Maintenance plan:
Whilst there is no specific maintenance plan, there is a specific maintenance method you can utilise if you have reached your weight loss goals.
You incorporate maintenance over time with small unit building blocks to reach a natural plateau with your weight. Essentially the aim is to get to a point where you do not gain, however do not continue to lose weight either.
We have a 5 week guide to facilitate this, however note that this method of reaching a plateau is individual and will vary per person. It may take more or less time than 5 weeks.
Units and Levels: (Note the levels, and the one you are currently on.)
Add 1 unit to your daily food unit target per week, until a plateau is reached. Take note of the food unit level you are on, and monitor as well until you get to the next level. If you are still losing weight at the next level, continue to add a unit each week.
|
|
Level 1 |
Level 2 |
Level 3 |
|
Meat/Protein |
2.5 |
3 |
3 |
|
Breads/Cereals |
3 |
4 |
5 |
|
Vegetables |
2.5 |
2.5 |
2.5 |
|
Fruits |
2 |
2 |
2 |
|
Dairy |
3 |
3 |
3 |
|
Healthy/Fats Oils |
3 |
4 |
5 |
How to implement:
Start off in week 1 by adding an extra Breads/Cereals unit each day.
- (For example if you are on level 1, you need 3 breads/cereals each day, start off for week 1 eating 4 breads/cereals + your standard level 1 units each day).
The following week, also add an extra Healthy Fats/Oils unit to your daily units.
- (You would then have 4 breads/cereals and 4 healthy fats/oils each day, as well as the standard level 1 units for all other food groups).
|
Maintenance Week |
Unit Building Block |
|
Week 1 |
Add 1 Breads/Cereals to daily target |
|
Week 2 |
Add 1 Healthy Fats/Oils to daily target |
|
Week 3 |
Add 1 Breads/Cereals to daily target |
|
Week 4 |
Add 1 Healthy Fats/Oils to daily target |
|
Week 5 |
Add 1 more Unit to your daily target |
An example of what you could do to increase is:
- Breads & Cereals: Add ½ cup of brown rice to a salad or dinner meal, 1 slice of mixed grain bread or ½ wrap to lunch or breakfast
- Healthy Fats & Oils: Add 1 tsp olive oil toy our cooking or salads as a dressing, 20g of avocado to a meal, or 7g of mixed nuts/seeds to a salad, smoothie or as a snack.
- Meat/Protein: Increase by 0.5 units such as 1 egg.
Note:
You need to monitor your appetite over this period, and closely monitor your weight fluctuations each week. Generally, over a few weeks with no change you have reached the plateau and the amount of food units you are eating at that time will be your daily amount for maintenance.
Remember weight does fluctuate on a daily and weekly basis. So rather than having a fixed weight target, having a healthy weight target range for maintenance is important. This avoids the frustrations with seeing variations on the scales, and allows for natural variability with body weight.
Another important piece to the maintenance puzzle is using waist measurements. This gives another measure of body composition.
Long term weight maintenance involves continuing the habits established during the weight loss phase:
- Meal planning and food prep
- Having quality foods available in fridge and pantry
- Checking in with appetite and feeling of satisfaction
- Using the diary to track food intake – less frequently than during weight loss but regularly
- Continuing with regular exercise – 30-60 minutes moderate intensity movement most days of the week. Make exercise fun!
- Know your Diet Score and Diet personality – keep regular checks and be aware of strengths and weakness
Remember that just like weight loss, maintenance isn’t always easy but rather a continuation of your Total Wellbeing journey. Regular check-ins with yourself can help maintain your awareness of food, exercise and lifestyle habits that support weight maintenance in the long term.
- Any questions, please contact support@totalwellbeingdiet.com