Learn how to maintain your weight loss for good with sustainable habits, smarter nutrition, and a long-term mindset that actually sticks.
FAT LOSS GUIDE & WEIGHT LOSS TRACKER
WORKOUT PROGRAMS
Beginner Friendly 5 Day-Split :
3-Day Workout Split :
Upper Lower Workout Plan:
Glute Guide:
BULKING GUIDE
Bulking Guide:
SOCIALS
Instagram: / liftwsarah
Tiktok: / liftwsarah
Bad B*tches Lift Heavy Group: / 1535339576945635
THANKS FOR STOPPING BY. I LOVE YOU ALWAYS,
-Sarah 🙂
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STUDIES/SOURCES USED
Successful Maintenance Beginning During Diet Itself
Suggested Rate of Weight Loss
No Specific Benefit for One Named Diet Over the Other for Weight Loss
Adherence to Healthy Weight Loss Behaviours Necessary for Weight Loss
Protein Recommendations
The Importance of Shifting Identity and Weight Management
Internal Motivation and Weight Management
Hunger Hormones Disrupted 12 Months Post Diet
specifically:
150-250 Minutes of Moderate Cardio / Week for Maintenance
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CHAPTERS
00:00-00:37 Introduction
00:37-01:33 Why Maintenance Fails
01:33-06:55 Step One
06:55-08:50 Step Two
08:50-11:45 Step Three
11:45-13:28 Step Four
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TAGS
weight maintenance, how to maintain weight loss, fat loss maintenance, keep weight off, sustainable weight loss, weight loss habits, reverse dieting, how to stop regaining weight, diet after weight loss, post diet strategy, calorie maintenance, metabolic adaptation, weight loss psychology, maintenance calories, healthy eating habits, fat loss plateau, body recomposition, lifestyle change weight loss, self regulation weight loss, how to eat more and maintain weight
source
What a brilliant video! Great sense of humour and refreshingly unfiltered aesthetics. Here for it! 💛
Makes sense. Gonna try to maintain once I drop it, for the first time ever. Always gained back and then some…
P.S. Love the suffering look every time you say cardio.
🤣
Calorie counting drives me insane..
Bro, going from your thumb nail pic you've never even been overweight? Depicting a healthy weight as 'fat' is toxic.
How long have you been able to maintain for?
This is like a different language to me 🫤
I have a question, I've been going to the gym consistently, eating enough protein and been in a calorie deficit, I've noticed myself getting leaner and loosing weight and building muscle (I think) but I've gained 5 pounds? Is that muscle or have I actually not lost the weight
This year I finally managed to lose weight successfully without crash dieting. I did a 12 week cut and lost 6,5kg without feeling miserable. I'm still very proud of that. But after the 12 weeks a lot of things happened in my personal life which took a toll on my mental health. On top of that I was on vacation and a school trip (so I couldn't go to the gym). So instead of stressing about my goals during that period I shifted my focus on just having fun and enjoying the time guilt free. I didn't completely let go of my goals and still made sure that I'm active and hit my protein goal but I ended up regaining 4 kg in 5,5 weeks. Now I'm back in my routine but it's hard because I feel like I've ruined the diet I did this summer by regaining most of the weight…
(Excuse my English)
You are a big inspiration of where I want my body to be. Thank you so much for sharing your journey and the information to help others achieve their goals as well 🙏🏽✨❤️
Anyone know where she's getting her recipes from? Her meals look amazing!
thank you sm
Hi Sarah. How would you balance the Makros % for fat loss and muscle gain, not only lowering total kcal… E.g if I aim for 160g protein, how much fat and how much carbs do you eat?
Such a good video! Love how easy it was to understand and many useful tips
What app were you using to scan that jar to log the calories?
What about if you've been in a defecit for a few months and doing more than usual, tracking etc more exercise, protein is 120g etc but not seeing any drop in weight. For reference, 5'2, 117 pounds, 1350 cals (maybe 1500+ some weekends) and for months tracking and not seeing any changes but don't think I can drop the calories any lower. But scared of increasing calories due to putting on weight but need to clearly get my metabolism back in check – what would be your advice for this.
VERY QUICK & EASY TO UNDERSTAND ! 😊
Your glutes are looking great! 🤪
This is 🔥 — maintenance is the missing conversation for so many women. I work with a lot of women 45+ who’ve lost weight before… but the regain crushes their confidence because no one ever taught them how to sustain it without restriction.
Has anyone here noticed that keeping weight off in midlife feels like a completely different challenge than losing it in your 30s?
But how long should one be in a deficit for?
Tried all the hacks. ice baths, preworkouts, even dopamine detoxes. none of it clicked. I felt so tired everyday. then someone dropped Testosterone Rewired by David Brooks in a comment and I checked it out. been locked in ever since. no hype, just clarity. wild how long I was running on fumes.🔥
If you’ve been wondering why you’re not feeling as strong, motivated, or sharp as you used to, Testosterone Rewired by David Brooks might just have the answers. The book focuses on the power of testosterone and how increasing it can seriously transform your health and mindset. If you’re tired of feeling drained or out of balance, this book offers some solid advice on how to get back to your peak
not gonna lie, i felt numb for months. like i was just surviving, not really living. then someone dropped Testosterone Rewired by David Brooks in a yt comment and i gave it a shot. bro… this book gave me my edge back. not by yelling at me to hustle, but by showing me how to fix my foundation. life hits different now.
if you're scrolling and feel off, read this. i was burnt out, low energy, not myself. found Testosterone Rewired by David Brooks, had zero expectations but man. chapter by chapter it rebuilt me. no hype bs, not fake motivation just stuff that grounds you and resets your system. this book really saved me. wish I found it sooner.🔥
any tips for IBS girls that want to lose weigh and maintain BUT insoluble fiber can be really tough to digest and causes issues 🙂 would love your tips!
this video was really great! I've recently lost 10kg in the span of ~9 months on a program with my trainer, and while he's an incredible source of info, your videos really help reinforce and provide me with a lot of extra knowledge in this world! thanks so much, i really admire you! 🩵🩵
If you’ve been wondering why you’re not feeling as strong, motivated, or sharp as you used to, Testosterone Rewired by David Brooks might just have the answers. The book focuses on the power of testosterone and how increasing it can seriously transform your health and mindset. If you’re tired of feeling drained or out of balance, this book offers some solid advice on how to get back to your peak
Tried all the hacks. ice baths, preworkouts, even dopamine detoxes. none of it clicked. I felt so tired everyday. then someone dropped Testosterone Rewired by David Brooks in a comment and I checked it out. been locked in ever since. no hype, just clarity. wild how long I was running on fumes.🔥
not gonna lie, i felt numb for months. like i was just surviving, not really living. then someone dropped Testosterone Rewired by David Brooks in a yt comment and i gave it a shot. bro… this book gave me my edge back. not by yelling at me to hustle, but by showing me how to fix my foundation. life hits different now.
I felt so drained and tired everday. I tried everything, preworkouts, youtube gurus, morning routines that nearly killed me. none of it hit. then i saw someone mention Testosterone Rewired by David Brooks in the comments and it literally changed my life. Following everything in that book past couple of weeks made me realize I was running on empty for YEARS. wish I knew about this years ago🔥
if you're scrolling and feel off, read this. i was burnt out, low energy, not myself. found Testosterone Rewired by David Brooks, had zero expectations but man. chapter by chapter it rebuilt me. no hype bs, not fake motivation just stuff that grounds you and resets your system. this book really saved me. wish I found it sooner.🔥
love your videos love that you always base it on research too. I was having a little chuckle watching it at how much baby spinach you eat on all your meals! girl loves baby spinach lol 🤣
Hey, she uses MyFitnessPal! Awesome to see someone else using that!!!