EP179: Why maintenance deserves more respect for your physique goals

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Maintenance often gets overlooked when it comes to physique change, but it’s an essential component of a successful nutrition plan. In this episode, I explain why it’s important and why this phase deserves more respect!


Also, learn how to calculate your maintenance calories with a simple calculation. I’ll guide you through the process step-by-step and provide valuable tips along the way.

The maintenance phase is an important component of a healthy lifestyle for several reasons:

  1. Weight stabilization: The maintenance phase allows you to stabilize your weight after a period of weight loss. Sudden fluctuations in weight can have negative health effects and can be counterproductive to your overall goals. Maintaining a stable weight helps ensure that your body functions optimally.
  2. Metabolic adaptation: When you lose weight, your body adapts to the reduced calorie intake by slowing down your metabolism. This is a natural response aimed at conserving energy. The maintenance phase allows your body to readjust and establish a new metabolic baseline. This is crucial for long-term success and prevents metabolic slowdown.
  3. Hormonal balance: Rapid weight loss or extreme caloric deficits can disrupt hormonal balance in the body, which can lead to various health issues. The maintenance phase helps restore hormonal equilibrium, ensuring optimal functioning of the endocrine system.
  4. Nutritional adequacy: During the maintenance phase, you can focus on consuming a balanced and nutritious diet that supports your overall health. It allows you to establish healthy eating habits, ensuring you meet your nutritional needs while maintaining a stable weight.
  5. Psychological well-being: Constantly being in a restrictive phase can be mentally and emotionally challenging. The maintenance phase provides a break from the intense focus on weight loss, allowing you to enjoy the benefits of your progress and develop a healthier relationship with food and your body.
  6. Sustainable lifestyle: The maintenance phase is about finding a sustainable balance that you can maintain in the long term. It encourages the development of healthy habits, rather than relying on short-term restrictive measures. This approach promotes a healthier lifestyle and reduces the likelihood of weight regain.

It’s important to note that the length of the maintenance phase may vary depending on individual goals and circumstances. Consulting with a healthcare professional or a registered dietitian can help you create a personalized plan that aligns with your specific needs and health goals.

As a bonus, download my Ultimate Beginners Guide to Tracking Macros for FREE. This resource will further assist you in tracking your nutrition effectively.

DOWNLOAD HERE –> Ultimate Beginner’s Guide to Tracking Macros

DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have.

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