Maintaining your weight loss or muscle mass in the long run is VERY important. And even the point of starting your fitness journey. But, because a lot of people don’t know how to, they go back to square one.
It can be so painful to lose all that you’ve worked for. Imagine you were able to lose 40 pounds, only gain it back, and even more. Or finally build muscle, but lose it all again.
Yikes…Yikes
Annoying? Yes. Is there a way out?… A solution? Absolutely. Is it doable? It is, if you are ready.
When you go on a fitness journey, there are things you do, but are you learning them? Are you picking up good habits? Is there a takeaway?
The takeaway is what is crucial. That’s what will help you along the way. One way to do it is to adopt the new lifestyle and not just act it out. If you allow something to become a part of you, it’ll follow you all the way. But if you’re just doing things because that’s what you need to do, but didn’t soak yourself in, it’ll be hard to follow you around.
And it’s not as difficult as you think. If you’re currently on a journey to lose weight or gain muscle, and are reading this article right place. You’re at the right time for real. Also, if you’re a reader who has reached your goal, you’re at the right place.
Okay, here is the ONE Truth to know.
Maintaining your weight loss is simply not doing things that made you gain weight in the first place. And to continue with your new routine.
There’s a saying online
“Don’t gain that weight, it’s much easier to maintain than to attempt losing it again”.
Which is true if you think about it. For example, cleaning a very dirty bedroom or kitchen is much harder than maintaining it when it’s already been cleaned.
The pressure is less, and things still get done, and look good.
In the same way, maintaining muscle mass long term is to keep training your muscles and eating a high-protein diet.
So, what steps can you follow to keep yourself on track?
📋 Table of Contents
Maintaining Your Weight Loss
1 . Let healthy habits become a part of you: Losing weight is not the time to go back to old habits. You’re now someone who exercises regularly, eats healthy foods, and knows how to portion control. You’re now a disciplined person, simple.
2 . Stay hydrated: Drink your water, always.
3 . Go to bed. Sleep deprivation is bad for you and may cause you to gain all that weight back.
4 . Maintain your daily calorie intake
5 . Apply everything that you learned throughout your weight loss journey; it’s going to help you keep practicing these habits. You just need to keep doing the good stuff. It’s not as restrictive as it used to be. You can have more fun than you let yourself have. Because you know how to balance things now.
Maintaining Muscle Mass
1 . Keep challenging yourself by increasing the intensity of your workouts, gradually, to continue building and maintaining muscle.
2 . Have a high-protein diet, and make sure you’re eating enough protein every day. So, you can continue to support muscle growth and keep up with your maintenance. The food you eat is very important for building muscle, so don’t forget this. Also, don’t forget to eat your carbs, healthy fats, fruits, and vegetables; you also need them.
3 . Rest and recover. You know how important this is and how much it helped you, so don’t miss it. Get enough rest so your muscles can recover between each workout.
4 . Getting enough sleep also plays a role in building muscle, so get enough sleep each night. Sleep foundation , recommends that an adult should get at least 7 hours of sleep per night for better health. And, when your health is better, it can help you along your muscle gain routine.
5 . Keep showing up. This is important, whether you’re maintaining your weight loss or muscle gain, stick to your fitness routine.
Tips To Maintain Your Weight Loss or Muscle Growth
Don’t be too hard on yourself; sometimes you might fall short. But it’s okay. You’re human, and setbacks are a natural part of your journey.
And You Know What Matters After All? Being consistent. This is what you need to be regardless of your goals. Consistency is what will take you far and give you results.
It’s also nice to acknowledge yourself on how far you’ve come. Hyping yourself is completely fine and even helps you along the way. It’s not easy to lose weight or build muscle, so appreciate yourself for achieving your goals. This will help you build confidence to continue to improve your health.
Lastly, one thing stands for all, and that is remembering your WHY. The reason you got on this journey in the first place, why you wanted to drop those pounds or grow your muscles. Aside from your health, there is probably something that made you think, “Okay, that’s it, I’m doing this”. Never forget that reason, that WHY.
