September 21, 2016, was my 3rd day in maintenance mode of my Pentamize Weight Loss System. In my book, one of the things you will learn is the danger of transitioning from full weight-loss mode to maintenance mode.
To be honest, the risk is that you just lose motivation and fall back into your own habits. So for some people, the maintenance mode may have to be pretty much the same as their full mode. This is going to depend on a lot of factors, but it mostly comes down to what made you successful and how successful you were in full weight-loss mode. Let’s look at my example:
1. I was losing about 2.7 pounds a week in full mode. By the end, it came down slightly, ending at 2.5 pounds a week.
2. In this case, I was well above the recommendation of 1 to 2 pounds a week. Why? Because I worked my butt off during full weight-loss mode. I worked out darn near every day to lose weight fast. And it worked. And my book shows you my daily full-mode results, just like this blog shows you my maintenance-mode results.
3. In my case, I am exercising less now than I was during full mode. You can see why. I am trying to maintain now, and the rate before is just not necessary to maintain. So there’s a very good reason why I am working out less in my permanent maintenance mode. I don’t need to kill myself here because less exercise than before is still enough for me to maintain my weight.
However, this does not mean that you are going to be in the same boat as me once you hit maintenance mode. Let’s say you were losing one pound a week while dieting and exercising 5 times a week for a total of 4 hours.
Now, you hit your weight and decide it is time to go into maintenance mode. Can you reduce your exercise to 4 days a week instead of 5 or reduce to 3 hours a week instead of 4? That may not be possible in your case because your full-mode results were only 1 pound per week. You don’t have a lot of room there to reduce your workouts compared to someone like me, who was losing 5 pounds a week.
The only thing you can do for yourself in maintenance mode is to vary your exercises and test them to see what happens. Everyone will have different results. If you reduce to 3 hours a week and are still maintaining, then great. But if you start gaining weight again, then it’s probably going to be time to step back up to your full weight-loss mode.
74.9 kg after doing Evening Dominator (weight loss of .2 kg)
74.2 kg the next morning (also a weight loss of .2 kg)
I was about 75.5 kg after eating all my meals for the day. That was up from 74.4 kg in the morning. So with all water, food, going to the bathroom, and everything, I had risen about 1.1 kg throughout the day.
I ran 47 minutes and dropped to 74.5 kg and then drank some water and was up to 74.8. At bedtime, I had risen to 74.9 kg, all due to water.
2M jogging and -.4 kg
44 minutes jogging and -.2 kg
47 minutes jogging and -.2 kg
avg. 37.7 min jogging and -.27 kg in 3 days
You will see later in the blog (I wrote a couple of weeks before starting to publish) that this first period in maintenance phase actually saw me losing quite a bit of weight. My weight started going back up when I took some breaks, had some cheat days, etc.
If you want to have a cheat day, at least understand that you have to make up for it somehow. If you cheat early in a day, you may exercise later that night. Alternatively, you could work out a little extra each day for the next week or so. It’s up to you. But don’t have a cheat day and then do nothing to make up for it. Have your fun. But pay the price by putting in some extra time into your exercise sessions.
There’s a great section in my book that is called “How To Time Your Rewards.” You can even cheat a little every day if you know how to do it. But the timing is crucial, and some hard work must be done to allow for a little cheating. Go to my home page to learn more about the book.