'I'm a ripped gym mum and here is how you can keep the weight off for good'

Weight loss is a challenge, but maintaining it is even more difficult. No one wants to backslide after putting in the effort to slim down. Fortunately, we've got an expert ready to guide us on how to keep the weight off.

Shannon Collins, 44, better known as The Gym Nurse to her legion of 150,000 Instagram followers, is famed for dishing out fitness tips online. She's candid about her own transformation and the dedication it took to get there.

She recently shared insights on how to sustain fat loss, suggesting adherence to several straightforward principles. Shannon advises to keep tracking your food intake, eat at your new maintenance level, focus on whole foods and protein-rich diets.

While you can enjoy larger portions, Shannon emphasises your diet shouldn't drastically change. Limiting takeaways and staying hydrated are also key, reports the Mirror.

Other essential advice from Shannon includes staying active with regular steps, engaging in weightlifting, and concentrating on strength exercises. By following these guidelines, she believes you'll fare well, though she reminds followers that minor weight fluctuations are normal due to increased consumption of food and water.

On Instagram, Shannon posted: "Where the real work starts. Fat loss is the easy part for most people. Maintaining it is another story.

"If you only know how to diet or be in a surplus you need to spend a lot more time perfecting and mastering maintenance. Stop the yo-yo cycle.

"It's not supposed to be (for majority of people) lose, gain, lose, repeat! So listen up if you don't know how to maintain your losses.

"It starts with taking this time just as serious as fat loss. Quit blowing it off. It's got to get tiring repeating this same cycle for years."

In addition to these critical tips, the health-conscious mum emphasised the importance of not getting "sloppy". To maintain the progress made, it's vital to stay in control and resist any lapse back into old habits.

Striving to maintain "extremes" is unrealistic, she advised. Maintaining a steady pace is key, along with adhering to a balanced diet and regular exercise.

The fitness enthusiast's post received considerable attention, garnering over 900 likes and inspiring her followers to join the discussion by sharing their own experiences and expressing gratitude for her helpful advice.

One follower expressed: "The hardest part for me is figuring out the amount of calories I need to maintain. Macro calculators put me at 1800cal but that sounds like so much, I haven't been over 1500-1600cals in so long."

"I'm so scared to bump up to 1800 and gain a bunch of weight that took so much effort to lose."

Another added: "Maintaining fat loss results sometimes takes more effort than fat loss itself. Because this is truly where all the habits are tested."

A third replied: "I feel like maintenance isn't THAT different than fat loss. There's still some structure and mindfulness. There are multiple inputs that still matter. We just get a little more food and less hunger which ROCKS."

Meanwhile, another reader chimed in: "Couldn't agree more! Sustainable fitness isn't just about shedding pounds - it's about mastering maintenance and making lasting lifestyle changes."

"Break free from the yo-yo cycle and commit to your long-term health and well-being."

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