Keeping the Weight Off: The Essential Guide to Post-Weight Loss Maintenance

Written By Brady Wirick

Congratulations on reaching your weight loss goals! This is a monumental achievement, but the journey doesn’t stop here. As you transition into the maintenance phase of our metabolic reset program, it’s crucial to focus on sustainable habits to preserve your health gains. Here, we delve into how you can continue to thrive, inspired by Dr. Ben Lynch’s groundbreaking insights from “Dirty Genes.”

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 Understanding Your New Normal

First and foremost, acknowledge that your body has undergone significant changes. With reduced body weight, your energy needs might have shifted. This is the time to recalibrate and listen to your body’s signals, adjusting your intake based on hunger and fullness cues rather than strict calorie counts.

I have often told people that the maintenance phase is more 80/20 or 90/10 (eating clean 80% of the time and saving the 20% for being “normal”). However, the more I learn and study, the more I am not so sure this is accurate. Any consumption of sugar, bad oils, and food your sensitive to can alter your genetic makeup. Only you can determine if that is worth it.

The Diet to Stick By

Maintaining your health isn’t just about avoiding bad foods—it’s about choosing the right ones that support your genetic makeup. Here are key dietary principles to guide you:

 

  1. Go Organic: Minimize your exposure to harmful pesticides and chemicals that can disrupt your gene function by choosing organic produce whenever possible. It is ok to bring back all fruit and veggies now, but keep it organic. Follow the Environmental Working Group’s Dirty Dozen as much as possible. Stick to organic wild rice and quinoa for your “carb” sources. It is ok to experiment with “paleo” desserts and sweets, but keep them to a minimum. 

 

  1. Continue to intermittent fast: Maintaining a fasting window of at least 12 hours per day will pay great dividends in the end both in health benefits and decreased grocery bill!

 

  1. Prioritize Whole Foods: Processed foods can introduce toxins and additives that put a strain on your detoxification genes. Focus on whole, unprocessed foods to keep your genes functioning optimally.

 

  1. Balance Your Macronutrients: Your genes need a balanced mix of fats, proteins, and carbohydrates to function well. Include a variety of food sources to meet your nutritional needs and support metabolic health.

 

  1. Mind Your Micronutrients: Dr. Lynch highlights the importance of vitamins and minerals in gene regulation. Ensure your diet includes nutrient-dense foods like leafy greens, nuts, seeds, and legumes.

 

  1. Hydrate Wisely: Adequate hydration is crucial for maintaining healthy gene expression. Opt for filtered water to avoid contaminants that can alter your genetic expression.

 Lifestyle Matters

While diet is essential, we also can’t under emphasize the role of lifestyle in maintaining your ideal weight. Regular physical activity, sufficient sleep, and stress management are all critical components of a healthy post-weight loss regimen.

Stay Connected

Lastly, remember that you’re not alone in this journey. Stay connected with our community for support, share your successes, and reach out when you need guidance. Your commitment to maintaining the changes you’ve made is the key to long-term success.

By incorporating these principles, you can not only maintain your weight loss but also enhance your overall health and well-being. Keep up the great work, and remember, this is a lifestyle change that’s well worth the effort!

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