how many calories should I eat to maintain my weight? (your maintenance calories calculator)

[@ericrobertsfitness]

Just as people make a point to read “business books” for growing their business , I make it a point to come here, as a fitness coach, to find time to watch the videos you make. You have taught me a lot as a coach, how to think, how to help my clients more, how to structure thinking and get the best results. Thank you so much for what you do Jordan !!!

[@jordansyatt]

Eric Roberts I cant put into words how happy this makes me. Thank you so much, Eric!

[@jessejohnson85]

Jordan, your content is helping save lives, including my own. I'm 34 years old and have been able to skate by on my yearly physical by being "overweight but your blood work looks good so..." That changed this year. I found out that all of my numbers took a turn for the worse. I'm was now pre-diabetic and my liver and kindeys were beginning to weaken. I started scrambling for a quick fix but had already tried every fad diet known to mankind. Sure I'd lost weight but it came right back and I never felt good. One night I came across your content and one of the first things that you said that stuck with me was, "you can't f*ck this up" followed shortly by, "fat loss is not linear and it takes time. It's just data. " Then your Big Mac Challenge video showed me that I could eat more than chicken and vegetables, I just had to be smart about it. Thank you so much for finally getting it through my thick skull that I CAN be healthy, I CAN exercise, I CAN lose fat and feel stronger while still enjoying my life. From the bottom of my heart, I thank you. I've lost fat, I've gained strength, I've improved my overall health (physical and mental) and dammit I love my life, and your content and encouragement has been a huge part of that. TL,DR: Your content showed me the way and helped save my life. Thank you! #sortinghatsquad

[@DuckPin2011]

This comment should be pinned at the top. ❤️

[@madduxlindsey3583]

It's still astonish me just how many people do not know about Okibetonic Secrets although lots of people using it. Thanks to my personal friend who told me about it. I've lost a ton of fat.

[@davidjd123]

thats how I lost 50 lbs, every 10 pounds i would take a week or 2 break at maintenance.

[@SamB50i]

That’s amazing I will do the same for every 5 pounds i’m going into maintenance from today!

[@DAATChannel]

@@SamB50i good luck my guy

[@SamB50i]

@@DAATChannel Thank you bro🖤

[@sask]

When I went into maintenance after weight loss I was terrified to gain again. But I upped my calories per day by about 300kcal and at first I gained a bit but that stopped and I even started to lose again. I realised that my calorie deficit had probably been too high from the start. So I started experimenting with slowly adding more calories. The whole process took about two or three month. I first gained and then lost a few pounds and now my weight is consistent and I don’t feel that I have to restrict myself. I still step on the scale once a week just to keep track and so that I could intervene when bad eating habits start to resurface.

[@kr1zzy]

step everyday man, weight fluctuates and youll have that one n umber in your head the whole week

[@jemuelprincipe4725]

Due to high calories, your neat increases thats y u losr weight.

[@nozomu5996]

To maintain your wait you’re supposed to eat less than 2000 calories and you gotta workout once every few days.

[@nozomu5996]

For me I eat 2k calories but how I maintain is by OMAD and workout. Plus you burn calories while sleeping too.

[@nozomu5996]

And if I know I ate too much the next day I decrease my calories.

[@wl415]

You explained my last 6 years. I’m eating at maintenance, going to therapy, planning my goals now and I feel so much better. I have such a healthy relationship with food now.

[@trevordavison7398]

You’ve cleared this up for me so much I think I understand how to go about it now. I’m 18 years old and just got through with my first ever real diet. I started back in February of this year and I wasn’t severely overweight or anything, but I did have some fat that I wanted to get off around my abs and on my muscles. I am currently very happy with where I am at and am looking to go into maintenance for the summer. This video is exactly what I needed to be able to achieve that and since I am still new to this I expect there to be struggles and more to learn, but that’s part of the beauty of a fitness journey. It never ends and we are all learning along the way to make the best version of us possible.

[@emmakochie4249]

Literally 21 minutes of Jordan Syatt calling out my entire relationship with food... On point - Fuck it cycle has been a 10 year period for me. Love the overall message of the mental and emotional aspect when it comes to food!

[@pratikgarad]

10 years 😟 I feel you girl! I hope you reach your goals 💙 All the best...

[@theboringkaren]

Same, same, same.

[@emmakochie4249]

@@pratikgarad Awe, thank you! That's very kind; all the best to you too!

[@emmakochie4249]

@@theboringkaren Thank you!

[@a-terrible-fate532]

Ohh man I hate the fuck it cycle because it describes my attempts at getting lean and fit over the past 15 years or so, I have started and stopped working out and eating in a calorie deficit so many times. I have even gotten fairly lean but I did it in such a manner that I couldn't maintain it at all and the binge monster struck so hard that I gained all the weight back and then some. now I have gone for about 3.8 months of exercise / working out and eating in a calorie deficit and this is the longest I have ever managed to do it for, but I am struggling with binging every 14 days or so, its frustrating because a lot of it is mental and stressing about food wanting to eat all the junk I want but not letting myself because it wont help me get to my goal. TRying to find the right balance I can maintain is so damn hard 😤

[@myfavgame]

I am so so so happy you made this video! I watched the Calorie Cycling video close to 5 months ago, but still felt like I was messing up because of weight fluctuations. I've been consistently tracking my weight for 57 days and it's literally been all over the map BUT within a 4 lb range. I am so grateful to you. I can't say it enough. You have done so much for my physical health, but even moreso for my mental health. It almost brings me to tears. I have a healthier relationship with food, the scale AND MYSELF. You are a remarkable human. Love you.

[@myfavgame]

P.S. #sortinghatsquad

[@antje8303]

This all makes completely sense. As a woman, I will probably try to have my maintenance phase during or just prior to my period as my body needs more calories then ( usually I binge during this time but I´ll try to just maintain - already did that last cycle and I binged less and also didn´t put dieting pressure during this already difficult time on me! ) - Thank you for taking all the dieting pressure away from us!!

[@MsRossen]

I was one of the persons that used every Q&A asking for the maintenance thank you for listening to me.. after 1,5 years of dieting i am actually at a momentum.. some day ‘s in my deficit and some days not counting but eye balling it.. had a little increase of weight.. but it does not freak me out because i know that i can restrict back to deficit. Now I understand that it is not onley fat but also water (more carbs) and more food in general ik can enjoy my momentum even more.. thank you Jordan and team!! 💞

[@themystikaleye]

The fear of gaining in the maintainance phase after loosing 118lbs thru weight loss surgery has my anxiety thru the ROOF! Listen I hear you and know that this is all in my head but that does not take away the fear and the guilt that comes after eating more and feeling like a failure to myself after eating the extra calories.. Thank you. I follow you and feel like you explain yourself quite well..

[@Malarkey0101]

I’m not at my goal weight I’ve actually gained weight, but I feel like I need a break, I started eating too much and then restricting and shit like that #sortinghatsquat

[@SaraSofia]

Cindy Garcia I literally did the same thing. I lost weight but was eating too little and wasn’t losing any more weight. I took a break for about 5 months and I’m going to start again soon but on higher calories

[@pdaddy1117]

Me too boss

[@RosesareRed38]

Me too 😪 I was only eating 1500-1800 calories for toooo long. I reverse dieted but then I let loose and ended up gaining 15 lbs! Now I’m trying to lose 25-30 lbs on 2000 calories because my maintenance is 2400-2500. I guess I can cut on higher calories 😄

[@MarciaVModel]

I love how you don't sugarcoat anything, you are straight to the point and give so much value, and not just to the general public but also to many fitness coaches out there looking for no b.s. knowledge!

[@roxycauldwell544]

Thank you so much for being a part of the huge wave of healthy weight loss coaches. The early 2000's really wreaked havok on everyone's idea of weight loss from diet fads to low rise pants and heroin chic. Now it's a battle with social media but so many people are coming forward with healthy real world ways of recompositioning and weight loss. Again, thank you from someone slowly trying to stop only eating 1100 calories and get into a healthier relationship with food, the scale, and my own body.

[@maggienold2245]

1. referring to this as a "Momentum" phase is brilliant. 2. seriously, you always seem to share the message that I need to hear in the moment. I have been struggling with this phase A LOT lately. Weighing more combined feeling more bloated has made me want to quit. BUT I haven' and I won't. This video helped a lot - thank you, truly. #sortinghatsquad because Ilu (and my deadlift sucks)

[@patsydavis5105]

Perfect timing for this video! I have been in "maintenance" for about 2-3 weeks now. Really probably more of a diet break since I still have about 8lb I'd like to lose and was going to jump back into fat loss yesterday. I just couldn't mentally do it. This morning I was debating trying again and saw the video. I'm happy in maintenance/momentum and think I'll stay here for a while.

[@jenniferwalker9616]

First I just want to say thank you! You're giving me the psychological tools to make this journey so much easier!

[@CardboardUnicorn]

Thank you for calling me out!!! I can’t even say how many times I’ve used the scale going up 2-3 lbs as a reason to “quit” maintenance and go back to attempting a fat loss phase! Thank you for the amazing video as usual!!#sortinghatsquad

[@frogisco]

You hit the nail on the head why you said you don't 'deserve' to go into maintenance if you haven't hit your goal(s) yet. I'm on my 6th reverse after 6th fat loss phase, and the mental aspect is paralyzing. Its like being in the ocean seeing the shore and not being able to swim towards it, you just have to tread water. Thanks for another video! xoxo #sortinghatsquad

[@lbceve]

Jordan!!! Your videos are amazing. Please do a video on bulking, surplus calorie calculator? I’ve followed your macro equations to lose fat and I’ve lost 10 lbs. satisfied and ready for the next goal which is to build muscle!

[@BrookePennington12]

I found your social media accounts about a month ago and I’m sad I didn’t stumble across them sooner! So much good information available that you provide to your followers/subscribers FOR FREE!! I listened to 4-5 of your videos on my drive home tonight and learned so much! I love that you make it so simple and don’t overcomplicate it like so many others do. Notifications are definitely turned on now! #sortinghatsquad

[@madddoll8685]

Jordan Syatt, a man of the people, a truth teller, supreme explainer, golden nugget distributor, thank you!! #sortinghatsquad

[@Thrive910]

I have found that when I track macros to the T Monday-Friday and eat maintenance on the weekends it has really sped up additional fat loss. It has really helped me mentally and allows me to enjoy my family better during my leisure days.

[@dianag5355]

Thank you for doing this! This video along with how to make a calorie deficit not suck several times. I was in the process of moving a few months ago & really struggling to stay in a fat loss phase, your calorie deficit video helped me tremendously with telling me it's ok to set a time limit whether it be a week, 3wks, etc for a deficit and go to maintenance. I was feeling like such a failure & like this video states, not deserving of maintenance. What happened was I stayed at maintenance b/c it did exactly what this video states - you build momentum. I am loving the strength & endurance the extra food is giving and it's helping me to build a better relationship with food overall. I am thinking of doing your jab deficit soon because i really do want to lose the fat, but i am struggling with letting go of the "momentum" phase now - who would have hought! LOL Thank you for all you do, Jordan. Your are changing lives every. single. day.

[@chrissydunn3811]

#sortinghatsquad. I can’t thank you enough for all you do! You just make it so simple to understand . 46 years old and I think IVE GOT it. Thank you!

[@jordansyatt]

I appreciate you so much, Chrissy!

[@AgingNaturallywithJodylynn]

Love, love the word momentum instead of maintenance! Omg! Mind shift! 🙏♥️

[@kacicheesemanpa-c9598]

I absolutely LOVE the idea of calling maintenance a momentum phase! How are you both such geniuses Jordan / Susan?! Of course Rico is too...who else could capture such compelling footage of declarations of impending dumps? #SortingHatSquad

[@nmfrank]

IC REPRESENT! #sortinghatsquad So thankful to have been a part of the Inner Circle since 2017. I’ve learned so much and have made progress that I never thought possible. Being aware of my calorie intake, how to calculate it, track it and use it to my advantage has been one of the BIGGEST takeaways from all this!! THANK YOU!

[@chopperman2122]

I had no idea that you were going to gain a little bit of weight when entering maintenance. I'm nearing my goal weight and I assumed that once I entered maintenance I would stay the same unless I was doing something wrong. This has definitely changed my perspective and I think I'll be a lot more mentally prepared once I do enter that phase (aka not freaking out if the scale moves up a bit).

[@EnricoIncarnati]

NOTIFICATION SQUADDDD

[@jordansyatt]

Let's gooooo

[@meesamagill1193]

Whoop whoop 🤗

[@EineKleineKt]

It’s so awesome of you to share this information freely. Also... can we get a whole video of outtakes? Can that be a thing? Love you guys!

[@ambermarino925]

Perfect timing! Just decided to not worry or stress with fat loss over the holidays but move into maintenance. Better mindset is progress! #sortinghatsquad

[@linttastic]

bruh, speaking right at me.....like straight up narrating my inner thoughts and process for weight loss and struggling with the maintenance calories against my deficit. Daaaaaaaaaang! I love this because I realized, from watching your videos, that the concept of a cheat meal or cheat day has actually worked against me and warped my mind on maintenance and overeating. Thanks for the video! #sortinghatsquad

[@mushroomelxier3662]

Hi this video is really helping me. The gym was a safe place for me for a long time but it became lowkey working off all of the calories I’d eaten in the day and I dropped weight really quick way to fast. I am not at a place I need to lose weight where I am but it felt good to lose the weight. Now I’m trying to find my calorie maintenance to just take care of myself and be able to continue to working out. This video has really helped

[@daveforrester61]

WOW! you just exactly described the last 3 weeks for me. I had been in a deficit (or at least trying to be) for most of this year and after struggling with consistency I decided to switch to Momentum to see if that improved my mood, cravings etc. After a couple of weeks I felt great. Energy levels were up, mood was much better and I was crushing the workouts, getting a tremendous pump, increasing reps etc. Then at week three I got scared that the scale was going up. It rose by about 2kg or around 5lbs and I knew the reasons for that rise, but last weekend I put myself back into a deficit as a means of compensation. I kinda felt like that short momentum phase was almost like a mini-cut in reverse, so a mini momentum. After watching this video I'll be getting back to momentum and staying there until after Christmas. Thanks for this Jordan. You da man! #sortinghatsquad

[@xxdrowssapxx1]

That momentum thing really resonates with me. It is true. Eating more means more energy, and better mental health. Obviously, eating properly still needs to happen. #sortinghatsquad

[@doherpa]

Wow, this video spoke so deeply to me. My unhealthy relationship with food was explained here. Thank you, Jordan, for putting all this effort into it. 👊

[@superhammie17]

Literally been watching your videos and listening to your podcast non stop - and it’s finally gotten me back on track after a few hard months. Thanks for the consistent content Jordan, seeing you post is always easily the best part of my week!!! #sortinghatsquad

[@roxannehew2834]

Every time I have a question it seems like you have an answer. Started following you end of August/early September and the scale keeps going down or staying the same. I felt burnout a couple weeks ago on the fat loss phase and decided to try and move into maintenance but wasn’t sure how. Thankfully my weight has been consistent and I feel confident now that it was a good choice. I love the idea of a momentum phase. I know I will be ready to get back to fat loss when the time is right. 13 lbs down and not giving up. #sortinghatsquad

[@antheasarah]

Jordan, you've been life changing to me! For years and years I've overcomplicated things (particularly because I have PCOS so weight loss is HARD and SLOW) when all weight loss comes down to is a calorie deficit. A maintenance period now seems like something I should consider! #sortinghatsquad

[@andycochrane5706]

This is very useful psychological advice. I've been reluctant to go into maintenance for the reasons you mention. I have now done so and seen a small increase. Before watching this I'd have been disheartened. This gives me the tools to see if for what it is. I am at a weight I'm happy with.

[@Mandyanne31]

The thought of transitioning to maintenance is terrifying. I’m about 19lbs away from my end goal (I will have lost 111lbs when I’m done). I am scared to eat extra calories and end up falling into old habits (my sugar addiction was brutal to break), I’m worried about putting weight back on....I’m just worried. I’m excited to get this close to my goal (4-5 months away if I maintain my current weight loss of 4-5.5lbs a month). I don’t feel I need a break, I’m eating between 17-1800 calories a day currently which allows me to not feel starving but I’m feeling good in the gym. I know I need to learn to maintain the weight loss and stay healthy, but I’m so scared and I’m not even there yet.

[@juliefriedman1410]

Man! I’ve been considering going to maintenance for a diet break for a few months (but I’m scared...which wouldn’t surprise you, I’m sure). This video could not have come at a better time!

[@tanjabancic6544]

Love your joking&serious-at-the-same-time approach! #sortinghatsquad

[@cocatezz]

I HAVEN'T EVEN WATCHED THE ENTIRE VIDEO YET BUT I JUST WANTED TO SAY THAT YOU MUST NOT STOP INCLUDING THESE HILARIOUS BEGINNINGS OF EACH VIDEO XDDDDDDDD BARELY ANYTHING MAKES ME LAUGH (don't ask why, I just don't laugh a lot, probably I'm just boring) BUT I ALWAYS LAUGH SO HARD AT THE START OF YOUR EVERY VIDEO HAHAHAH Love you man

[@AnjuliMack]

The worst thing about this video was the vshred ad at the start 😂 love this video Jordan! With competing 4x I have definitely had a yoyo 🪀 situation but focusing on more consistency year round

[@TheClimbingDietitian]

Yeah such a different game when one is competing vs getting back after. I see if in my work too. Hope it's going well :)

[@AnjuliMack]

@@TheClimbingDietitian yessss post comp is so much harder than the actual prep nutrition wise I find.

[@TheClimbingDietitian]

@@AnjuliMack yeah your body decides it's time to take control over your mindset so it's harder. You planning to ever compete again?

[@ScepticalElephant]

i am in a long term maintenance for months and i just go for some weight loss or gain periods here and there for like a week if i am getting too fat or thin now i lost like 3 kilos in this phase but i stooped exercising so it is muscle loss for sure ! But i don't count calories i count meals and i restrict my shelf to a variety of healthy and satiating meals, that way it is easy to generaly maintain my weight without feeling hungry and without counting or restricting calories. for me it is a fact eating the same calories in a salad with lots of vegetables and feta cheese and olive oil and some whole grain carb is far more satiating than eating the same calories in a pizza !

[@jessicalee4514]

Not quite ready for the momentum phase, but I’ll be prepared when I am! Thank you again for the great content!! #sortinghatsquad

[@isabellehonorato7442]

I've lost 22 pounds just applying the knowledge of your videos. Thanks for doing such an amazing job making good information easy to find and use . #sortinghatsquad

[@shannonbillowsfitness]

This is such a tough subject. Maintenance is a moving target depending on the time in your life, your daily activity, and training. Also coming out of a deficit into maintenance is really scary, specially because the only thing you know is low calories for so long the thought of even the tiniest bit of weight gain is paralysing. And it’s also more of a tight rope walk regarding fat gain. Your always teetering around maintaining weight or gaining some fat or losing a little fat. But having an understanding of what happens when you go back to maintenance is empowering. I find the 2 best ways to get back to maintenance is re calculate your maintenance calories and and then increase it overnight. Or for psychological reason you can increase your cals a few hundred a week until you are back at your new maintenance. I also say née because your old maintenance will be higher than your new maintenance. I also tell clients if your waist continues to increase past 2 cm initial gain then your above maintenance. (Measuring first thing in the am 😉) So love the term momentum!

[@deborahray6535]

Great video Jordan! I really took to heart the time frame portion- committing to trying the momentum/maintenance phase for a specific amount of time instead of just reacting to the scale. #sortinghatsquad

[@jataygan]

#sortinghatsquad Thank you!! I can’t even tell you the last time I wasn’t in a deficit or taking a “break” aka-binges for days! Glad to have some clear guidelines!

[@dandanhoughton]

Perfect timing since I was thinking that going maintenance for the next two months would be a lot less stressful than trying to keep up with fat loss. I'm at about 45lbs lost this year, and a reset before the family holiday foodapacalypse will be a welcome rest. #sortinghatsquad

[@gracefullerton1]

You are fed my new fav fitness influencer. So real & honest!! #sortinghatsquad

[@jordansyatt]

Grace Fullerton thank you!

[@stepherssays]

#sortinghatsquad - I've been there. Isn't it crazy how humans give an inanimate object, like a scale, so much power and authority when it's one of the many tools to track weight? I can relate. Thank you for each and every one of your videos. They are so informative, truthful, honest, and real. You make me have realistic goals and expectations.

[@que_sera_sarah]

I accidentally got thrown into maintaining phases during my weight loss journey over the last year. I was ao frustrated and worried during those 2 one month periods where I wouldn't be in charge of I could eat as I'd be a guest somewhere else (had to go away with my kid to visit his dad). But maintenance I think really helped. I stayed within the same to a 3 pound higher range but when I'd get back home and start my fat loss macros again I'd go back down and start cutting fat again. So in short, it's true about taking those maintenance/ momentum breaks. They seem to work!

[@shalomlynch]

At min 1:50 min starts 🖤

[@veronicaknight3860]

The best take away for me 1. Momentum and 2. Don’t use weight gain as a justification to quit. #sortinghatsquad

[@victoriavillacorta9352]

Can't wait to try momentum phase! #sortinghatsquad

[@BiancaRosenbaum]

You're amazing. Thanks for approaching weight issues from a psychological perspective.

[@jordansyatt]

Bianca Rosenbaum thank you so much for the kind words!

[@lorinmcgann194]

Didn’t weigh myself for over a month, stopped letting the scale determine my progress and the next time I stepped on, down 5 pounds. Your videos are the best! 🙌🏼 #sortinghatsquad

[@treylaelliott8449]

Perfect timing. Thanks again J! We just discussed this in my appointment today that for the next couple of months we are going to time out and in January jump back on the fat loss cycle. Late to the party this week. But Restrict F**k it cycle #sortinghatsquad

[@francescastermieri4222]

I was eagerly waiting for this one! really need to figure out how to stay in maintenance #sortinghatsquad

[@sabrinaevefit9716]

Thanks so much! Love this!! I went to maintenance last week to help my mental food focus! Feeling great in the gym and in life cause I’m being consistent!

[@sueocchialini6848]

Thank you for this! I’m pretty close to where I want to be weight-wise, but want to enjoy the holidays without pressuring myself or getting disappointed if I don’t lose weight in December. This was so helpful in getting in the right mindset. #sortinghatsquad

[@miriamceornea97]

My problem right now with calorie intake to lose waight is that I have a really important exam coming up that is probabbly going to change my life, and becouse of work, study and trying to exercize and keep my social envirament stable is fatiguing my body so much that I can not keep up with that low calories intake but I’m also too scared of adding a few calories to my plan becouse I work really hard to get where I wanted to be...

[@TheClimbingDietitian]

Try and eat at maintenance then :) gives enough fuel but not enough to cause going backwards

[@miriamceornea97]

The Climbing Dietitian gonna give it a go!

[@TheClimbingDietitian]

@@miriamceornea97 awesome 😊 and if you're interested I've got videos on nutrition on my channel if you want to learn more

[@balance-x602]

After losing too much weight too quickly and almost losing my mind I decided to go to maintainance . I have a long way to go but I just need maintenance right now

[@TheClimbingDietitian]

I've seen that more often than you think. You're not alone. How's it going? :)

[@balance-x602]

@@TheClimbingDietitian actually didn't have to go to maintenance but I did reverse diet and increase my cal from 1200 to 1800 and lost 12 lbs in the process. I am now losing 1.5 lbs a week instead of 3 lbs like I was doing. Much more healthy

[@balance-x602]

@@TheClimbingDietitian forgot to say that before doing that I had a refeed day in which I increase my carbs and took 3 days off cardio . And slept around 9 hours . I wanted to restore my hormones after severe depletion . Somehow it work . 😭

[@TheClimbingDietitian]

@@balance-x602 oh solid! Sounds like you did well. Were you guided by someone or did it yourself alone?

[@balance-x602]

@@TheClimbingDietitian I watch his videos ^ . Also colindewaay channel on reverse diet . Now I do have a trainer because I want to do some agility and strength training and it really helps me having him to remind myself that this is not a race but my new life style .

[@hiphopheaven]

I am the only one who fear losing even more weight after achieving my goal instead of regaining it

[@sharronnn446]

Yes, although I do want to lose weight and reach one of my goals it’s scary to keep losing.

[@cjenks1974]

Great info!! I did maintenance for awhile, doing the calorie cycling challenge now. Looking forward to losing a bit more fat right now. Alternating between maintenance and fat loss makes this whole journey bearable. #sortinghatsquad

[@adrianahg4963]

OMG this one was really mind blowing 🤯🙌🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽

[@TheClimbingDietitian]

Hey you currently at this stage?

[@Rck33474]

Ok so I'm more in a mental growing stage right now by listening to you. I have even gained a few pounds BUT mentally I'm not freaking out. two years ago I lost 60 pounds and have kept most of it (except 5-10 lbs here and there) off. I would go back into my strict diet mode to lose the said 5-10 pounds then come off of the diet and gain it back again. Being strict was where I lost my weight so it was hard for me not to go right back to that BUT I'm in a different mindset now . . . I have a different lifestyle and that strict plan is no longer working for me so I'd go into it hard then go off of it just as hard. Over and over again. My thinking is changing and now when I want that piece of cake or cold beer I have it but I actually enjoy it vs feeling guilt. So while I may have gained an extra pound or three since thinking this way I realize that long term it will serve me well. It's about the calorie deficit and not the restrictive mode I'm so comfortable living in. And by having that piece of cake, by allowing myself the freedom to eat it without judgement I only ate one piece whereas before I'd gulp down two pieces b/c I knew I was already being 'bad' and that I wouldn't be able to indulge once I went back into my diet again. I'm currently putting together a list of what my go to low cal but filling foods will be and I'm going to start fat loss mode! I would've thought that starting a new eating pattern right before Thanksgiving would be crazy as there are so many things coming up in the next 6 weeks but that's okay. I can't ruin it b/c I don't intend to quit. THANK YOU for your content and your delivery b/c for whatever reason I seem to really 'hear' you even though this info may have been presented to me before. #sortinghatsquad

[@alexandraade576]

I’m just confused on how I actually know that I’ve hit maintenance? While reverse dieting from a deficit xx

[@ScepticalElephant]

i am in a long term maintenance for months and i just go for some weight loss or gain periods here and there for like a week if i am getting too fat or thin, now i lost like 3 kilos in this phase but i stooped exercising so it is muscle loss for sure ! But i don't count calories i count meals (3 main 3 snacks) and i restrict my shelf to a variety of healthy and satiating meals, that way it is easy to generally maintain my weight without feeling hungry and without counting or restricting calories. for me it is a fact eating the same calories in a salad with lots of vegetables and feta cheese and olive oil and some whole grain carb is far more satiating than eating the same calories in a pizza !! so i won't calculate calories, i look at the scale long term and i learn what types of foods to eat instead of how much wile i also ask my shelf am i really hungry? and if yes i wait a bit for the next meal and drink some tea or tisan.

[@Cici-gf3de]

Almost at a motivation phase. Waiting a few more weeks! #sortinghatsquad

[@Motrunk]

I’ve just decided to maintain for the holidays. This is so helpful! Another great vid! #sortinghatsquad

[@emmamills5248]

Sarah Trunkey I think this is what I need to do as well instead of stressing about everything!

[@portigoza]

Sarah Trunkey guuuurl sameeee!!!!

[@katiebrotz136]

I get confused on the 80/20 or 90/10 idea. I understand that if you're on track or hitting your calories 80% of the time, you should be moving towards your goal... But I think I'm over-complicating the 20%. If I'm tracking 10 days in a row, 8 days I hit calories perfectly, and 2 I don't, I should make progress, right? But I feel like there's a difference between these two 20% scenarios: 2 days are just an extra couple of drinks or a slice of pizza vs. 2 days are either not tracking, or just going way over calories Basically, I don't know how to measure the 20% I do the circles and x's on the calendar, but I can't help feeling a difference between the circle days that are a few hundred calories over goal vs. the circle days that are WAY over goal

[@AgingNaturallywithJodylynn]

Loved this video, perfect timing! ♥️

[@tylercaudle1976]

#sortinghatsquad Been pumped about this video. I’ve been contemplating how to go about maintenance at the end of the current fat loss phase I’m in. Perfect timing!

[@Blessedone559]

I’m planning to go into “momentum” after calorie cycling. I’m terrified to because I’ve been saying that for months now but writing it here may give me the push I need. Wish me luck. #sortinghatsquad

[@sainsworth42]

Shaneika Montaque i get it. good luck!

[@rachele1764]

#sortinghatsquad - I’m pumped for this video!!!! Thank you!

[@jordansyatt]

💪 💪

[@elgatosiesta]

I’m in maintenance now and I’m enjoying it. Thanks this was helpful👍

[@777ransack]

Bro I just found your page yesterday love the content I’ve been in a deficit for almost 2 years with some free days and weeks here and their went from 317 down to 192 currently 215 but want to get really lean for summer just because I’ve never been their lol but just like you said I’ve always been scared to increase calories in fear of getting fat again heck Even after watching you weight loss calories video I was eating less calories than I’m supposed to eat for what I want my weight to be at so going to give this stuff a try to change up my intake !!!!!!

[@bubblebutt3315]

Thank you so much for this video. I have lost over 30lbs since January and have been thinking I should maintain. Well I jumped my calories up and FREAKED out. I only lasted two days. I’m terrified of gaining weight, I’ve worked so hard to get where I am. I am going to watch your reverse dieting video and do it!!! 💪🏼💪🏼 #sortinghatsquad

[@ghostshp5403]

your channel is amazing. thank you for sharing your knowledge!!

[@lindsaytookes4717]

Really interesting. I love the idea of calorie cycling and maintenance is a scary thought when you have a lot of weight to lose. Thanks for producing such helpful and insightful content. #sortinghatsquad

[@taranjitbhogal3718]

This is soo helpful! Amazing video with great information Jordan! I’ve been judging progress through the scale, but haven’t paid attention to the heavier weights that I lift now! Hit a new PR on the deadlift with 135lbs! Thank you for this! #SortingHatSquad

[@anniepark2050]

I struggle with disordered eating and I’m pretty severely underweight so maintenance is a mental struggle for me. this was really helpful. thanks! #sortinghatsquad

[@laynniecamil8348]

This something I needed to hear. I lost so much weight that I have that mindset that I have to eat restrictive and then when the weekend come around I’ll go fuck it and eat or drink more than I would during the week. Thanks for putting this out there not a lot trainers will do this.

[@a-terrible-fate532]

I was on point for a few months of being pretty strict for about 2-3 months and then for about a month, I was periodically binging but still working out and eating in a deficit on some days and I managed to maintain the same weight more or less for the whole month and then about 2 weeks ago I managed to stay in a steady deficit up until today and then today I binged and ate about 3700 calories for the whole day and its only Friday, not even my pizza day yet that is on Sundays I eat a pizza. I am down from 170 lbs to 149 lbs over the past 3.8 months, though It has been harder to deal with the hunger and it feels harder to keep losing fat as of late. I have been binging more after I hit the low 150 weight range. Back when I was in the 160 range I wasn't nearly as hungry as I am now. Now that I'm a lot leaner but still not at my goal yet which is to be around 14-15 percent body fat, I would guess I am at about 21-22 percent body fat now I am 5 ft, 9 male. The hunger is more and the mental aspect is harder now than when I first began, now the motivation has largely gone and I think it is discipline and not willing to fully give up that has kept me getting back up after my binges and trying to get back into a consistent deficit and to plug away at the fat loss some more.

[@hilarykaden9278]

This video spoke directly to me! It is exactly what I have been thinking for the past month or so. I am in a good place and want to go into maintenance, but afraid of losing my progress. I am absolutely going to take on the "momentum" mantra and make some adjustments to my calories based on your recos. Thank you again Jordan for the way you break everything down so it makes sense!! #sortinghatsquat

[@susancandland3112]

#sortinghatsquad Jordan always knows what’s on my mind! Perfect timing. 👏

[@robertdejonge8617]

Asked it on Instagram Q&A, got a comprehensive video on KZbin. You are The Best! #sortinghatsquad

[@ashleychatterton6388]

Yes! Great information and great delivery! #sortinghatsquad

[@zanzabar7878]

Love your content. I'm confused regarding maintenance. All calculators show I need 2300 calories to be at maintenance. Your formula gives me 3000. Can you shed some light on the matter?

[@TheClimbingDietitian]

Calculators are all different etc etc. Do you have good awareness of current calories ??

[@jackieburdine2400]

J just another fantastic video, thank you for sharing your genius with us and Rico great filming as always!!! Love you boys ❤

[@CleBkPkr]

I listened to this on my lunch walk. I opted not to watch and walk thus avoiding my doing a faceplant along the way lol I hadn't realized exactly when/how maintenance (momentum) applied. All I ever thought was omg I'm in fat loss, I can't add calories! Thank you for sorting this out! Still totally scared to even go near this but definitely see how it can work. #sortinghatsquad

[@nourhanelmetwally4126]

Hi , I've lost 9.4 kgs and currently stand at 63.4 kg . Now I want to maintain that ... but 14 × 63.4 = 887.6 calories which is really low ... so i assumed u mean that in lbs but 14×140 is 1960 which is really high so now im slightly confused ... any help ?

[@TheClimbingDietitian]

It's the second one yeah. What were you on while losing?

[@nourhanelmetwally4126]

@@TheClimbingDietitian hi !😊 calorie deficit diet around 1100 calorie/ day and intermittent fasting

[@TheClimbingDietitian]

@@nourhanelmetwally4126 ok then you want to only increase by a bit and see if that helps you maintain. Without the guidance of a professional I wouldn't jump from 1100 to 1900 without a Strategy

[@TheClimbingDietitian]

Let me know if you need personalised help 🙂

[@amandaausten5548]

This one is MAJOR. Can help manage that maintenance mischief #sortinghatsquad

[@t.e.n3466]

This is actually amazing. Mond has blown after watching every video. Momentum is such an excellent way to mentally shift my response to eating at "maintenance". #sortinghatsquad

[@Faithtalkerss]

I love this energy 😭💯💯😂