A maintenance diet is what you stick to when you’ve reached your weight loss goal. The idea of this type of diet is that it won’t cause you to gain or lose weight. Sticking to a regimen is important once you’ve lost the weight you aim to lose because, otherwise, you risk reversing your progress. It’s typically not as strict as the diet you had before, but it should still be geared toward helping you stay on track. Here’s how to know when it’s time to adjust your maintenance diet:
While you’re on your maintenance diet, losing a few pounds and gaining a few here and there is nothing to worry about. Some fluctuations in weight are normal. However, if you find that your weight is dropping or going up significantly, you may need to consider a new maintenance diet. Take a look at the balance in nutrients and the portion sizes, and see where you can make some adjustments.
Despite being on a maintenance diet, you may still have goals related to weight or body composition. If you’re noticing that you are getting no closer to those goals despite being consistent in your diet, it might be time to make some changes. Make sure you’re getting plenty of protein and drinking enough water every day.
If you notice that your energy levels are depleted, your mood swings frequently or you can’t seem to get a good night’s sleep, your diet may be a factor. If starting healthier sleep habits, like starting your wind-down earlier or avoiding caffeine after a certain hour, does not help, it may be what you’re eating. Make sure you’re getting plenty of vitamin D, magnesium and B vitamins in your diet.
Are you finding that getting up for your morning walk or getting to the gym in the evening have become more difficult? You may need to take a look at your diet. Look not only at what you’re eating but also how much of it. Eating too much or too little can make you lethargic, which makes it harder to get up and go.
Your maintenance diet is there to help you continue to feel great once you’ve reached your goal weight. If it doesn’t do that, it might be time to make a change. Be mindful of what you eat, making sure it includes enough calories, nutrients and water to nourish your body. Don’t get discouraged—this is just a chance to regroup and get back on track!
