Maintenance isn’t a pause — it’s the goal. It’s where your energy, hormones, training, and social life rebalance so your results actually stick. Here’s exactly how to transition and stay there.
1) Find Your Maintenance Calories (2 options)
- Reverse add: Increase +100–200 kcal/week until weight holds steady for 2–3 weeks.
- Estimate & test: Body weight (lb) × 14–16 = starting estimate → hold 2–3 weeks, adjust by 100–150 kcal as needed.
True maintenance = body weight stable (±0.25–0.5%/week), energy stable, training/recovery solid.
2) Keep Protein High, Ease Carbs/Fats Up
- Protein: 0.7–1.0 g/lb ideal body weight (preserves muscle, appetite control)
- Add calories primarily via carbs (fuel training, mood) and some fats (hormones, satiety).
3) Guardrails That Keep You Lean (simple rules)
- Steps: 8,000–12,000/day
- Lifting: 2–4×/week (progressive overload)
- Sleep: 7–9 hours, consistent schedule
- Alcohol: ≤2–4 drinks/week, not daily
- Eating out: 1–3 mindful meals/week (protein-forward, veggies, shared sides)
4) Build a Flexible Meal Framework (no more “dieting”)
- Anchor meals: 2–3 predictable, protein-centric meals you enjoy (e.g., Greek yogurt bowl; omelet + fruit; chicken/grain/veg bowl).
- Add freedom: 1 flexible meal/day or several per week within guardrails.
- Weekend plan: Pre-log the big meals; hit steps and protein earlier.
5) Expect Scale Noise (and use better markers)
- Normal fluctuations: sodium, carbs, cycle, travel, stress, sleep
- Track weekly averages + non-scale wins: gym performance, waist, photos, energy, libido, mood, clothes fit.
6) What If Weight Creeps Up?
Use the 2-of-3 rule for 2 weeks:
- Hit protein, steps, calorie target — any 2 of 3 daily.
If still trending up after 2–3 weeks: - Trim 100–150 kcal/day or add 1,500–2,000 steps/day. Reassess in 10–14 days.
7) Strategic Diet Breaks vs. Mini-Cuts
- Diet breaks (at maintenance): Great for performance, hormones, and sanity — 1–4 weeks as needed.
- Mini-cut: 2–4 weeks, modest deficit to tighten up once or twice per year — only if habits are solid.
Sample 4-Week Reverse to Maintenance
- Week 1: +150 kcal/day, steps 9–10k, lift 3×
- Week 2: +150 kcal/day (now +300), keep protein, monitor weekly weight avg
- Week 3: Hold calories, evaluate energy/performance; adjust sleep/alcohol
- Week 4: If weight stable and energy good → +100–150 kcal or hold again
Maintenance Menu Template (plug-and-play)
- Breakfast: Greek yogurt + berries + granola; or eggs + toast + fruit
- Lunch: Protein bowl (rice/quinoa), lean meat/fish, big veg, sauce
- Snack: Protein shake + fruit; or cottage cheese + crackers
- Dinner: 1-plate rule — 1 protein, 1 carb, 1 veg, 1 fat thumb
- Flex: Dessert 2–3×/week or 1–2 drinks — keep plate structure
FAQs
Q: Will adding calories make me regain?
A: Done gradually with guardrails, no. You’re restoring energy and performance.
Q: How long should I stay at maintenance?
A: At least as long as your last deficit phase (often longer). Many clients feel best living here most of the year.
Q: Can I be social and maintain?
A: Yes—front-load protein/steps, choose protein + veg + 1 carb/fat, enjoy slowly, resume routine next meal.