You’ve completed maybe one, two, or three rounds of the 21 Day Fix and are seeing great results. What should you do next? Find out HERE!
I get a lot of questions from clients asking me what they should do now that they have completed the 21 Day Fix.
Maybe you’ve done one round of the program, you’ve got your nutrition in line again, your workouts are back on track and you’re feeling good. Or perhaps you’ve done more than one round and have seen amazing results and you have even reached your goal weight. But you may be asking yourself, “now what?”
How do I use the plan to maintain the weight I’ve lost?
How do I start adding back in more “treats” and allow myself some flexibility?
What should I do about the workouts? Should I keep using them?
If you are asking yourself these questions, you’ve come to the right place.
What is great about the 21 Day Fix is that it teaches you to balance your meals properly and use the correct portion control. It’s really not about a “quick fix” but rather a stepping stone in making this a complete lifestyle change.
That being said, there are some things you can do AFTER you have completed the program to make it fit into your lifestyle and maintain those results.
21 DAY FIX: MAINTAINING WITH YOUR CONTAINERS
When you first started the 21 Day Fix, you would have figured out your 21 Day Fix container count using the calculations and charts in the Eating Plan Guidebook. That could have been the 1200 range or the 2100 range. And as you started to see results, that calorie range may have changed over time.
But once you reach your goal weight, you need to start adding back in calories.
For example, when I was trying to lose weight, I ate in a calorie deficit each day. My goal was to lose 1 – 2 pounds each week, which meant I had to eat 500 calories less than I burned each day, for a total of a 3,500 calorie deficit each week. But once I reached my goal weight, I didn’t eat in a deficit anymore. I needed to add back in those calories I was burning!
Once you reach your goal, you need to increase your calories to match your calorie burn each day.
To figure out your maintenance calories, you can check out page 76 of the Eating Plan guidebook. So once you figure out what bracket you are in for maintenance, you can eat according to that new bracket.
Also, don’t be afraid to try new recipes! The Fixate cookbook is a great way to try new recipes using the food lists. Plus, the recipes are delicious – even my 3 boys like all the recipes so far.
Lastly, don’t strive for perfection, just do your best. When you first start the 21 Day Fix, maybe you were perfect and on point with your eating all the time. But let’s be real, that’s just not maintainable over a long period of time. You need to allow yourself to enjoy the odd indulgence. Maybe you want to plan to have an extra yellow container twice a week! That’s okay! If you’re still eating healthy 80-85% of the time, you won’t start gaining weight.
21 DAY FIX: MAINTAINING WITHOUT THE CONTAINERS
When I first started the 21 Day Fix, it was a real eye opener about my nutrition. While I’ve been eating clean for a while now, I didn’t know the proper balance of foods that I should be eating. The 21 Day Fix helped me determine the right amount of protein, carbohydrates, and healthy fats that I should be having for each meal.
Since finishing the 21 Day Fix, I have increased my calories and I have stopped using the containers. There are couple of reasons I stopped using them.
- I got tired of keeping track of the containers I was eating each day.
- I wanted to add back in more “treats” and not have to be so perfect with my eating.
- I needed to change the portion of protein/carbs/fats for my body.
What I have done is gone back to tracking calories and macros (macros are the amounts of proteins, carbs, and fats you should be eating.) What I found with the 21 Day Fix plan was that it was not enough carbs and too many fats for MY body. For me personally, I need to eat a lot of carbs to keep my energy up and to continue seeing results.
But not everyone is the same. Some people do better with lower carbs and a higher fat intake. It just depends on your body type and how it reacts to certain foods. If you would like to figure this out for yourself, you can read more about that here.
I have found that with this new way of eating, I can incorporate more treats into my eating plan! HOORAY, right?! Please remember, I am at my ideal weight, so that works for me. I’ve been able to gain more muscle and I just feel more relaxed about the way I eat. I also find that tracking my food in the LoseIt app helps me stay on track. When I have to enter in each food I’m eating, it just keeps me more accountable to my nutrition and goals.
If you want to see what I eat in a typical day, you can get that here.
21 DAY FIX: MAINTAINING WITH YOUR WORKOUTS
If you’ve been doing a few rounds of the 21 Day Fix, whether you’re at your goal weight or not, it’s really important to switch up your workouts! After 90 days, your body starts to get used to the workouts and you won’t see great results anymore.
My suggestion is to either:
A) Bump up your weights. If you’ve been using light weights like 3-5 lbs for your upper body or 8-10 lbs for your lower body, then bump up the weights. The more muscle you have, the more fat you burn, even while at rest.
B) Try a new workout. If you really enjoyed the 21 Day Fix workouts, perhaps you want to try the 21 Day Fix Extreme. If you loved the weight training portion, maybe you want to try a program like ChaLEAN Extreme or The Master’s Hammer and Chisel. Or if you really liked the cardio workouts, then try a workout like TurboFire or T25!
I like to change up my workouts every 60 – 90 days. This keeps my body guessing and helps me maintain my results.
THE ACCOUNTABILITY FACTOR
Okay, so you’ve read through all that, and you’re thinking to yourself, “I have a really hard time staying on track, period!”
I totally get that!! That’s why I’ve created my online accountability groups. I provide the motivation, accountability, and emotional support to help you stay on track and reach your goals. Like I mentioned above, this isn’t a quick fix – it’s a LIFESTYLE change. The women in my groups are absolutely amazing. We lift each other up every day and we know that we are not alone when we stumble.
I’m there to cheer you on as long as you need it.
For me, it just took one person who believed in me and was there cheering me on.
It’s not about depriving yourself, starving yourself, or working out hours upon hours. It’s about embracing the change, staying positive, and knowing that you WILL see results when you commit to them. We are here cheering you on the entire way.
I’ve got 2 different groups you can choose from:
- My DROP A DRESS SIZE GROUP – If you’re ready to take it to the next level and really see those results, then this group may be for you. You’ll be in a small private group where you’ll learn proven lifestyle solutions and skills that will last you forever. You’ll be required to check in daily and report what you are eating and what workout you did for that day. You’ll get meal plans sent directly to your inbox so you have all the tools you need to get on and STAY on track. This group does require a purchase to join. Get more details HERE!
- My LIFETIME ACCOUNTABILITY GROUP – this is a private group on Facebook that consists of women who encourage and support each other during their daily workouts and nutrition. It is more lax and has less rules and requirements as my Drop a Dress Size groups, but it is still a wonderful place of positive support. Best of all – it’s FREE to join!
**Both of these groups are only open to my coaches and customers. If you are a coach or working with a coach, please contact your coach.**
If either of these groups interest you, please email me firstname.lastname@example.org and I’ll be happy to chat with you more!