So, you managed to lose some weight but now you're struggling with keeping the weight off? You’re not alone in this weight loss journey. The funny thing is the sure-fire way to gaining weight back after losing it is no different than what you did to lose the weight. However, this only applies to if you lost the weight in a sustainable way without crash diets or restrictive diets.
I often here people say the weight is creeping back up slowly and they don’t know what to do. But when I dig deeper, I (and they) discover that the reason they started adding back the fat they lost was because they immediately went back to their old ways of being once they got some quick wins and saw the number on the scale go down.
I have found myself in a similar situation.
I slowly (or quickly) move away from my ideal weight...this is when I have do a few lunge or squat jumps to get in my jeans.
Can you relate?
At this point in my life I would curse the scale when I saw the number go up, when I saw the bulge on my tummy reappear, feel so bad about it and end up soothing my disappointment in myself with more food…until “next Monday” or “beginning of next month” where I restart the old diet or try a new one.
Anything to whip this body into shape and get the figure I want!
I didn’t quite know what I was doing wrong. It wasn’t until I learned and applied the basic science of nutrition and weight loss that I experienced a shift.
Now, I have completely overhauled my lifestyle and redesigned it in a way that supports maintaining and not gaining weight.
This didn’t happen overnight though. I did a lot of personal research, got a few certifications along the way, and worked with some of the best coaches in the industry to learn what works, what doesn’t, and what is absolute nonsense.
So, learn from my mistakes. Don’t just keep doing what you’re doing. It’s clearly not working.
Here are five changes you can make to prevent the weight from coming back after you have lost it:
1. Sleep. Benefits of good, restful sleep. #Poorsleep leads to #hormonalimbalances. One of those imbalances is related to leptin and ghrelin. These hormones are responsible for controlling our appetite. When this is out of balance, we lose track. We get confused as to the size of our #appetite and you can guess it leads to #weightgain. When we don't sleep well, you notice that we lack energy or are in a lower mood. And when you're in a lower mood and an emotional eater, guess what you're going to do? You're going to gravitate to that thing that you know #comfortfood that you know eventually leads to weight gain.
2. Hydrate. Hydrate. Hydrate! #Benefitsofdrinkingwater. Good hydration promotes healthy digestion.
Did you know...
That your average human is walking around with about 10 to 15 pounds of poop. Oh Yes.
If you don't want to be one of those people carrying all that load around, definitely drink a lot of water. It pushes it out. If you don't believe me, drink a gallon of water for seven days and tell me what happens.
Water has so many benefits that are directly and indirectly tied to weight loss. Water keeps every system in the body functioning properly.
· Carrying nutrients and oxygen to your cells
· Flushing bacteria from your bladder
· Aiding digestion
· Preventing constipation
· Normalizing blood pressure
· Stabilizing the heartbeat
· Cushioning joints
· Protecting organs and tissues
· Regulating body temperature
· Maintaining electrolyte (sodium) balance
3. Remember hunger level and stomach size are not proportionate. Just because you're very hungry doesn't mean the size of your stomach has changed. It also doesn't mean that what your body, the amount of food your body needs has changed. So remember that when you're dishing that food the next time, you're very #HANGRY. As much as possible, avoid waiting till you are very hungry before eating. This reduces the chances of overeating.
4. Cherish expensive calories aka rich foods/cheat meals. #Expensivecalories are your "#cheatfoods or #richfoods e.g., cheesecake, chocolates, donuts, deep fried foods, cheese sandwich, etc. These cannot be the main actors on your plate if keeping the weight off is your goal. I will never give up chocolate, never! Neither should you give up your fave rich foods. The key takeaway here is to be mindful of when you have them. A good rule of thumb is to keep your treats to 20% of your total consumption weekly and leave the 80% to wholesome foods that nourish your body
5. Protect your surroundings. Avoidance is easier than resistance. Try not to have these cheat meals in your immediate surroundings on a daily basis because avoidance is easier than resistance all day long. As #TonyRobbins says, "what you resist persists".
Now if you want to learn more on what you should be doing, I actually offer free discovery sessions to people who meet certain qualifications. I’m not talking about 15 minutes where all I do is sell you.
I’m talking about 45 minutes where I get to know you, your weight gain/loss history, and your goals and map out an exact plan for you on how to lose weight and keep it off for good. So, if that interests you and you’re looking to get specific direction on what you should be doing on a day to day basis to lose weight and keep it off, you can apply here to see if you qualify.
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