do but after couple of weeks i started to feel the change in my weight. That was very exciting and now after 3 months i am on the way i wanted to be.

    Now i am excited to say that this weight loss solution is not BS, really works. Just try this out and you will definitely thank me for this.


  • I’ve reduced about 17 pounds of my very own weight just after I enforced this kind of diet weight.It is miraculous to enjoy a possible final result from this. I liked exactly how swift this diet program worked! There is extremely a positive change regarding how my very own clothing fits these days as compared 6 days before. Find a right guide is not easy, you can discover on Google. weight’s name is at the bottom.
    Bella Kaγozko
    good luck

  • I became so fired up to take the dietary regimen. I didn`t alter my diet weight and didn`t increase my exercise level. In merely a short period of 30 days, I currently lost 6 pounds. With the help of this method, I did realize that I ate less and also filled up faster. Find a right guide is not easy, you can research on Google. weight’s name is under.
    Bella Kaγozko
    good luck

  • I lost weight really quickly at first because of my intense calorie deficit, work load, and gym time and got back to my high school weight. I’ve plateaued now that I’m back at the weight my body has been for years. Now it’s really hard losing more because now I know my deficit was too low and have been working on gradually increasing it. I haven’t put it back on but I’m just tryna make sure what I’m doing now is sustainable and I can do forever. Hopefully I’ve changed my habits for the better.

  • The best way to lose fat while doing this diet program is to train hard to gain muscle mass. Muslce burns fat even when you are sleeping. Also buy a product called Amino Alliance, it makes you sleep and recover much faster. I am not sure how much it costs because the hospital I work at gives it to me, but that stuff is amazing. It also goes me mucle pump if taken at the beginning of the work out. Then is it also good to buy some digestive enzymes to help you get rid of bad bacteria.

  • yes watch the butter and meats.. Just saying and eat reasonably.. I think anyone can loose weight eating the right amount of all the foods at the right times. Moderation.. And no hi cholesterol food ummm!!!

  • नमस्कार मैं मध्य प्रदेश से हूं मैंने अपने शरीर से वजन को भी कम किया है और वजन ज्यादा होने से जो परेशानियां थी
    डाइजेशन खराब रहता था 12 महीने मुंह में छाले रहते थे
    कमजोरी रहती थी तनाव रहता था चलने फिरने में बहुत ज्यादा परेशानी होती थी
    किसी भी काम को करने में मन नहीं लगताथा और
    मेरा पेट प्रेगनेंट लेडी की तरह बाहर निकल आया था मैं बहुत ही बुरा देखने में लगता था
    लेकिन अब मैं बहुत स्लिम और बहुत सुंदर लगने लगा हूं
    जिनको भी अपना वजन कम करना हो जिस तरीके से मैंने अपना वजन कम किया है मैं वह तरीका आपको भी बता सकता हूं
    जो वास्तव में सीरियस हो वजन से परेशान हो सिर्फ वही मुझे फोन लगाएं बेवजह मुझ को परेशान करने के लिए कोई फोन ना लगाना 9111885092

  • Cardio is my religion. The REAL problem with weight loss….people set and STOP at their goals, instead of maintaining. They reward themselves with CHEAT meals. They lack the discipline to make fitness a lifestyle. Like I said….cardio IS my life. And I’m good at 6 foot 175 lbs.

  • As a person and human being we always prefer, to have that perfect body that give as confidence and a good look,and have a good health so we can live our lives happily and enjoy the most of it.

    But being overweight is a major obstacle for someone who to sacrifice health and beauty, whether for women or men,every one deserve to be happy and confident about himself.

    ♡♡No clunky books, pills, calorie calculators or equipment to drag around with you any more
    ♤♤instead you’ll have everything you need at your fingertips laid out for you whenever you need it in the simplest terms, for more information pls join our group ��������

  • I have both pcos and thyroid �� its really getting hard to lose weight. Its been one month I am doing exercises and managing my diet but im still on the same weight �� getting depressed day by day

  • one or two months ago I went on a high DHA fish oil. Was getting too much omega 6s in my diet and not enough omega 3s. I am older and was getting esential tremor, the reason I went on fish oils.

  • I am a 14 year old and I used to way 146 and went went down to 134 then I started to workout and gained 4 pounds.But I don’t know what to do now to get stronger and look skinnier or have abs show?

  • Quick question…I’m hitting about 4-5 wods a week. How much rowing do you recommend per week for supplemental training. Thanks in advance.

  • Someone help me.Im a 17 year student.My height is 171.My weight 90kg.Im from Malaysia.the restriction im facing is ingredients for meals.Its hard to find dietary meal

  • I have fat, but according to doctor I have malnutrition, so now im eating more. 5 times a day and at certain times. Wouldn’t that make me fatter? I am eating healthier though. However now I have a double chin

  • This looks like what am having right now, am watching tbis video multiple times to fully digest it, i lost 20 kg with intermittent fasting and other healthy life style choice and lots of walking ��‍♂️, but i wasnt really on a drficit! at some point i stopped cardio, gym and i started eating junk NOT because i was feeling really hungry but because my life changed 180 degrees… so unfortunately i gained back 10 kg �� ��
    Immediately i came back to intermittent fasting and same i was doing b4 but my weight wasn’t reducing no matter what! Ive been in this cycle for over 6 months now!! Now am building muscle but id really like to lose those 10 kgs back �� is what he saying in the video apply to me or am i a different story?!? Thanks…

  • I had no idea I had PCOS for years I had irregular periods, chin hair, and I would get cramps that were so bad I would go to the ER believing my appendix had ruptured. I would go in and they would just calmly tell me that I had cysts that had ruptured. No one told me about PCOS the doctors would just say it’s normal and send me home.
    Finally, a friend of mine who was a nurse told me what PCOS was after years of thinking something was really wrong with me. I couldn’t get pregnant, I was a hormonal mess and so unhappy. I was 352 lbs and I’m 5″2 and couldn’t seem to lose weight no matter what I did, finally after a lot of work I lost 180 lbs.
    Now, I have three kidsno more horrible pain, nearly regular periods, and less hair on my face. Sure I still have some issues dealing with this but honestly, the best thing I did was losing the weight and overall eating better and APPLE CIDER VINEGAR. Nasty taste but it did wonders for my PCOS.
    Don’t give up ladies, PCOS sucks and it’s a battle but you can reach your goals.:D

  • Thank you soooooooooooo much Joanna Soh.I awaiting for a long time for this type of video. I struggling to lose weight with PCOS.

  • hey if I take a good amount of healthy carbs and stay within my calorie limit will I lose weight I actually love fruits roti sabzi oats etc and hate protein like chicken breast however I do eat a min of 100 g of protein but carbs (no junk) goes up to 250 g
    ps I workout as well

  • Stay away from trt therapy unless had head injury or ya balls got squashed in a vice. It’s life style that makes it low. You start trt and ya fucked, especially young. Can go fertile and it may become a life time commitment. Once off you’ll go back to being worse or have no natural at all. Stay Natty. The end consequences of body dismorphia etc will screw ya mentally.

  • Dr. Hallberg, you helped me save my life in June 2016 when I was diagnosed with Type 2 Diabetes and later, in April 2017 when I was diagnosed with Stage 3, Class C Metastatic HER+ IDC Breast Cancer. By following your 2015 TEDTalk advice, I dropped my A1C from 9.1 to 5.0 inside four (4) months but Keto helped me kill my cancer with minimal standard care. My DMX surgeon sobbed when he read the pathology report stating the 20+ tumors were all “dead, scar tissue”. You, Dr. Thomas Seyfried, and so many others have shown me the best way to live.❤️��

  • Notice the amount of Quack Doctors with backgrounds that include actions from the FTC for promoting fake products etc. If you get rid of processed food you’re going to lose weight. And exercise. You don’t need to put your body on a KETO diet.