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4 Tips For Keeping The Weight Off AFTER You Lose It
By Mandy Webb, Co-Owner of KW Fitness

Did you know that 9 out of 10 people who lose weight will gain it all back in less than 3 years?!

Our society doesn’t have a weight loss problem; our society has a weight-maintenance problem. At KW Fitness, our mission is “To Deliver Health & Fitness Results That Last A Lifetime”. We don’t believe in quick fixes, fads and magic pills. We pride ourselves on helping people achieve lasting results by helping them develop great habits!

Here are 4 tips to help you keep the weight off once you lose it:

1. MODERATION

80% of weight loss (and weight maintenance) is based on what you put into your body. Moderation is key!! You’re a human being. You like certain foods and you have cravings sometimes, we get that! If you’re really craving a certain item, our tip is to choose a smaller portion size and eat it slowly! For example, if you’re really craving pizza, eat just 1 slice and eat it slowly, instead of woofing down 3 slices. Take smaller bites! Do you like to treat yourself with Starbucks every now and then? I’m not talking about black Americanos because you can drink those all day.. I’m talking about Pumpkin Spiced Lattes, Peppermint Mochas and their new Chestnut Praline Latte (not gonna lie, that sounds rad…). If you absolutely must splurge, get a “Tall” instead of a “Venti” (small instead of a large), and drink it slowly. You really learn to appreciate your splurges when you take your time!

2. TRADE OFF

Choose a better, lower calorie option that closely mimics the taste of a higher calorie food. For instance, try making a cauliflower crust for your pizza, instead of regular pizza crust. Try spaghetti squash instead of regular spaghetti. Grab romaine lettuce and wrap it around your turkey burger, instead of using a bun! Honestly, since I’ve eliminated bread and swapped romaine lettuce for the bun, I have thoroughly enjoyed the taste of the burger so much better! I feel like the bun absorbs all of the flavor.

I know, the alternative version may not taste the same, but remember: nothing tastes as good as being healthy feels!! Change happens when you’re willing to make trade-offs, and if you can lower your calorie intake to include more volume to meet your cravings, you’ll kill it! Get creative and keep an open mind!

3. ELIMINATE

Dan John said it perfectly in his book Mass Made Simple: “Eat like an adult. Stop eating fast food, stop eating kid’s cereal, knock it off with all the sweets and comfort foods whenever your favorite show is not on when you want it on, ease up on the snacking and— don’t act like you don’t know this— eat vegetables and fruits more. Really, how difficult is this? Stop with the whining. Stop with the excuses. Act like an adult and stop eating like a television commercial. Grow up.”

I know it may seem harsh, but really, when I hear “grown-ups” say things like “but I can’t live without (pizza, ice cream, cookies, etc), it’s just what I’m used to!”, to me it sounds like a little kid making an excuse about why they stole a cookie from the cookie jar before dinner. Getting the results you want and keeping the weight off is about making tough decisions to better yourself and help you live longer!

What are some foods/beverages that are holding you back from being the best version of yourself that you KNOW you can live without? For some of us, it’s coffee creamers. For others, it may be chips or Cheetos or ice cream. Either way, you’ll always thank yourself after you make the tougher decisions when it comes to food!

4. EXERCISE

Move your body daily! Whether it’s walking, pushing, pulling, twisting, turning, it doesn’t matter. Our bodies were designed to move! Get 3-4 days of resistance training in per week and walk everyday. I’ve never heard a client leave here after a workout and say “wow, that was a waste of time! I wish I didn’t exercise today…”. If you lose a good amount of weight but aren’t consistent with exercise, the chances of you gaining your weight back is highly likely. It’s about making a lifestyle change, not just a one time thing. Find a form of exercise that you enjoy and STICK WITH IT!

PLEASE do yourself a favor and don’t give in to fads, “cleanses”, pills and quick fixes, unless you want to lose a bunch of weight only to gain it back later.

For more information on making a lifestyle change that will last, click here!