Hello and welcome to Maintenance Mondays on the Chris Terrell podcast. My name is Chris Terrell.

If you don't know, Maintenance Mondays are also video recorded. So if you're watching this

video, I'm waving to you. You can find that by going to my YouTube channel, which is Chris Terrell Coaching. You can find for that there. I'll be posting the video feed of these. And for those of you that are watching me on video on YouTube, hello, thank you. So glad you're here. If you like getting things here and want to find other videos for all of you, be sure to subscribe to the YouTube channel. You'll be able to find more

content there. And for those of you that are new here and are just discovering maintenance

Mondays, because this is a new series that I'm doing, this is a episode that I'm going to do every

Monday dedicated solely to the maintenance phase of weight loss because that is such an important

phase that did not get enough

attention by enough people. And it is never too soon to start thinking about maintenance.

Let me repeat that to any of you that are not in maintenance that are still here listening.

It is never too soon to think about maintenance. A promise. I promise. Never, never, ever, ever. Because maintenance

should be coming into place for how you lose your weight. But enough of that. This is maintenance land.

We're going to talk about some of the maintenance stuff. I thought I would talk to you a little bit

about my own personal maintenance strategy and how I am maintaining my weight now.

So first thing to understand is you don't maintain one single number.

You don't maintain one specific number.

You maintain a window.

And that's the strategy that I utilize is I'm not looking just to maintain one number because

that's ridiculous because body weight fluctuates a lot.

And when I hit maintenance, I remember thinking like, well, what do I keep weighing in? Do I, and even if I do, what do I do with that information? Like, is this a daily thing? Is this a weekly thing? A monthly thing? And so I talked to the person that had coached me. And she just said, you just sort of hover around to size and use your clothing. You have like your fat clothes or your regular clothes and your skinny clothes. And I thought, well, that's interesting. Fat, regular skinny. That means it's typical that you might fluctuate up a little bit. You might fluctuate a little bit down. And also you might put on a couple of pounds and need to lose them or even lose a couple of pounds and could be okay with gaining them. And I thought, why don't I do a 10 pound window? So that's what I came up with. I hit 165 as my target weight and I knew I was going to rebound because every time I had gone into a maintenance break before, I always gained back a couple of pounds just overnight, which I assume was just some extra glycogen stores, I would assume.

So I would gain that weight back and then I'll find, well, I just need to hover in here.

So what I decided to do is my upper limit is going to be 175 and my lower limit is going to be

165. So if I hit 175 for two weeks in a row, I have to immediately go back into a calorie deficit.

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