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Fitness coach Ellie Hoad, who runs Ellena Fit Coaching with 404.6K Instagram followers, has maintained 60kg for five months post-diet. With degrees in Osteopathy and Biology, this Level 3 trainer proves her motto “Good food, no restrictions” works, helping women achieve fitness goals through balance, consistency, and self-love.
Dessert & Discipline: Master the 80/20 Weight Win!
The secret sauce to maintaining your weight? Balance. You don’t have to be perfect—just consistent. Here’s how I make it work:
- 80% whole foods: Think nutrient-dense meals that fuel your body.
- 20% treats: Because life’s too short to skip dessert.
And here’s the kicker: I don’t beat myself up if I have an off day (or even a week). One bad day doesn’t mean you’re back to square one. Just dust yourself off and get back on track.
Sweat Therapy: Find Your Joy, Fuel Your Fitness!
Working out shouldn’t feel like a chore. I’ve stuck to my fitness routine because I genuinely enjoy it. Here’s what my routine looks like:
- Daily steps logged: Keeping active doesn’t always mean hitting the gym.
- Running: It’s my therapy.
- Weight training: 3-5 times a week to stay strong.
When I was dieting, I did:
- 3 workouts + 2 runs (5-8k each)
Now, training for a half marathon, I’ve upped my game:
- 3 workouts + 3 runs (5k-15k each)
The key? Do what you love, and never feel like you’re forcing yourself.
Same Meal Structure, Less Stress
I’ve kept my meal structure consistent, but I’ve stopped obsessively tracking every calorie. Here’s what a typical day looks like:
- Breakfast: Protein French bagel
- Snack: Clear whey shake
- Lunch: Satay chicken
- Dinner: Pesto pasta
- Dessert: Chocolate-covered dates (because yum!)
My non-negotiables:
- Protein with every meal (25-35g)
- High-protein snacks to keep me full
- Fruits and veggies for nutrients
- 2-3 liters of water daily
I’ve gone from tracking 7 days a week to just 1-2 days. Now, I only track occasionally, and it’s liberating!
Metabolism Makeover: The Secret to Post-Diet Success!
After my diet, I didn’t just jump back to my old eating habits. I did a reverse diet to ease my body into maintenance mode. Here’s how it worked:
- End of diet: 60.9 kg
- 4 weeks post-diet: 62 kg
I increased my calories by 50-100 per week over three weeks. This slow adjustment helped my body adapt without gaining unnecessary weight.
Lifestyle Lockdown: Forever Fit, Not Just For Now!
Maintenance isn’t about perfection—it’s about progress. You don’t need to be as strict as you were during your diet, but staying consistent with your workouts and food choices is key.
- Stick to a routine 80% of the time.
- Enjoy social events guilt-free for the other 20%.
Remember, it’s not about being “on” or “off” a diet. It’s about creating a lifestyle you can sustain forever.
Final Thoughts
Maintaining your weight doesn’t have to be a struggle. By following the 80/20 rule, staying active, keeping a balanced meal structure, and easing into maintenance with a reverse diet, you can enjoy life while staying on track.
