Fat Loss That Lasts: Build Maintenance While You Diet
People can lose weight. In fact, we are getting quite good at it.
Very few know how to keep it off when it’s lost. There are a number of reasons for this. The diet industry is one that doesn’t help, and the ever-changing environment we live in is also the biggest contributor to increases in bodyweight over the last few decades.
What you do while dropping body fat is what you will continue doing in maintenance. If your approach is extreme, maintenance will feel hard and restrictive.
If your approach is simple, scalable, and realistic, maintenance becomes normal life. We say this to all our clients, the plan we build with them we essentially want to become the life they want to live.
You don’t finish when the scale goal is hit. You continue with the habits that got you there.
I hope this guide helps. And if you have any questions, reach out to me directly ([email protected]).
Please feel free to forward this on to anyone you think might benefit.
These are the tools and habits you could build during fat loss so that maintenance feels stable, not stressful.
- Practice Mindful Eating From Day One
Most people wait until the end of a diet to “fix” their relationship with food or even the feeling of hunger.
That’s too late. You should train this skill while dieting.
Mindful eating means:• Eating without distractions• Slowing down your meals• Noticing hunger and fullness• Stopping when you are satisfied, not stuffed
When this becomes normal, you are far less likely to:• Overeat• Rebound• Lose control around food
Example: If you practice mindful eating every day during fat loss, by the time you reach maintenance, it feels automatic.
You don’t need willpower. You have awareness and can recognise when you aren’t aligned with the person you have become.
- Build a Movement Baseline You Can Keep
Fat loss should look like a routine you can live with.
Aim for:• 3 structured workouts per week• 8,000 to 10,000 steps on average per day
Not perfection. Consistency.
This teaches your body and brain:“This is just how I live now.”
When maintenance arrives, nothing changes.You don’t suddenly stop moving.You keep the same rhythm.
- Make Your Environment Work For You
Your environment shapes your decisions more than motivation ever will. If junk food is visible, you eat it. If protein and fruit are visible, you eat them.
Simple changes:• Keep high protein foods easy to reach• Remove trigger foods from sight• Plan meals before busy days• Don’t rely on willpower when stressed
Maintenance fails when your environment pulls you backwards.Design it to support you instead.
- Understand Stress and Emotional Eating
Stress does not make you hungry.Stress makes you crave comfort.This is where most rebounds happen.
You need tools before the hard days arrive:• Walks• Training• Journaling• Talking• Pausing before eating
Ask yourself:
“Am I hungry… or am I stressed?”
“Am I hungry… or am poorly slept?”
“Am I hungry… or am I overwhelmed?”
That pause alone changes outcomes.
- Protect Your Sleep Routine
Poor sleep increases:• Cravings• Hunger• Impulse eating
Good sleep improves:• Food choices• Energy• Self-control
Aim for:• A regular bedtime• Reduced phone use late at night• A wind-down routine
Sleep is not optional.It is part of fat loss, maintenance and longevity.
- Eat for Satiety: Protein and Fibre First
Your meals should keep you full. Not chasing snacks all day.
Prioritise:• Protein at every meal• Fibre from fruit and vegetables
This helps you:• Control appetite• Reduce cravings• Maintain weight without effort
Maintenance works when hunger is managed.
Not ignored.
- Train Discipline and Self Control
Discipline is not personality.It is a skill.
You build it by:• Keeping small promises• Repeating routines• Choosing long-term wins
Each day you practice:“I do what I said I would do.”
This carries into maintenance.You don’t fall back into old habits.You’ve trained new ones.
- Avoid the Finish Line Mentality
The biggest mistake:“I’ll maintain once I reach my goal.”
Maintenance is not a phase.It is a continuation.
The habits you use during fat loss should look like:• A normal week• A normal lifestyle• A routine you enjoy
If you can’t do it long term, it won’t last.
Final Thought
Most people diet.Very few prepare for what comes after.
For the busy parents and professionals we coach, the problem is not effort. It’s the approach. It’s the lack of a plan, support and accountability.
Common mistakes I see all the time:• Going all in for two weeks, then burning out• Training every day with no recovery• Cutting food too low and feeling exhausted• Doing juice cleanses or extreme fasts• Trying to be perfect instead of consistent• Letting one bad week turn into quitting
This usually looks like:High stress. Low energy. No time.
And a plan that doesn’t fit real life.
You don’t fail because you lack willpower.You fail because the strategy is not built for your schedule.
Fat loss could look like:• Two to three achievable workouts per week• Daily movement you can fit around work and family• Meals that keep you full and satisfied• Sleep that supports your decisions• Habits you can repeat when life is busy
Fat loss is the practice round.Maintenance is the real game.
Build the tools now:• Mindful eating• Movement• Sleep• Environment• Stress management• Protein and fibre• Discipline
That is how results stop being temporary.That is how they become permanent.
If you’ve struggled to maintain weight in the past, you don’t need another diet. You need better tools.
If you’d like to learn more about how online coaching worksand whether it’s right for you, you can read more here:https://lukegoulden.com/online-coaching/
Any questions please feel free to contact me directly at [email protected].
Your Holiday Survival Guide
Your Holiday Survival Guide
The holidays are busy.
Social plans multiply.
Food is everywhere.
This is usually where routines slip.
Training drops off.
Meals become reactive.
People write the whole period off.
“I’ll deal with it in January.”
“I’ll reset in the new year.”
“It’s only a few weeks.”
That thinking feels harmless in the moment.
Ideally, we want to avoid this way of thinking.
The aim isn’t perfection.
It’s control.
It’s about staying steady during the messiest weeks of the year so January feels like a continuation, not a rescue mission.
You don’t need to do everything.
You just need to keep doing something.
If anything, we want to be imperfectly consistent.
These six strategies are designed for real life, not ideal conditions.
- Eat Slowly. Stop at “Satisfied”
This is the simplest and most effective tool.
When you slow down, two things happen.
First, your body catches up.
It takes around 15 to 20 minutes for fullness signals to reach your brain.
If you eat fast, you overshoot.
Second, enjoyment increases.
You taste your food.
You feel content sooner.
You stop chasing that “too full” feeling.
This means you can enjoy festive meals without guilt or regret.
Try this at your next meal:
Put your fork down between bites.
Take a breath before going back in.
Finish feeling comfortable, not stuffed.
Ask yourself.
Did I enjoy that?
Or did I rush it?
- Short Workouts Still Count
December doesn’t need hours spent exercising, but you do need to do something.
Consistency matters more than intensity (one of my favourite quotes).
A few short workouts each week will:
Maintain strength
Protect habits
Support energy and mood
Even 20 to 30 minutes is better than the workout you didn’t do.
Let’s not get into the habit of “if I can’t do it all, then I won’t bother” or “I’ll wait for when I can.”
Remember, we do this more for our own mental wellbeing than anything.
Ask yourself.
What’s the minimum you can do between now and the new year and still feel like yourself?
Momentum is everything.
And it doesn’t take much to keep things ticking over.
- Plan for Eating on the Go
December is a killer for routines.
More travel.
More late nights.
More of that feeling of having no control over what you’re eating because you’re out or other people are cooking.
We might not always have control of what’s in front of us, but we always have control over what we put into our bodies.
That’s where decisions slip, because we sometimes tell ourselves we don’t have control when we do.
If you are away from home, think forwards by planning backwards.
Examples that work:
High-protein snacks or shakes in your bag
Simple, repeatable meals in the fridge
Go-to supermarket options you already trust
This stops the “I was starving, so I grabbed whatever” spiral.
You don’t need perfect meals.
You need repeatable and predictable ones.
Something we work on with all our clients.
Ask yourself.
What’s my default option when time is tight?
If you don’t know this, you should.
Get one or two options ready and practise the habit of turning to them first.
- Use Protein Shakes Strategically
Letting yourself get overly hungry is one of the fastest ways to lose control.
That’s when overeating happens.
That’s when drinks turn into snacks.
That’s when choices become reactive.
A protein shake acts as a buffer.
High protein.
Quick to consume.
Easy when life is chaotic.
Have one earlier in the day.
Between events.
Or before a big meal if you’ve barely eaten.
You’ll arrive calmer.
Less reactive.
More in control.
Ask yourself.
Where would one shake make today easier?
- Use Portion Awareness, Not Tracking
Tracking calories over Christmas rarely works.
Meals are mixed.
Portions are unclear.
Accuracy drops.
Instead, use portion awareness.
At main meals, aim for:
A solid protein portion
Some vegetables
A sensible amount of carbs or fats
Then enjoy the extras intentionally.
You don’t need restriction.
You need balance.
One heavier meal doesn’t matter.
Several days of mindless eating does.
Check in with yourself.
Is this a conscious choice?
Or am I on autopilot?
- Eat More Vegetables Than You Think You Need
Vegetables do a lot of work this time of year.
They support:
Fullness
Digestion
Energy
Mood
They make rich meals easier to handle.
The key is preparation.
Roast them.
Season them properly.
Use oils, herbs, and flavour.
They don’t need to be boring to be effective.
Anchor meals around them when you can.
Ask yourself.
Have I added anything today that helps me feel better?
The Big Picture
The holidays don’t ruin progress.
Abandoning structure does.
You don’t need extremes.
You need anchors.
Move your body regularly.
Eat with awareness.
Fuel yourself before hunger takes over.
If you can stay steady in December,
you can stay consistent any time of year.
Comfort Eating Reset Guide for Busy Parents & Professionals
For the parents running on fumes. For the professionals battling long hours and constant stress.
If you find yourself snacking when you are not hungry, eating out of habit, or reaching for food at the end of a long day, this guide is for you.
This is not about counting calories. It is about resetting your habits, managing your environment, and building strategies to handle stress and cravings better.
1. Why Comfort Eating Happens
Comfort eating is not about hunger. It is about emotion.
Think of a long workday where the emails never stop, the kids are shouting in the background, and your energy is gone. The moment the house is quiet, you reach for food. Not because your body needs it, but because you need relief.
You eat to change how you feel. To cope with stress, boredom, anxiety, loneliness, or fatigue. It is a learned response. And it works temporarily.
Foods like chocolate, crisps, and biscuits light up the brain’s reward system. You get a quick dopamine hit and feel better for a moment. The more often you repeat that loop, the stronger it becomes.
Science backs this up. Stress triggers cortisol, your main stress hormone, which pushes your brain to seek quick energy. Ghrelin rises, your hunger hormone, even if you have eaten enough.
Lack of sleep blunts leptin, the signal that tells you you are full. Combine all of this, and cravings become harder to resist — not because you are weak, but because your biology is pushing you toward them.
2. Day-to-Day Tools to Regain Control
Small daily habits matter more than big one-off efforts.
To regain control, start with consistency.
Eat at regular times so you are not going long stretches without food, and build balanced meals that include protein, carbs, healthy fats, and fibre.
Make protein a focus at every meal to stay fuller for longer.
Stay hydrated, as thirst can easily be mistaken for hunger.
Walk daily, even for 10 to 15 minutes, to lower stress and reset your mood.
Prioritise your sleep, since poor rest increases cravings and weakens your decision making.
Audit your environment by keeping trigger foods out of sight and making healthier options easier to grab.
Plan ahead for high stress times like evenings after work by having a reset routine ready, whether that is herbal tea, a short walk, or reaching out to a friend or your coach.
Finally, practice a mindful pause before eating. Even 30 seconds of reflection can help you recognise whether you are truly hungry or just seeking comfort. Simple, predictable routines reduce chaos and give you more control.
3. In-the-Moment Strategies
The toughest time to stop is when your hand is already in the bag.
Here is how to break that loop:
Pause and ask yourself if you are actually hungry or just stressed, tired, or bored. Surf the urge.
Most cravings fade within 20 to 30 minutes. Move your body. Stretch, step outside, or walk around. Create space. Even 60 seconds of pausing can change the outcome.
Think of this as a step-by-step reset you can run in real time:
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Notice the pattern: What is it that tends to trigger stress eating for you? Once you know the trigger, you can find a solution.
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Delay: Tell yourself, “If I still want it in 10 minutes, I can have it.” Often the urge passes.
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Replace: Swap the food cupboard or pantry with another ritual — a cup of tea, journaling or a quick walk.
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Reframe: Eating will not change the argument you might have had today or the stress from work. But choosing a different response builds self-trust and gives you control. That is essential to build.
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Action: If you can, take action on the thing that is stressing you. Sometimes 30 minutes of work is better than avoiding it and snacking while the stress builds.
It is not about never turning to food. It is about making sure it is not the only coping mechanism. Each time you break the loop, you prove to yourself that you can respond differently.
4. Build Your Toolkit
Food cannot be your only coping tool.
Build a go-to list of resets:
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Sound: Music, podcasts, or white noise.
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Movement: Walk, stretch, or light training.
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Connection: Journal, send a voice note, or talk it out.
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Environment: Open a window or tidy your space.
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Sleep: Protect it. A rested brain makes better choices.
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Physical practice: Regular workouts regulate mood and reduce stress.
Having other tools gives you options beyond food.
5. You Do Not Have to Eliminate It
Most people fail because they try to stop completely.
One bad day makes them think “I failed. I am back to square one.” That is not failure. That is being human.
And if you hit the f*** it button, everything is going to be okay. We all hit the f*** it button from time to time. How you respond from that point is what matters.
No writing the week off and starting again on Monday. Tomorrow is a new day to reset and aim to improve.
The win is reducing frequency, responding better next time, and recovering without guilt.
Progress looks like this: From four nights a week to two. Recognising it sooner. Bouncing back faster.
Aim for less, not never.
6. Your 7-Day Reset Plan
Forget willpower. This is about structure.
Day 1: Track food and mood for awareness.
Day 2: Create a routine of three meals and one or two snacks.
Day 3: Add one movement practice.
Day 4: Check your home food environment.
Day 5: Pause for one minute before your evening snack.
Day 6: Walk for at least 15 minutes outside.
Day 7: Review your wins. What worked? What did not?
7. Beyond the Reset: Building Long-Term Change
The reset is a starting point.
What keeps progress going is consistency over months, not perfection in a week. The goal is to create a system where healthy choices are automatic and comfort eating no longer feels like your only option.
That means:
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Keeping structure in your meals, even on weekends.
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Sticking to movement you actually enjoy.
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Knowing your biggest triggers and having a plan for them.
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Accepting slip-ups as part of the process, not proof you cannot change.
Over time, you train your brain to break the link between stress and food. The cravings still show up, but they no longer control you. That is the win.
Need Help Putting This Into Practice?
Knowing what to do is one thing. Following through is another.
That is where coaching helps.
👉 Learn more here
How to Lose Fat Without Feeling Hungry All the Time
If you’ve ever tried dieting, you’ve probably experienced it.
Day one feels easy. Day two, meals are smaller but still doable. By day three, hunger hits hard.
Suddenly, food is all you can think about. Cravings ramp up, and sticking to the plan feels impossible.
Most people assume this is just part of dieting. That losing weight means constant hunger and all it takes is more discipline.
But that’s not the case.
The truth is, hunger doesn’t always come from being in a calorie deficit. It comes from how that deficit is created.
Many people simply cut their usual meals in half. If they normally eat two full plates of food, they shrink it to one. Same food, less of it.
Of course, that leaves you hungry. And once hunger builds up, cravings win, willpower breaks, overeating happens, and the cycle repeats.
So, how do you get leaner without fighting hunger every step of the way?
Here are six practical strategies.
1. Focus on food quality, not just calories
Calories drive fat loss, but not all calories keep you satisfied the same way.
Take a donut and an apple. Both are enjoyable, but one is 400 calories while the other is 100. You’d need four apples to match the donut’s calories and good luck finishing them. That’s because whole, nutrient-dense foods fill you up more per bite.
At first, cravings for highly processed, calorie-dense foods can feel like a battle. You’re used to reaching for them, and your body expects that quick hit of taste and energy. But over time, as you shift towards more whole, minimally processed foods, something changes. Many of our clients actually find themselves craving nutrient-dense meals because they feel better, stay fuller for longer, and have more energy.
That doesn’t mean cutting out your favourite foods completely. That is not the goal, it’s balance. You want to enjoy the “super tasty” stuff in moderation without letting it derail your progress. When you build most of your meals around whole foods, fitting in treats occasionally becomes easy without slowing down fat loss.
2. Make protein and fiber your foundation
Protein and fiber are the two biggest allies against hunger.
Protein slows digestion, stabilises blood sugar, and keeps you satisfied longer. Fiber adds bulk to your meals without piling on calories, helping trigger fullness signals.
When you combine them, it’s a simple way to stay full while still hitting a calorie deficit.
Build meals around foods like lean meats, fish, beans, lentils, oats, Greek yogurt, berries, and plenty of vegetables.
3. Time your meals wisely
It’s not just what you eat, it’s also when you eat it.
People who eat a solid breakfast and spread meals consistently through the day often experience fewer cravings and more stable energy.
Compare that to saving most calories for a massive dinner. Yes, it feels good in the moment, but if you’re heading to bed right after, that fullness doesn’t serve you much.
Spacing meals in a way that works for your lifestyle can make sticking to your plan far easier.
4. Pay attention to hidden factors
Sometimes hunger isn’t about food at all.
Poor sleep can lead to eating 400 to 500 extra calories the next day without realising it. Dehydration can feel like hunger when it’s just thirst. Eating at irregular times can confuse hunger signals and make cravings worse.
These aren’t complicated fixes. Just becoming more aware of them can make a big difference.
5. Watch out for liquid calories and “health halos”
Smoothies, juices, syrups in coffee, and even so-called healthy snack bars might sound like good options, but they often don’t keep you full. Liquid calories don’t trigger the same satiety signals as solid foods.
Think about apple juice versus an actual apple. The juice goes down in seconds and leaves you just as hungry, while the whole apple takes longer to eat, provides fiber, and helps you feel satisfied.
The same goes for oils and dressings. A tablespoon of olive oil adds 120 calories to a meal without giving you any fullness in return. Used in moderation, oils can be a healthy part of your diet, but it’s easy to pour too much and rack up calories you don’t notice.
Coffees with syrups and flavourings are another hidden source. They can turn a simple drink into a 300–400 calorie hit without offering much satiety.
6. Eat with awareness
It’s not just what you eat, it’s how.
Many people rush meals or eat while distracted, and research shows this leads to eating more and feeling less satisfied. Simply slowing down, chewing properly, and eating without your phone or TV can make a noticeable difference.
When you give your body time to register fullness, you’ll often find you need less food to feel satisfied.
7. Understand that hunger isn’t always physical
Sometimes what feels like hunger is actually boredom, stress, or habit.
Checking in with yourself by asking “am I truly hungry, or am I looking for comfort” can stop unnecessary snacking before it starts.
This isn’t about ignoring hunger, it’s about learning to tell the difference between physical and emotional needs.
8. Stay consistent on weekends
A lot of people stick to structure during the week, then undo their progress on Saturday and Sunday. The same principles, protein, fiber, whole foods, and balanced meals, matter just as much at the weekend.
Finding ways to keep your approach consistent across all seven days is what leads to real results.
9. Expect an adjustment period
The first week or two of changing your eating habits will always feel harder. Cravings are stronger, old habits are still there, and your body hasn’t fully adapted yet.
The good news is this doesn’t last forever. As your body adjusts, hunger becomes easier to manage and the pull towards ultra-processed foods starts to fade. Over time, many people are surprised to find themselves actually wanting more nutrient-dense meals because of how much better they feel.
It’s worth remembering that progress takes time. Patience really is key. There will be days where you feel on top of the world and others where it feels tougher, and that’s completely normal. Ups and downs don’t make you weak, they make you human.
The real win comes from staying consistent, not chasing perfection. Keep showing up, keep making the next best choice, and the results will take care of themselves.
The takeaway
Dieting doesn’t have to mean constant hunger.
Hunger isn’t a battle you just push through, it’s something you can manage with the right strategy.
When you build your approach around food quality, protein, fiber, meal timing, and lifestyle habits, fat loss becomes far more sustainable.
Please feel free to message me if you have any questions!
How Carrie Was Able to Balance A Busy Career, Family, and Fitness to Achieve Her Dream Physique
Meet Carrie
Carrie is a busy professional, a devoted family member, and someone who wanted to approach her 50th birthday feeling stronger, more energised, and confident.
Despite her best efforts, Carrie felt stuck. She wanted to make a change—not just to tone up and feel good in her clothes but also to have the energy to be present for her family.
But like many others, balancing life, exercise, and nutrition felt overwhelming.
Her Biggest Challenges
- Inconsistency with Exercise and NutritionCarrie found it tough to stay consistent. Life and sickness would often throw her off track, and weekends became a time of overindulgence, undoing progress made during the week.
- Balancing Enjoyment with GoalsCarrie didn’t want a restrictive lifestyle. She wanted to enjoy life—especially weekends—while still making progress toward her fitness and energy goals.
- Lack of a Clear PlanWithout a clear, tailored approach, Carrie struggled to navigate the ups and downs of busy days, leaving her feeling unsure of how to reach her goals sustainably.
The Turning Point
Carrie reached out after seeing someone she knew achieve great results working with us. She wasn’t sure if online coaching would work but decided it was time to try something different.
She wanted guidance that would fit into her lifestyle without sacrificing her weekends or family time.
Here's How We Helped
- Customised Nutrition and Exercise PlanTogether, we built a sustainable plan that worked for her busy weekdays while offering flexibility on the weekends. This eliminated the guesswork and made it easier for Carrie to stay on track.
- Simple, Repeatable HabitsBy focusing on clear, repeatable habits, Carrie learned how to make healthy choices consistently without feeling overwhelmed or restricted.
- Ongoing Support and AccountabilityWith regular check-ins and tailored guidance, Carrie stayed motivated and had the tools to keep going, even when life got hectic.
Her Results
Carrie’s transformation is nothing short of inspiring.
- Weight Loss: She’s down over 19 lbs and has completely reshaped her physique.
- Increased Confidence: She’s approaching her 50th birthday feeling strong, energised, and proud of what she’s accomplished.
- Visible Results: Carrie can even see her abs—something she never thought possible before!
- Lifestyle Change: Exercise, nutrition, and healthy habits are now a natural part of her life.
Mastering Maintenance: The Ultimate Guide.
Awesome work if you’re reading this. It means you’re either right at maintenance or starting to practise it.
Hitting your goal is huge, and not many people make it to this point – at least sustainably. That only happens through consistent effort over time.
Maybe you’ve dropped body fat.
You’ve built some strength and muscle along the way.
You’re back exercising consistently and prioritising yourself again.
You’re feeling more confident. You’ve got more energy. You’re fitting back into clothes that maybe didn’t feel comfortable before.
That’s worth acknowledging. The work doesn’t stop here. In many ways, this is the start of the race.
The goal isn’t just to get in shape. It’s to stay in shape.
The goal isn’t just to lose weight. It’s to maintain the weight you’ve lost.
And the goal was never to exercise for a few months, then completely stop.
There’s no finish line here. The aim of the game is to keep playing. And the longer you stay in the game, the better you’ll get at it.
Maintenance is where the real work begins. It’s the phase that turns your progress into something permanent. And while it might sound easier than dieting, it’s also where many people slip up and get complacent.
One of the biggest reasons people yo-yo with their weight is that they never take the time to build a plan for maintaining their results. They get through the fat loss phase, but once the diet ends, they either slip straight back into old habits or gradually drift over time.
This almost always leads to regaining the weight, leaving them back at square one and thinking about starting all over again.
To avoid that cycle, you need a solid maintenance strategy. Here’s how to stay ahead and make maintenance work for you.
When transitioning out of a fat loss phase, a common question is: should you increase calories incrementally or jump straight to estimated maintenance? Let’s break it down.
1. Understanding Maintenance After a Diet.
Your maintenance calories will typically be lower after a diet, and here’s why:
Weight Loss Reduces Your BMR. Your basal metabolic rate (BMR) decreases as you lose weight because you now have less mass to maintain. While this is often framed negatively, it’s a simple fact of physiology. Heavier individuals require more calories at rest; as you lose weight, your energy needs decrease proportionally.
Lean Mass Plays a Role, But It's Small. Muscle does burn more calories than fat, but not as much as you might think. For example, 1 kg of muscle burns roughly 10–15 calories per day.. Building muscle while dieting is incredibly challenging, so any impact on your metabolism from lean mass changes will be marginal.
The Truth About Reverse Dieting
Some believe that slowly adding calories trains your body to maintain on more calories, but this isn’t accurate. Your metabolism isn’t magically “retrained” by creeping calories up. Instead, the benefits of increasing calories gradually are primarily psychological:
Many, especially women, struggle with seeing the scale increase slightly after upping calories. A slower approach can help ease this mental barrier.
It allows for better control, reducing the likelihood of overeating as you exit a deficit.
That said, increasing calories too slowly can leave you in a deficit unnecessarily, prolonging your dieting phase when you’re ready to move on.
Our Approach to Finding Maintenance
Here’s the method I typically recommend, though it’s adjusted based on the individual:
Gradual Transition for Most Clients
Gradual Transition for Most Clients. Depending on the level of restriction during their diet, most of my clients naturally transition into maintenance with a modest calorie increase. I prefer they hold this maintenance level for several weeks to allow their body and mindset to adapt. This period helps cement the new habits and routines that will make maintenance sustainable.
Start Slightly Below Estimated Maintenance. Increase your intake to about 100 calories less than your predicted maintenance. Monitor your weight, energy, and hunger levels for 1–2 weeks.
Adjust Based on Real Data. Maintenance isn’t a fixed number—it fluctuates daily based on activity, the thermic effect of food, temperature, and even menstrual cycles. Using your weight loss rate and current calorie intake as a guide provides more accurate real-world data than relying solely on theoretical calculators.
Account for Energy Expenditure Changes. As you eat more, you may notice a slight increase in activity levels (known as NEAT) and a higher thermic effect of food (since it’s a percentage of your intake). These small boosts can help balance out calorie increases.
Maintenance is about finding what works for you. The goal isn’t perfection—it’s consistency and adaptability. Use the data you have, monitor your progress, and adjust as needed to create a sustainable plan that keeps you moving forward.
Use my calorie calculator to estimate your maintenance calorie range. Here’s a link to a simple calculator you can use. - https://calculator-luke.webflow.io/
2. Stay Accountable to the Numbers
The scale isn’t just for dieting. Checking in 2–3 times a week keeps you honest. We’re not talking about obsessing over daily changes—that’s pointless. This is about spotting trends and making small adjustments before things go sideways.
Think of it like your bank balance. If you’re spending more than you earn, you sort it out before it becomes a problem. Same here. This is also backed up in research, frequently self monitoring plays an important role in maintenance.
2. Keep Moving: Exercise and Activity
Movement isn’t just a “nice-to-have”—it’s essential, and it does far more than just burn calories. Regular exercise helps solidify the mental shift you’ve made during your transformation. It keeps you focused, reinforces your habits, and prevents you from slipping into complacency.
Here’s the truth: when exercise starts to slide, nutrition often isn’t far behind. And when both go, you’re on a fast track back to old habits—and eventually, another round of dieting. That’s not the cycle you want to be in.
Strength training a few times a week is ideal for maintaining muscle and keeping you feeling strong. But it’s not just about gym sessions. Daily movement—walking, taking the stairs, standing more—is just as important. These small actions add up and help keep you consistent.
Maintaining the standards you’ve set with exercise and activity is the foundation of long-term success. You are not too busy to prioritise this - keep moving, and you’ll keep the momentum alive.
3. Stick to Structured Meals
Maintenance is where snacking can creep back in, and before you know it, those little “extras” add up. The best way to combat this? Stick to proper, structured meals.
Whether you’re a fan of 2, 3, or 4 meals a day, keep a rhythm that works for you. This isn’t about being perfect—it’s about staying consistent so you don’t find yourself reaching for convenience foods out of hunger or boredom.
4. Portion Control Still Applies
Yes, you’re eating more than when you were in a deficit, but that doesn’t mean it’s time to throw caution to the wind. Portion control is still key.
And let’s not forget movement. Daily activity—not just gym sessions but walking, stretching, or just staying active—helps keep everything ticking along. This is all about balance, not extremes.
5. Expect Weight Fluctuations
Here’s the truth: your weight will fluctuate in maintenance, and that’s completely normal. Moving from a calorie deficit to maintenance means your body will hold on to a little more glycogen and water.
The goal isn’t to stay at your lowest weight forever but to work within a range. If your goal is 60–62 kg, hovering within that range is exactly what we’re aiming for. Trust the process—this isn’t fat gain, just your body adjusting.
6. Shift the Focus to Lifestyle
Maintenance is the perfect time to pivot your goals. Instead of chasing the scale, think about performance-based goals: running a 10K, hitting a new personal best in the gym, or just feeling stronger and more energized in your day-to-day life.
This isn’t just about staying the same—it’s about thriving in this new version of you.
7. Watch for Complacency
Let’s be real—this is where a lot of people slip up. It’s easy to think, “I’ve made it!” and start letting old habits creep back in. Snacks here, skipping meals there... before you know it, things can start to slide.
But you’ve already built a solid foundation of habits—don’t let them go now. Maintenance is all about consistency, not perfection. Keep the standards high, and you’ll stay ahead of the game.
8. It’s About the Long Game
The beauty of maintenance is that it gives you space to focus on the rest of your life. No more yo-yo dieting, no more swinging between extremes. The longer you stay in this phase, the more your body adapts, and the easier it gets to sustain.
And here’s the best part: if things ever start to slip, you know exactly what to do. Whether it’s a quick reset or tweaking your approach, you’ve got the tools to handle it.
Ongoing Support / Coaching
Maintenance is often where having support matters most. The structure shifts from pushing fat loss to navigating real life. More flexibility. More decision making. More opportunities for things to drift if no one is keeping an eye on the bigger picture.
This is the phase where we help you hold your results, adjust when life changes, and stay proactive rather than reactive.
We’d genuinely love to be in your corner during this stage, helping you lock this in long term, remove the pressure of going it alone, and make sure the progress you’ve worked so hard for actually sticks.
Final Thoughts
Awesome work on the results you have acheived, and you should be proud. But remember, this isn’t just about what you’ve achieved - it’s about where you’re going. Maintenance is a journey, not a destination, and you’ve got everything you need to succeed.
Stay consistent. Stay focused. And above all, keep becoming 1% better,
If you ever feel like you’re slipping or just want some extra guidance, don’t hesitate to reach out. Whether it’s a quick reset or a new challenge, I’m here to help you keep moving forward.
Your Coaching Team
Luke, Alfie & Phil.
📩 Email: [email protected]
📱 Instagram: @LukeGouldenCoach
Creatine Monohydrate: What It Is and Why You Should Consider Taking It
When it comes to supplements that deliver real results in performance, strength, and overall fitness, creatine monohydrate stands at the top of the list. Whether you're new to the gym or a seasoned athlete, you've likely heard of creatine. But what exactly is it, and should you be considering it as part of your routine?
Let’s dive into why this supplement is highly recommended and how it could be the missing piece in your training.
What is Creatine Monohydrate?
Creatine is a natural substance found in muscle cells, playing a key role in producing energy during high-intensity exercise. Creatine monohydrate is the most researched and widely used form of creatine supplementation. It's naturally occurring in foods like meat and fish, but the amount you'd need to consume to match the benefits of a supplement would be quite high.
By supplementing with creatine monohydrate, you're ensuring that your body has an optimal supply of this energy-boosting compound to enhance your workouts and recovery.
The Benefits of Creatine Monohydrate
- Increased Strength and Power. If you're looking to lift heavier, run faster, or just improve overall athletic performance, creatine can help. By increasing the availability of ATP (your body’s energy currency), creatine provides that extra push during intense exercise, leading to strength gains and better performance in both anaerobic and aerobic activities.
- Improved Muscle Mass. Creatine helps with muscle volumization—meaning your muscles retain water, making them appear fuller and more defined. But beyond the aesthetics, it also supports muscle growth by increasing workload capacity, helping you push through those extra reps that lead to gains.
- Better Recovery. One of the underrated benefits of creatine is its role in muscle recovery. Creatine helps reduce muscle cell damage and inflammation following intense exercise, allowing you to bounce back quicker from hard training sessions.
- Enhanced Brain Function. Creatine isn’t just for the body; it can also benefit the brain. Studies have shown it can improve cognitive function, particularly in tasks requiring short-term memory and quick thinking. This can be a great bonus, especially if you're a busy professional trying to juggle work, family, and fitness.
- Convenient and Safe. Unlike some supplements that come with long lists of side effects, creatine monohydrate is one of the safest and most studied supplements available. It's easy to use—just mix it into water or your favorite drink—and you’re good to go. It’s also very affordable, making it a great value for what it delivers.
How to Take Creatine Monohydrate
Unlike some supplements that require complex dosing strategies, there’s no need to “load” creatine by taking a high amount at first.
You can start with the recommended daily dose of 3-5 grams per day from the beginning. Taking this amount consistently will raise your creatine stores in your muscles over time, and you’ll start seeing the benefits without the need for a loading phase.
You can take creatine at any time of the day, although many people find it easiest to take post-workout or mixed into a shake.
Who Should Consider Taking Creatine?
- Strength and power athletes: If you're into weightlifting, sprinting, or any high-intensity activity, creatine can help you improve performance and get stronger.
- Endurance athletes: Creatine isn't just for power; it can also enhance recovery, helping endurance athletes push harder in training and recover faster between sessions.
- Busy professionals or parents: Creatine supports both mental and physical energy, helping you stay sharp and focused through your workouts—and your hectic day-to-day life.
- Anyone looking to improve body composition: If you're aiming to lose fat while building muscle, creatine helps preserve muscle mass during periods of caloric deficit.
Final Thoughts
Creatine monohydrate is a solid addition to your supplement routine, especially if your goals include building strength, improving recovery, or boosting overall performance. It’s backed by science, affordable, and safe for long-term use.
In the accompanying video, I’ll walk you through my personal recommendation on when and how to take creatine, and how it’s worked for both myself and my clients. As always, it’s important to listen to your body and consider consulting with a healthcare provider before adding any supplement to your routine.
Feel free to reach out if you have any questions or want help dialing in your nutrition and supplement strategy!
Fitter, Faster, Stronger.
1% Better.
Luke
Your Coach for Health & Performance
Why January diets work. Just not for you.
It’s a busy time of the year for companies who have a diet to sell, something new and shiny promising you the body of your dreams, that if you follow their diet and plan you are guaranteed to shed that weight.
It’s a competitive market and they are out there right now appearing all over your web browsers, sponsored links on popular websites vying for your attention, money and insecurities with click bait headlines.
And it’s a lengthy list of diets, plans, and clubs ranging from juicing, still popular, to Keto and intermittent fasting which seems in vogue right now to the classic pyramid schemes like Herbalife.
And let’s be real intermittent fasting is a fancy word for skipping breakfast, not to say it doesn’t have its benefits but let’s just call it what it is.
It’s an industry worth billions of pounds and these companies are all out for a share of that pie.
And they know you have probably gained some weight after Christmas due to the abundance of food and guilt you are probably feeling and are at your most vulnerable.
January diets work, no doubt about it, they are all really effective at creating a calorie deficit. You go from eating food, to drinking juices, cutting out all the carbs or salads only you will lose weight.
The question, can you maintain it long-term?
If you can’t, you will unequivocally regain the weight you lose.
So before you part with your money and jump on the band wagon of another January diet it’s important to know that the single most effective diet for weight loss across the board.
Doesn’t exist.
None of them are more superior to the other and there’s tonnes of research now to support this.
What matters is sticking to it long-term, which means the most effective diet is in those who are most adherent.
So, if you are someone who has struggled losing weight, bounced from diet to diet or keep regaining any weight you lose where should you start.
You already have a diet of food and drink you regularly consume, these are your nutritional habits and behaviours, start here.
Rather than succumbing to another January diet, spend less money and more time understanding the diet you have and what you can do to improve that.
Rarely is anything drastic required to create a negative calorie deficit, its often-implementing small lifestyle changes over time that you can sustain.
It means you can still live your best life and lose weight.
For more hints and tips follow @lukegouldencoach.
The Aftermath Of An Unsustainable Diet. My Experience With Restrictive Dieting & Rebound.
This is my totally honest and open account of my experience with restrictive dieting, and not just the diet itself but the rebound from weeks and weeks of restriction.
Why am I sharing my experience?
The diet industry is a multibillion-pound industry with notably a very low success rate, and it’s not just because of weight-loss, because so many of us can actually lose weight, but because those who do manage to achieve weight loss gain it all back.
Weight regain or diet rebound statistics don’t leave for good reading, and not only do 60-70% people regain the weight back many people go on to gain more weight than when they started.
With obesity on the rise who helping these people who are actively trying to make a positive change to their health?
Why are these statistics not changing? Why is the diet industry failing people?
According to the British Nutrition Foundation 25% of men and 20% of women in the UK are considered obese, and a further 42% and 32% respectively were overweight according to BMI measurements.
The diet industry is a money-making monster, and it’s seems common knowledge that diets in general have a very low success rate.
Which means the big winners here are the companies taking a slice of the billions spent by unsuspecting people simply trying to change their body because they aren’t happy with it.
Toxic companies selling quick fix fad diets endorsed by B list Love Island celebrities that do nothing other than harm to both our wallets and our mental and physical health.
I massively underestimated the fall out from a restrictive diet and what I thought would turn in to one day of eating what I wanted soon turned into an entire week and then rolled into two weeks before I managed to curb what felt like uncontrollable binging.
It was a few days after I had finished my transformation, I had a lightbulb moment and realised what was happening.
So this is why the diet industry is worth absolutely billions?
I’m getting a small taste of it and if I’m not careful il be another person contributing to the statistics.
Being a personal trainer and coach, I take pride in supporting people, there is nothing that fulfils me more than supporting people to a healthier more confident place.
And this experience albeit leaving me in tatters mentally, has completely opened my eyes to the struggles millions of us have each year.
It has been an invaluable learning experience for me and has done nothing other than reinforce my belief that food restriction of any form simply doesn’t work and can have a hugely detrimental impact on your mental health, how you feel about yourself and your confidence.
Restrictive dieting is damaging on so many levels, there is not long term
What is the solution?
Well, it’s not in the quick fix section in Holland & Barratt or last year’s Love Island Instagram page.
It requires a degree of knowledge, education, self-love, self-belief, discipline, and dedication to change.
Long term sustainability is key which means if you can’t wait for your diet to be over you are in trouble?
First, we must recognise that losing weight is really difficult, your body will aggressively defend its energy reserves at the first sign of weight loss.
This doesn’t mean it’s impossible just a little harder, especially since you can get a McDonalds delivered to your door without moving nothing other than a finger.