Want Better Fat Loss Results? Spend More Time At Maintenance!

The clients who have the most successful Fat Loss Phases have one important thing in common...

They had successfully maintained their weight before they started a dieting phase.

Why Spending 6-9 Months At Maintenance Sets You Up For Fat Loss Success

It's an unpopular scenario someone who has been struggling to lose body fat comes to me and then wants to jump straight into another fat loss phase and I say, woah, we need to rethink the strategy and let's spend some time at Maintenance!

Jumping into another fat loss phase without considering the foundation that makes fat loss phases more successful and sustainable (having spent time at maintenance or even a small surplus beforehand) is why chronic dieters struggle so much to stay adherent.

If you want to maximise fat loss while keeping your metabolism healthy, dedicating six months to a maintenance phase is one of the best things you can do. Honestly, if you can't remember a time your weren't "on" a diet, then make it 1 year!

The Problem With Chronic Dieting

I've had plenty of clients who have a history of yo-yo dieting or long term restricting. When you stay in a calorie deficit too long, your metabolism starts to adapt (it's not broken, it's just adapting), your daily fidgeting and movement starts to stop or slow down and you feel like you have no energy and are generally exhausted. This is where most people hit plateaus. 

Why Maintenance Is Essential Before A Calorie Deficit

Spending time at Maintenance, or even a slight surplus before entering into a fat loss phase allows your body to reset, rest and function optimally. Doesn't that sound lovely?! Here's why it works:

Stronger Metabolism

When you eat at Maintenance, your body no longer perceives energy intake as scarce. This allows your metabolism to function at full capacity over time, preventing continued metabolic slowdown that often accompanies long term dieting. A well functioning metabolism means you can lose body fat on higher calories when you eventually enter a calorie deficit = The Dream!

Better Hormone Balance

Long term dieting can negatively impact hormones like leptin, ghrelin and cortisol which regulate hunger, satiety and stress. Spending time at Maintenance allows these hormones to be produced at optimal levels, reducing cravings and making it easier to adhere to your fat loss phase without excessive hunger or energy crashes.

Increased Muscle Mass And Strength

Maintenance allows you to build and preserve muscle, crucial for an effective fat loss phase. The more muscle you have then any you do lose in your fat loss phase will still leave you more than if you hadn't spent a good amount of time at Maintenance.

Improved Adherence And Sustainability

This is one of the most important aspects leading into a Fat Loss Phase. Many people fail their fat loss phase because they jumped in unprepared, feeling fatigued and deprived! A solid Maintenance phase helps reset your relationship with food, build better habits and you will be better prepared mentally for a controlled deficit. When you finally reduce calories, it feels like a gradual shift making it easier to sick to your plan rather than a drastic change or god forbid your brain is thinking "here we go again!!!"

Higher Energy And Better Performance

A well-fed body performs better in the gym and in life! If you've spent enough time at Maintenance you'll be able to push harder in your workouts and maintain more strength in your fat loss phase. This in turn helps you to retain more muscle while losing fat, leading to a leaner and more defined physique.

How Long Should You Stay At Maintenance?

For most people at least six months as a minimum before entering a Fat Loss Phase. If you are a chronic dieter, that could be closer to 12 months, the longer the better. The longer you are at Maintenance, the better you will feel and you WILL start to realise how rubbish you have felt previously!

How To Know You Are Ready For A Fat Loss Phase?

Before you consider a Fat Loss Phase, make sure you can tick the box on all of the points below:

• You've successfully maintained your weight for 6 months with normal daily fluctuations
• You're eating a healthy amount of calories and you don't feel restricted 
• Your energy levels are high and you are smashing your workouts
• Your metabolism is functioning well (no extreme hunger or fatigue or cold sensitivity)

My Thoughts

If you want your next fat loss phase to be successful and not have to go through the dieting process ever again, it's highly likely that what you need is a Maintenance Phase and not another Fat Loss Phase!

My motto to my clients is we do a Fat Loss Phase, we get in, we work hard, we get out, we go to Maintenance and we learn how to live at Maintenance and never have to diet, ever again!

If you want better Fat Loss Results the key is to lay the groundwork first.

Spending at least 6 months at Maintenance allows you to go into a Fat Loss Phase feeling well fed, rested with no deprivation and with good energy to do the hard work that a calorie deficit requires!

Instead of spinning your wheels with more chronic dieting, take the time to build a strong foundation, your Fat Loss Phase will be way more successful and this really could be the last diet you go on x