you’ve been killing it in the gym and have mastered meal prep. You’re happy with your new, fit body and are ready to put the brakes on your quest to downsize. But then — fear sets in. What happens when you go off your diet or stray from your routine? Will you lose all your gains, or worse, put the weight/fat back on?

Creating a post-goal plan can help you determine where to go now that you’re ready for maintenance mode. That way, you can enjoy more of the foods you love (including cocktails and treats!) while maintaining your trimmed-down physique — without starvation.


Keeping weight off after a loss is not easy, and most people end up gaining at least some, if not all, of it back. It’s not necessarily that you’re doing something wrong, but it’s more a matter of how your metabolism changes to compensate for your recent loss.

To lose weight and/or fat, you need to create a caloric deficit by reducing your daily intake by

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