Tag Archives: diet

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.)  If you’ve ever lost weight, you know how hard it is to keep it off.   You worked hard to get flat abs.

Ever wonder why some people are able to keep weight off, while others put it right back on?

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.   I have clients perform 3-2  minute rounds of jump rope, 5 minutes of intensive hill walking, trotting or running (incline of 3-12 depending on their medical and/or fitness level), 3-3 minute rounds of intensive mitt work-boxing, 3-3 minute rounds of heavy bag work, 3-1 to 3 minutes of ab work finished up with 10 minutes of boot camp type training (down ups aka birpies, mountain climber, push up variations, pull ups, jumping squats, medicine ball throws and jumps, sprints and suicides, ladder work).

On off days, I tell clients to walk or run 3-8 miles again depending on their fitness level.  Don’t let anyone tell you cardio doesn’t matter.

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:

1. Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.  Fill up with veggies , fruit and room temp. water.
2. Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control and make it ALL NATURAL.
3. Eat a balanced diet. Include a variety of fruits and vegetables, lean protein and one portion of whole grains.
4. Limit yourself to 1 cheat meal (at least make it void of chemicals and fast food options!)
5. If you plan on drinking alcohol..try to eat healthy before you do and again stay away from the sugary drinks.  Drink electrolyte water before and after your night of drinking.  Get up and sweat it off. Resume eating healthy.

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.  Go outside and start to enjoy the nice weather with spring and upcoming summer.

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 guaranteed.   Go to healthier supermarkets , whole foods and Trader Joe’s are my favorite.  I go for their brands (cheaper and just as good).  Frozen veggies are great and cheap.  Go organic for fruit and veggies always.  Find 5-6 of your favorite dressings to put on your meals to make bland foods great.  Example, I love to put Trader Joe’s Spicy Peanut Vinaigrette on all my steamed veggies, brown rice and lean proteins.  Even egg whites.  Skip protein bars and grab a piece of organic fruit and raw nuts…that’s keeping it Simple.

NEED Diet Variety??  GO here >>> Simple and Great Vegan and Raw Recipes.

Secret #5: Track Yourself

Your biggest fear is gaining back every solitary lost pound, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.   Train with someone and make each other accountable.

Secret #6: Eat for the Right Reason
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.  Food is a drug and will take over your body by changing your hormones.  Treat food like a drug relationship and know that it can take over your senses.  You control it..don’t let it control you.  i.e.  sugar!

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 slipups 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.

Don’t be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

NEED Diet Variety??  GO here >>> Simple and Great Vegan and Raw Recipes.