Diet & Nutrition Tips,  Goals

5 Tips to Avoid Weight Gain Rebound

Few people can stay competition lean (or should). A little extra weight is healthy - but parameters must be set to avoid rebound.
Few people can stay competition lean (or should). A little extra weight is healthy – but parameters must be set to avoid rebound.

One of the things I hear a lot after someone has lost a lot of weight is that someone gained all their weight back. It’s a big fear for most people. They join a boot camp or do a competition and they reach all their goals, and a few months later they are right back to where they started – or worse.

While, in our gym, there are more people that keep it off than people who gain it back, it happens – and I sure didn’t want that to happen to me after my competition so I sat down with Steve and we made very specific rules. Here are the parameters I plan to put in my life to help me maintain my weight during our “off season”.

Whether you are in between trainers, boot camps or competitions, you can apply these same rules to your own life to make fitness a lifestyle instead of a phase, and make your new goal weight your new normal weight.

5 Tips to Maintaining Your Weight

scale1. Decide on your new ideal weight. If you haven’t reached your goal yet, your ideal weight will be a lower weight. If you have reached your goal, your ideal maintenance weight should be your new weight (unless you’ve just competed and dehydrated – then your weight should probably be 5-7lbs heavier than your stage weight). This weight is what determines whether you should be dieting (eating fewer calories than you are burning) or maintaining (eating the same amount of calories than your burning).

At 5’9″, my ideal weight used to be 144 for me. If I started rising above 144 (my NO! STOP weight was 148), I would diet back down and get my weight back into control. Now, my new normal weight is 136. After the show I stayed in the high 130s and hit 140 and I immediately jumped right back on my diet until it went back down. Today, I weighed 135 today. I will continue to weigh in to keep me accountable.

goals2. Set a new goal. Whether this is a race, a bikini or bodybuilding competition, a weight loss contest, a cruise or a photo shoot, you must put some kind of goal into place. Goals give your training purpose, and make it easier to say no to high-calorie foods and the temptation to skip a workout. My goal is to come into January at a specific body fat percentage, muscle weight and fat weight. I want to know I am starting my diet ahead of where I started it last time. I also want my skin to stay tight and continue tightening up. I can’t do that if my weight fluctuates too much, so my goal is to avoid weight gain so I can improve my skin texture. Plus, I just feel a million times better in all my clothes!

running3. Make a recovery plan. What do you do if you bounce a check or max out a credit card? Do you keep spending what you can’t afford? No. You start making a plan to pay it off and get back in the black. The same goes for dieting. As soon as you go over budget, you have to start paying it off because you can’t afford to eat that much anymore. This is when you step up your cardio (work off your past debt) and reduce your caloric budget (learn to be more frugal with your calories). This is just checks and balances – but you have to make a plan ahead of time. As soon as you get back to your ideal weight, you can afford to have a cheat meal, you can afford to skip a workout. But, until then, you have to stay disciplined and get your body back in control.

chocolate syrup4. Cheats are treats. What I mean is, cheat meals should be a treat, not a habit. There are certain things Steve and I decided we would not buy and bring into our home. This forces us to go out and get it if we want it (which requires more planning and reduces the chance of impulse eating). For instance, we will not buy ice cream. If we want ice cream, we’ll make a date out of it – but I’m not going to have something that available to me. Same goes with chips and other high-calorie snack foods. As soon as I bring them into the house, they can work their way into our daily lives. Then it becomes a unhealthy eating habit. We will continue to have limits on how much we eat out and how much we “treat” ourself. And, we will continue to cook healthy, low-calorie meals and have low-calorie snacks at home.

Maintenance 5. You’re never “off”. One of the biggest mistakes people make is doing a boot camp or competition and then taking “off”. They work hard for 3 month and then they stop completely. You should never be “off” – you are either in weight loss mode or maintenance mode. While a competitor can gain a little weight in off season while they try to build muscle, the more fat they gain, the harder they have to work to get it off when they are in season. Why not try to keep your fat under control so you start your season ahead of where you started it last time.

Stop right now and make a plan of how you plan to control your weight over the holidays so you don’t start 2015 behind where you are right now. If you fail to plan, then plan to fail. Planning is key to success!

Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.


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  • Michelle

    I think its fine if you want to be ‘body obsessed’, as the writers above have called it… I just think its a bit cheeky to be writing about avoiding post comp weight gain / rebound when you haven’t actually achieved that yet yourself (and retained your sanity)…

  • andrea

    While I have loved your past fitness & nutrition advice, motivational and spiritual quotes, I am sadden to constantly be reading about calorie cutting and so much focus on weight and calories. I understand that this is what you needed to do for your competition and this was your focus. However, one of the things I used to like about your articles was the positive motivation and talk about living a healthy lifestyle unlike all the other super weight/body obsessed other women writers. Up until your recent competition, I loved reading your articles, having felt supported in a healthy lifestyle, verses currently feeling like your focus is all about fat percentages and your constant talk about losing weight. This is what used to set you above all the other fitness writers – your POSITIVE focus on your body & fitness – not cutting calories, working out more than once a day, etc. Again, I get what your focus was and that you did it in a healthy way, followed a program designed by a trainer – but is that the type of advice/message you originally set out to do with your writing? It is disturbing to see you write about hitting the gym to get another cardio session in to make weight- what message is this sending to women? What about teens that stumble onto your site? That they need to do all this to look good in a bikini? I feel the magazines and other forms of media do enough to make women (teens & young adults as well) feel so self conscious about our bodies, that your writings were a breath of fresh air, something I looked forward to reading. I love your insight and desire to share your faith with your readers and educational side of fitness (like the chocolate milk article recently), However, your recent bombardment about always focusing on how your body wasn’t good enough yet, which is what you were basically saying, is such a negative and harmful message to send women of all ages.

    Please take some time to think about your message you are sending your readers. It is so disheartening to see your articles take this turn. Your writing, motivation, and strong display of faith have made such a difference in my life. However, your new body obsessed articles are just sending the wrong message to too many people.

    • Marie

      Well said Andrea! I was literally thinking the same exact thing.

      It is great to be committed to a goal, but the focus here unfortunately has become weight loss & body image obsession!

      Thought this was about health & feeling good, not just about how you “look”. Or rather, being judged for how you look.

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