Alright, here’s the deal – hitting your goal is a huge win. Whether that’s dropping body fat, fitting into your favourite clothes again, or just feeling more like you, it’s an accomplishment worth celebrating. But here’s the kicker: the work isn’t over.

Maintenance is where the magic happens. It’s the phase that transforms your progress from something temporary into something permanent. And while it might seem like the easy part, let me tell you – it can be trickier than you think.

Here’s everything you need to know to make maintenance feel seamless, sustainable, and (dare I say) enjoyable.

1. Keep an Eye on the Numbers

The scale isn’t just for dieting—it’s a tool to help you stay on track. We’re not looking for daily weigh-ins or obsessing over tiny fluctuations. But checking in 2–3 times a week gives you a clear picture of where you’re at.

Think of it like checking your bank account. If you’ve gone overboard one week, you can dial it back before things spiral. Avoid the “ignore and hope for the best” approach—it never works. Small adjustments are your best friend.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

Final Thoughts

You’ve done something incredible, 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, enjoy this phase – you’ve earned it.

 

If you ever need a reset or just a bit of guidance, I’m always here to help. Let’s keep crushing it.

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.

📩 Email: [email protected]
📱 Instagram: @LukeGouldenCoach

Stay consistent, stay focused—and let’s keep crushing it!