7 Habits To Maintain Weight
I am always writing about how to get build muscle, lose fat, and get in shape but what about when you finally get there? Is it the same habits that got you there that will keep you there? Let’s dive.
Maintaining Your Progress: Foundational Habits for Success
Maintenance is an active process—just like dieting, bulking, or recomposition. It’s not simply a passive state where results magically sustain themselves. Instead, maintenance requires mindful habits that support your progress.
There are certainly times to relax and pay less attention to these foundations, and that’s okay. However, the more consistent you are with these habits, the easier it becomes to maintain your results even when you’re not tracking every variable closely. Here are 7 essential maintenance strategies to keep you on track.
1. Weigh Yourself Weekly
It’s surprising how often people weigh themselves diligently during weight loss phases but abandon the scale once they hit their goal. Months later, they’re shocked to find they’ve gained back 10 pounds. Weighing yourself regularly provides immediate feedback, allowing you to adjust your habits if necessary.
Pro Tip: Don’t stress over day-to-day fluctuations. Focus on trends over time.
2. Walk 10,000 Steps Per Day
Walking is a cheat code for weight maintenance. It’s simple, sustainable, and highly effective.
Why It Works: Walking burns calories, supports cardiovascular health, and helps regulate appetite. I don’t know anyone who walks 10,000–12,000 steps per day and struggles with weight gain.
Pro Tip: Break your steps into smaller walks throughout the day to make it more manageable.
3. Hit Your Daily Protein Goal
Consistently meeting your protein target can indirectly help you manage your total calorie intake. Protein keeps you feeling full and supports muscle maintenance.
Pro Tip: You don’t need to go super high on protein, but a slight surplus within your calorie budget can be a helpful tool for weight management.
4. Track Weekly Calories, Not Just Daily
Think of your calorie intake as a weekly budget rather than a daily mandate. If your maintenance level is 2,500 calories per day, that’s 17,500 calories per week. This flexibility allows you to enjoy a higher-calorie day without derailing your progress.
Pro Tip: If you indulge one day, balance it out by eating slightly less the day before or after.
5. Eat One Big Salad Every Day
Another cheat code for maintenance: eat a big, nutrient-packed salad daily. It’s low in calories, high in fiber, and incredibly filling.
My Go-To Big Salad Recipe:
150g Romaine
100g Green Cabbage
100g Purple Cabbage
100g Carrot
100g Cucumber
50-100g Avocado
140g Chicken
6. Start Your Day with 40-50 Grams of Protein
Kickstarting your day with a high-protein breakfast can set the tone for better eating habits throughout the day.
Why It Works: Protein keeps you full and reduces cravings, making it easier to manage your total calorie intake.
Pro Tip: Try a protein smoothie, eggs with turkey bacon, or Greek yogurt with protein powder.
7. Have a Strength or Performance Goal
Training with a purpose keeps your workouts intense and effective. When you have a strength or performance goal, you’re more likely to train consistently and recover properly, which helps maintain muscle mass and a healthy metabolism.
Pro Tip: Set specific, measurable goals—like increasing your squat weight or running a faster mile.
Bonus Habit: Get Honest with Yourself
At the core of all these habits is honesty. What truly matters to you? What are you willing to change or maintain? There’s no right or wrong answer, but understanding your priorities helps you stay motivated and focused.
Pro Tip: Don’t fall into the all-or-nothing trap. Start with one habit that feels doable and build from there.
Final Thoughts
Maintenance doesn’t have to be complicated. By sticking to these foundational habits, you can sustain your progress and feel your best without constant stress. Remember, consistency beats perfection. Choose what works for you, stay honest, and enjoy the journey.