If you've ever lost weight, you know how hard it is to keep it off.
Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)
Secret #1: Keep on Moving
If you're serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.
Just make sure that once you do exercise, that you avoid these workout mistakes.
Secret #2: Be a Healthy Eater
Sorry, you can't go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:
Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.
If you can't get yourself off the couch, try these mindset tips.
Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss much easier.
Secret #5: Track Yourself (But Don't Obsess)
In my experience as a nutrition coach and personal trainer, I know that your biggest fear is probably gaining back every solitary lost pound, but don't be afraid of your scale. Just use it in moderation. In fact, using the scale is one of the worse ways to ascertain your overall progress. Rather, believe in what you see in the mirror, believe in the differences you feel in how your clothes fit and believe in the new found energy you have. There's a time and place for tracking your weight, but it's not every single day. Weigh yourself once each week to monitor any gains, preferably on the same day (I would suggest Wednesdays). If the numbers begin to climb then reduce calories and increase your exercise.
Secret #6: Eat for the Right Reasons
Emotional eating is one of the top reasons that people are overweight. It's very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you're going to have to eliminate emotional eating.
Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don't let small slip-ups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.
And if you still need the motivation to keep the weight off, try these four steps.
Don't be one of the many who skip these seven secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.
Remember, there is no perfect time to get started. Take action action today. Now is your time to get into the best shape of your life.
Call or email me now to help you achieve any fitness or weight loss goal.
P.S. Don't forget to download your complimentary infographic: "How to Stay in Shape When You're Busy". Do so right here!
Coach George here!