How to Lose Weight and Keep it Off

Stop the Back and Forth Battle with Your Body

Losing weight is hard. Sometimes you want to give up because you’re eating healthy but the scale isn’t going down. Once you do succeed at losing weight, you end up gaining it right back. You go from eating healthy to going back to your old eating habits. It becomes this back and forth battle with your body.   Don’t give up. It is possible to have sustainable weight loss.

7 Steps to sustainable weight loss

1. Goals

Write down your goals. How many pounds do you want to lose? How many inches do you want to lose? What size clothes do you want to fit? What is your time frame? A healthy weight loss can be between ½ pound to two pounds a week. That would be between two to eight pounds a month. 

Have a 1 month goal, 3 month goal, 6 month goal and 12 month goal. Hang your goals on top of your bedroom mirror.

 Make new goals as you complete goals. Keep reaching higher and higher. You can make a goal to increase the days you workout from 3 days to 5 days a week. Maybe you want to be able to do 10 push-ups. Maybe you want to do the splits or a handstand or increase the time you exercise. Make your goals specific, attainable, have a time frame and continue to make goals as you reach them.

2. Motivation 

What is your motivation to lose weight? It takes discipline and determination to lose weight. So you need something to keep you motivated. You may have old pictures of yourself before you gained weight. You may have photos of a celebrity that you want to look like. Maybe you want to look good for summer or a vacation.

Once you lose weight, keep pictures up of yourself before and after. Remember the hard work it took to get here. Don’t make this hard work for nothing. A healthy lifestyle should be a lifetime commitment.

3. Journal daily

Journal everyday what you ate, what exercise you did that day, and what measurements you had that day. This way you can see what you are doing right or wrong for your weight loss. If your weight keeps going up then you can look back at what you were eating. Maybe you were over eating, eating too much processed foods, too much sodium or sugar. Everyone’s body and metabolism is different. Your daily needs are unique to you. You are the best person to critique yourself and improve yourself.

It’s common to lose the weight and then forget about everything you were doing to get there. Then all of a sudden one day you stand on the scale and your up 10 pounds. You want to prevent this from happening by continuing to monitor your health habits and measurements. Journaling will keep you aware of how your eating and if your starting to eat more junk food again. Sometimes we regress without consciously realizing what we’re doing. Stay aware by keeping a journal.

4. Weigh yourself daily

First thing in the morning, before you eat or drink anything, weigh yourself and write it down in your journal. It’s not to become obsessed with the scale because your weight will go up and down with water weight. Also, you can lose inches without the scale going down. Don’t get upset when the scale isn’t showing you what you want to see. It’s just one of the many ways to help guide you.

Don’t get too comfortable once reach your goal weight. This doesn’t mean you can just eat whatever you want now. It takes hard work to sustain your weight loss. Continue to monitor your weight so it doesn’t creep back up on you. If you see your weight start to increase, figure out what your doing wrong. Maybe you’ve been eating out more or eating later at night and this isn’t working for your body. Check out your food journal.

5. Measure tape

Buy measuring tape. Measure yourself today and weekly or monthly and journal it. You will see that sometimes the scale doesn’t go down much but the inches go down a lot. Sometimes the scale doesn’t move but your clothes are getting looser. The scale can be disappointing at times so it’s important to use the measuring tape to keep track of the changes in other ways.

6. Take pictures weekly

You will lose weight if you stay consistent with your diet. Sometimes the scale doesn’t show the improvement so take pictures of yourself in front of the mirror. Observe what you want to change. Notice the improvements in your body. Usually you’ll lose back fat before you lose stomach fat so take pictures from behind too. Take pictures in a sports bra and shorts. Wear clothes that you can really see your body in. Love your body now before the weight loss and promise to take care of your body so you can live a long and healthy life.

Your body will continue to change after you’ve reached your weight loss. Your body will become more toned. Your body shape will change. Your face shape will change. Keep taking pictures so you can observe these changes and let it keep you motivated.

7. Reward yourself 

Oftentimes, we reward ourselves by eating our favorite foods which are usually unhealthy. Or we reward ourselves by going out for drinks. Find healthy and positive ways to reward yourself. You can buy yourself a new gym outfit. Buy some new candles or go to Bath and Body Works to gift yourself. There are things that you can do to make yourself feel good without harming your body. 


a. Limit eating out

Restaurant foods tend to be higher in oils, sodium, and sugars. That’s why it tastes so good. ! you’re at home you can visually see what you are putting in your food. I’m not saying you can never eat out. It’s fun to go out to eat sometimes, for a date with your husband or a family outing. Just make it a special occasion thing. Don’t make it a regular thing. Prepare your own food so you know what you are putting in your body. When you do go to a restaurant, try and choose the healthier options. 


B. Limit Alcohol

Alcohol is high in empty calories and sugars. It’s also damaging to your liver and stomach. Drinking alcohol will affect your decision making. You will probably make bad food choices while drinking. You’re not going to exercise if you’re drinking alcohol. Take care of your body.

You can lose weight and become the person you want to be. You have an image in your mind of what you want to look like. You can achieve it. Have specific goals with a timeframe. Make sure you have something that will keep you motivated. You’ll especially need this on your bad days. Keep track of your weight loss with multiple tools: bathroom scale, tape measure, and pictures. Keep a journal with your eating habits and body measurements. This way you can understand what works and doesn’t work for your body. 
Reward your hard work. Buy yourself a gift or do something that makes you happy. Your body thanks you for creating a healthier you. 

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