Introduction
After achieving your weight loss goal through the Feel Great program, a new challenge begins: Sustaining the result and preventing relapse. Weight stabilization doesn’t mean going back to old habits, but rather developing a sustainable routine that combines smart nutrition, physical activity, and stress management. In this practical guide, you’ll find steps and tips to help you maintain your ideal weight while continuing to benefit from Unimate and Balance.
1. Resetting Calories Smartly
- Increase calories gradually: After weight loss, your metabolism stabilizes at a lower level. Add 100-150 calories every two weeks via healthy protein and fat sources, and watch the weight.
- Split meals: 3 main meals + a protein snack is better than 2 large meals, because insulin fluctuations remain lower.
2. Continued use of Unimate and Balance-but with tweaks
| Product | When do you take it after reaching the goal? | Objective |
|---|---|---|
| Unimate | 3-4 times a week instead of daily | Staying focused and curbing emotional hunger on busy workdays |
| Balance | Before higher-carbohydrate meals (such as a family or takeout meal) | Reduce blood sugar spikes and prevent fat storage |
Tip: Keep a few Balance envelopes in your purse or car to be ready for unplanned meals.
3. Adopting “flexible fasting” instead of strict fasting
- 14/10 or 12/12 is sufficient for weight stabilization; it allows for greater social flexibility and maintains the benefits of insulin control.
- Apply the longer fast (16/8) once or twice a week as a “reset” session if you feel a slight increase.
4. Build muscle mass that protects your metabolism
- Resistance training 3 times per week (free weights, machines, or body weight).
- Increase the load gradually: A 5%-10% rule every week to maintain muscle stimulation.
- Consume 1.2 g protein/kg weight to support muscle growth (chicken, eggs, high-protein dairy).
5. Monitoring indicators other than the scale
- Waist circumference: Keeping it constant is more accurate than the number on the scale.
- Fat percentage by InBody, if available.
- Energy level and sleep: Any deterioration may indicate a nutritional imbalance or stress.
6. The “80/20” plan for nutritional balance
- 80% of your meals are whole foods: Vegetables, lean proteins, healthy fats, complex carbohydrates.
- 20% Consciously indulge in your favorite foods (candy bar, homemade pizza).
This way you won’t feel deprived, and you’ll maintain weight without big jumps in calories.
7. Stress Management and Sleep
- Do 5 minutes of breathing exercises or meditation in the morning – you can combine it with a Unimate cup.
- Aim for 7-8 hours of sleep;disturbed sleep raises the hormone cortisol and increases appetite.
- Set “digital timers” to turn off devices an hour before bedtime.
8. Contingency plan when you gain 2-3 kg
- Immediately return to the 8/16 five-day fast.
- Replace dinner with a protein and vegetable dish only.
- Increase your step count to 10k per day for a week.
- Use Balance before each main meal until the weight returns to the target range.
Conclusion
Stabilizing weight after the Feel Great program requires a combination of flexibility and smart discipline: Flexibility to enjoy life, and discipline in calorie control, supplement support, and physical activity. By following the steps above, you’ll stabilize the scale and maintain your new body shape and self-confidence for years to come.
