Ep 35 Maintenance
Melissa: [00:00:00] Hey, I'm Melissa Grant, licensed nutritionist and creator of drop the diet weight loss. I am on a mission to help women drop the fad diets and lose weight in a way they love for the last damn time. I know you're ready to end the yo-yo dieting and do this weight loss thing for good. So let's go.
Hey, and welcome back. I'm so happy. You're here for another episode of drop the diet weight loss today. I want to talk to you about maintenance, meaning what the heck happens when you've reached your weight loss goal. Now, you may be saying Melissa maintenance. I'm still trying to figure out this whole weight loss thing, but maintenance is something that you want to be thinking about, even as you're just getting.
You want to have a maintenance mindset from the start, meaning you're losing [00:01:00] weight in a way that you plan on keeping it off in a way that you enjoy. And that's sustainable. It's so important to make sure you're doing the things to lose weight, that you can see yourself doing forever and to move away from.
The mindset that you'll do certain things only until the weight comes off, like taking out certain food groups, drastically cutting calories or overly restricting. Now I know it's tempting to say, well, I'll just do this for now and figure out all that other stuff later, once the weight comes off,
but I promise you for most that isn't going to work. An, if you're like a lot of my ladies, you've done that in the past. It's time for a new way. The things you're doing to lose weight, shouldn't have an expiration date because what tends to happen is when you lose the weight, then you go back to the things that you used to do.
And you know what happens. The weight comes right [00:02:00] back. This is why the percentage of people who lose the weight and gain it back is so alarmingly high it's because people are not building the habits and consistency required to keep the weight off for good. When you're so focused on getting the weight off right now and not thinking about what you'll do when it does come off, you might end up doing something.
To get the weight off as fast as possible. That just are not sustainable. If you're just will powering your way through a strict plan that sucks, or that has an expiration date, you'll be more likely to go back to old habits and old ways of eating because you haven't learned the tools, the skills or developed new habits
you haven't learned things like how not to dive into the bag of Oreos after a long day, or how to stop pouring that glass of wine at night, because you deserve it or how to not overeat by cleaning your plate because you feel bad about wasting food. [00:03:00] And you also probably didn't learn how to build balanced meals for what your specific.
Body requires or learned how to move out of that all in or all out mentality. This is why I hit so hard on small, sustainable changes, building new habits and changing the way you talk to yourself. If you're beating yourself up the entire way down, . Your weight loss journey, you will continue to find other things to beat yourself up over when you get there.
If you think that happiness is waiting for you over there, when the weight comes off, it's not, I'm sure, you know, some thin women who aren't happy, happy. Well magically appear when the weight comes off. Sure. Some things will be easier and you'll find happiness in the moments when you're shopping, where you want to shop and your clothes are fitting better, and you're doing the things you couldn't or weren't doing before.
But these things are momentary. Find happiness where you [00:04:00] are now building confidence and self-worth, and being kind to yourself has to start now. And you can do that by showing up for you. Every day, by being proud of yourself and celebrating your small wins, enjoy the journey now so that you can keep doing these things to keep the weight off.
Because what I don't want for you is for you to lose your weight and then worry about how you're going to keep it off. That's why, when you're getting started, it's important to ask yourself, what does your future self look like? Who do you want to be? And what kind of lifestyle do you want?
What are the things your future self is doing? Maybe it's someone who exercises regularly, or someone that feels in control around food or someone who doesn't beat yourself up over something you ate, or even someone that has a good relationship with food. And if you get tempted to try something extreme, Just ask [00:05:00] yourself, is this in line with the person I am trying to become and the lifestyle I'm trying to create.
And because along the journey you're building that lifestyle maintenance really won't look much different. Phew. Okay. I'm going to climb down from my soap box now, but I hope you can appreciate how passionate I am about this. I mean, this is why I created the program and this podcast, so that you can finally do this weight loss thing for the last time and the pain and frustration of constantly worrying about how you're going to get it off.
How are you going to keep it off and the endless search for the next diet? Okay, so let's move on. How to know when you're ready for maintenance. Maybe you're saying, I think I'm ready for maintenance, but maybe I should go for another five pounds. And if so, here's what I'd ask you. What's the reason for wanting to lose another five pounds?
Is it only about the number on the scale? If it [00:06:00] is, then I challenge you to dig a little deeper because the number on the scale is just that it's a number. . It only has meaning to it because you've given it meaning you've made that number means something. What is that meaning? I had also asked you questions, like, how do you feel in your body now?
How do you like your lifestyle? And are you willing to do things for another five pounds? And will you enjoy those things? Answering these questions will give you some insight into if maintenance is the right move for you. So if you've decided that, yes, you're ready for maintenance, then I have a few tips for you first.
Remember that things aren't going to look all that different from what you've been doing. You're going to keep those good habits that you've built, and you're going to keep doing the things that work. Now, when you were losing weight, you were in an overall calorie deficit created by an overall decrease in levels of food or a combo [00:07:00] of that and exercise.
Now that weight loss, isn't a goal. You need to find that level of food and exercise that no longer puts you in a deficit or in a surplus. So what you can do is start by slowly adding in just a little bit more food at a time. You're still going to be eating mostly the same. Now you just get to have a little bit more for some that can look like maybe adding in another meal out for the week or adding in an extra snack a day, you will have a little more wiggle room in maintenance versus when you were in a weight loss phase.
And then you're just going to monitor, you're going to see how you're feeling, how your body's running. I also, I don't think it's a bad idea to have , a weight range number. And I typically recommend having anywhere between a five to seven pound range. Now you may not know this range yet, or even how you'll feel at that weight.
So you're going to have to play around with it a little. You may get into your range [00:08:00] and find that you actually prefer your body a few pounds heavier, but you'll get to know the range where you feel at your best. So let's say that you feel your best somewhere between a 1 43 and one 50 pounds. Now. You know how much weight fluctuates day to day, but if it's tipping over that one 50 mark consistently, not just for one day or when you have your period, .
But if the average weight is over that one 50 mark for two weeks, or if you're not feeling as good as you like, then it's probably time to check in on a few things. Take a look at what's been going on over the last few weeks. And without judgment here, just take an honest look where you might need to reign things in a little.
And the good news is that you'll know exactly what to look for and what to do. You have these tools forever because you learn them, you put in the work. So you may just have to [00:09:00] pull one or two of them back out for a little bit. So I'll give you a few things to look for. You could start by looking to see if you've moved away , from some of the habits you had in place, like making a food plan, drinking your water, sleep, paying attention to hunger cues. And the next thing to look for. I have some of your old habits started to creep back in like mindless, snacking, or are you giving yourself , too much wiggle room with things like a lot more meals out or more snacking outside of hunger?
Is there some emotional eating here? Now this isn't the part where you say, oh, I knew I wouldn't be able to keep it off. No, this is where you say I'm determined to keep it off. And I know exactly what to do. Go back to those basic habits. Make an effort to get your water and prioritize your sleep and stay mindful of hunger.
Uh, if you've gotten away from writing your food out or making a [00:10:00] daily food plan, then start there. Sometimes it's just a good idea to do a check-in. Maybe you're actually eating more than you thought or going out to eat more than you realized. Start to pay more attention because usually when you go back and gather some data and take an honest look, you can pinpoint exactly what's going on.
And then strategize around it. Remember you're in this for the longterm. The point of all of this is to be able to live the life you want and love.
All right. Your action step for this week is to just take a look and see are you doing the things to lose weight , that you can see yourself doing for the longterm? And if not, then we probably want to move away from doing some of those things. All right. I so appreciate you being here with me today. I'll see you next week.[00:11:00] .