1. Overview of the Program
People who have already reached their ideal weight and wish to keep it there over the long term without gaining weight or losing muscle are the target audience for this weight maintenance program.
The program emphasises healthy lifestyle discipline, regular exercise, balanced nutrition, and healthy habits.
2. GOALS OF THE PROGRAM
Keep your body weight at its current level.
Keep your lean muscle mass intact.
Avoid unintended weight loss or weight gain.
Boost digestion and metabolism
Continue to be strong, confident, and energetic.
Create a long-lasting, healthful lifestyle
3. THE WORKING OF WEIGHT MAINTAIN
Maintaining weight is accomplished when:
Intake of calories ≈ expenditure of calories
Meals are portion-controlled and balanced.
Consistent physical activity
Stress and sleep are appropriately managed.
In contrast to weight loss or gain, maintenance calls for consistency and stability rather than drastic measures.
4. Early in the morning (5:00–7:00 AM)
Get up early in the morning.
Drink warm water.
Energy Drink
Join Us for Regular Yoga, Aerobic, Zumba, and Other Workouts in Our Community.
5. Morning meal (7:00–8:00 AM)
Protein-rich, balanced breakfasts should include Super Delicious Shake Mix, protein shakes with water, or low-fat milk.
Avoid:
Cereals with added sugar
White bread
Fried foods
6. Snack in the middle of the morning (11:00–12:00 PM)
Select one:
One fruit of the season
Water from coconuts
salad of sprouts (small bowl)
7. Lunch (1:00–2:00 PM)
A balanced meal:
One cup of rice OR two whole wheat rotis
Dal, chole, curd, and rajma
Vegetables that have been cooked
A fresh salad
Advice: Eat slowly to prevent overindulging.
8. Snack in the evening (4:00–5:00 PM)
Select one:
Roasted chana combined with green tea
Sugar-free black coffee
Peanuts or makhana (small portion)
Avoid:
A biscuit
Snacks fried
9. Supper (7:00–8:00 PM)
Nourishing and light.
Select one:
Salad and vegetable soup
Dal and veggies
100 g of paneer or tofu plus veggies
Avoid:
Late-night heavy meals
10. Bedtime (9:30–10:00 PM)
Turmeric-infused warm milk
Milk + dates
11. Intake of Water
Drink three to four litres every day.
Remember to Consume One Litre for Every 20 Kg of Weight
Throughout the day, take tiny sips of water.
Avoid drinking water right before or right after eating.
12. FOODS INCLUDED
Fresh veggies
Two seasonal fruits each day
Whole grains
Sources of protein (eggs, paneer, tofu, and Dal)
Nuts and seeds.
13. FOODS TO LIMIT OR AVOID
Sugar and sweets
Fried foods, Fast food
Soft drinks
Excess alcohol
14. Daily Workout Routine
Have to join our Online workout sessions regularly Workout with Our Community where We Provide Yoga, Aerobic, Zumba Dance and Different kind of Workouts Regularly.
Beginners should start slowly and increase intensity .
15. SLEEP & LIFESTYLE GUIDELINES
Sleep 6–8 hours every night.
Avoid mobile screens 1 hour before bedtime.
Reduce stress through meditation, music, or walking.
Maintain consistent meal timings
16. PROGRESS TRACKING
Weigh the body once every weeks
Monitor clothing fit and energy levels
Adjust food intake if weight changes
COMMON MISTAKES TO AVOID
Missing meals
Overeating habit
Irregular sleeping patterns
Completely stopping physical activity
Emotional eating
17. EXPECTED BENEFITS
Maintaining body weight
Enhanced digestion and metabolism
Increased energy and mood
Boosted immunity
Long-term health and confidence
18. IMPORTANT NOTES
Weight can fluctuate 1-2 kg normally
Do not worry; focus on habits
Consult a healthcare professional if medical conditions are present
This Weight Maintenance Program will assist you in safeguarding your progress and ensuring a balanced lifestyle.
Consistency, discipline, and smart decisions are the secrets to successful weight maintenance.
