Formulated Fitness header image

Formulated Fitness

≡ Menu

You've Been Lied To This Entire Time...

13CommonWeightLossMythsDiscover The 13 Simple TRUTH’s You’ve Been Searching For About Weight Loss…

As soon as you enter your information on the RIGHT ==>

You’ll be sent your very own free copy of ’13 Common Weight Loss Myths’ ($27 value) which reveals why you’ve been lied to this entire time…

PLUS you’ll get FREE blog updates delivered straight to your email inbox!

Here are just 3 myths which will be revealed:

  • The single most important ‘trick’ to reducing your cravings and lose weight faster than ever..
  • The #1 UNHEALTHY food you MUST eat when dieting (or else..)
  • Are you drinking this ‘Healthy’ Drink? STOP! It’s ruining your weight loss attempts because..

Ask Dana – Weight Loss Without Shakes, Special Meals, Etc.

FF Healthy

I’m actually pretty excited about this particular Ask Dana post.

The reason is because it’s a question I have an excellent answer for. It also happens to be in two parts, so I’ll address each issue first and then discuss how they’ll work together for the most effective results.

The truth is that well-being is all-encompassing, so it takes the combination of nutrition and fitness into account – which I’m sure you already know by now.

But we’ll discuss it in more detail today.

So without further ado, let’s get to this month’s question.

Ask Dana – Weight Loss Without Shakes, Special Meals, Etc.

Question – 

“Is there a possible way to lose weight without shakes, special meals etc..?

I have been wanting to lose weight for ages and I am a teenager who would like to lose about 15 kgs around my legs, chest, belly and butt area! Would you have any suggestions/workout ideas etc…?

I like your previous advice a lot.

Thanks for your help!”

Answer –

First of all, great question! While I happen to enjoy smoothies, and I do eat healthy snack bars occasionally, the truth is that it’s ideal to develop healthy eating habits as early as possible. While it’s never too late to make a change, the fact that you’re 15 places you in an excellent position to start implementing these new habits and evolve into them as time goes on, hopefully for a lifetime.

In regard to shakes, quick meals or any other “convenience” foods for weight loss, while I do find that they have their time and place, I prefer eating whole foods as often as possible. This way, you learn how to use food properly and gain the benefits that different food groups have to offer for a well-rounded sense of nutrition.

If I were you, I would seek to discover what fruits and vegetables I enjoy the most and look to add them into my meals. An example of this would be that if you were craving a pasta dish, you would bulk the dish up with steamed or sauteed veggies.

To use food properly, you want to keep your blood sugar stable to avoid hypoglycemia. I would recommend eating approximately every three hours or so to make sure your glucose levels don’t get too low. Without giving you a specific diet plan (which are available at places like Sparkpeople.com), I can offer some soft suggestions.

Breakfast – Plain, organic oatmeal with walnuts (check serving size info and follow) and berries.

Snack – Organic greek yogurt and fruit

Lunch – Mixed baby greens with veggies of your choice, quinoa salad or lean humanely raised/grass fed animal protein and balsamic vinegarete dressing

Snack – Veggies and hummus

Dinner – Cage-free locally produced eggs prepared however you prefer mixed with lightly steamed veggies

You want to get a nice, balanced amount of different foods and experiment with a variety of recipes.

Keep an open mind and try new things. Shop locally and make sure that whatever you’re purchasing comes from a company that promotes labeling of foods (non-gmo project, etc) and consider attending (or hosting) a healthy pot luck. This will make the entire experience fun and creative.

You can also consider growing your own food – as there are several benefits to doing this.

In regard to physical fitness – I would recommend a wide range of different activities.

Strength training is great, but at 15, I would avoid intense weight lifting and high intensity plyometrics. The reason is because your bones are still developing and while these activities can offer benefits if used in balance, if they become the cornerstone of your workouts, they could, over time, cause injuries and damage to your growth plates.

Discover what you like to do naturally and stick with it. This is what promotes longevity and consistency. Involve your friends if any of them have an interest since having a workout partner offers several benefits.

There are some fantastic fitness programs you can do at home listed in this post as well.

And lastly, if you are new to exercise, follow the tips in this post and make sure you take exercise safety seriously to avoid unnecessary injury.

Putting it All Together

If you develop a balanced program that focuses on overall well-being, you will not only lose the weight, but you’ll most likely keep it off.

Weight loss in and of itself is a nice goal to have, but the idea is to establish habits – stemming from an empowered mindset – that will continue to produce a lean and healthy body naturally.

Always remember to have fun, be creative and practice a safe and structured exercise program.

I hope this answers your question. Thanks for sending it in.

Do you have any of you have a question you want to ask?

Image credit goes to Huffingtonpost.com

3 Health and Fitness Professionals You Need to Know About

FF - IHP

We see them everywhere…

I’m referring to the stories, products and services of mainstream health and fitness celebrities.

They appear on television, in magazines and just about everywhere else.

And before I continue, let me just say that I’m not knocking any of them in any way.

That’s just not how I roll.

However, in light of this, I do feel it’s important to point out that there are some amazing people out there who offer a tremendous amount of value to the fitness industry that don’t receive the same amount of publicity as the aforementioned individuals do.

For this reason, I feel it’s my job to bring awareness to a few people I am confident you’ll benefit from knowing a little more about.

The following health and fitness professionals stand out to me because of their level of care, credibility and professionalism in the industry.

3 Health and Fitness Professionals You Need to Know About

1 – Juan Carlos Santana, MEd, CSCS

Juan Carlos Santana is the CEO and founder of The Institute of Human Performance (IHP) in Boca Raton, Florida. He is often referred to as “the country’s leading practitioner of functional fitness”.

JC has simply raised the bar in the fitness industry. Some of his (extensive) credentials include serving as Chairman of the National Strength & Conditioning Association (NSCA) Sport Specific Conference, the NSCA Florida State Director and as a member of the NSCA Conference Committee.

Now while most (if any) of you probably don’t reside in Fl and may not have an opportunity to visit JC and his staff over at IHP, you can still benefit from knowing who he is, what he has brought to the fitness industry and his educational materials – in addition to learning about some of his fitness equipment (one example being the JC Predator bands featured in this post).

Now I happen to know JC personally because as a graduate of Fitness Institute International, I was lucky enough to take his Functional Training Specialist Course since it was part of the school’s curriculum. Simply put, this was a hands on course that instructed fitness professionals about functional training methods to improve the everyday movements and mobility of the clients who worked with them.

Besides being a prolific speaker, author and coach, JC has developed extensive training programs for professional athletes, youths and seniors in addition to general populations and people in need of rehabilitation.

JC has a Youtube channel where he shares a wealth of information, including educational material for fitness professionals, exercise videos designed to target specific needs, and footage of some of the professional athletes who train at his facility.

He’s been featured in several well-known magazines including Men’s Health, Women’s Fitness, Muscle and Fitness, and more. In fact, IHP was recently featured in Self Magazine’s recent article titled “Best Of the Best: Top Gyms in the Nation”.

Whether you’re a fitness professional, exercise enthusiast or someone who simply wants to learn more about the immense benefits of functional training from the man who is considered one of the top “go to” professionals in the industry, visit ihpfitness.com and check out the Facebook page.

And if you’ve ever thought about taking your passion for health and fitness and turning it into a career, I would recommend checking out the IHP University program. It’s a hands on educational experience where you’ll interact with and learn from some of the best in the field.

Here’s a quick teaser to give you some insight on what it’s all about.

2 – Rick Kaselj, MS

I have to be honest and admit that I don’t recall how I became familiar with Rick Kaselj’s work. None the less, I’m happy I did because I feel that what he has to share is valuable for anyone regardless of how long they have been exercising, or instructing.

Rick’s website is Exercisesforinjuries.com – and yep, the title is an accurate description of the type of material he has to share. He has a bachelor’s degree in kinesiology and following graduation, he focused on exercise and injuries.

Several years later, he decided to further his education and earn his master’s degree in science with a focus on rehabilitation and corrective exercise in an effort to address muscular imbalances in order to prevent and rehabilitate injuries.

While we all understand that health and fitness offers plenty of benefits, the truth is that injuries do happen.

And since I have written a book dedicated to the subject of helping to make those of you who do engage in an exercise program avoid unnecessary injuries during your workouts, Rick’s work not only harmonizes well with the preventative aspect of this, but also addresses the corrective measures to implement after an injury has already taken place.

Rick has a Youtube channel filled with exercise demonstrations as well as a free newsletter that goes out to his subscribers covering a wide variety of topics including exercises for injuries, general health and fitness information and workout ideas. You can also visit his Facebook page where he reads some of the comments left by those with specific questions about injuries and makes videos addressing them.

Pretty cool, right?

I recommend checking out his work by browsing through his videos and visiting his website. In fact, while you’re there, you can type in a specific issue you’re having in the search bar and you’ll discover a list of material from his website designed to target that particular problem.

Since I’m aware that many of you spend a good part of the day sitting, I’ll share a video where you’ll learn some simple stretches you can do while at work to help alleviate rounded shoulder syndrome.

3 – Jeffery Segal, BS, NSCA-CPT, CSCS*D, CPTS*D

Like JC, I am proud to say that I personally know Jeff.

He is a kind, well-educated and dedicated fitness professional with a rather inspiring story to share.

At 25, Jeff was diagnosed with multiple sclerosis (MS). Having been told he would spend the rest of his life in a wheelchair, he decided he had other ideas.

Jeff enrolled in Fitness Institute International, Inc. Personal Training School in Boca Raton, Fl, and earned his Certified Personal Training Specialist (CPTS) certification. After that, he went on to further his education in the fitness industry by becoming an NSCA Certified Strength and Conditioning Specialist (CSCS), as well as an NSCA-Certified Personal Trainer (NSCA-CPT) by the National Strength and Conditioning Association Certification Commission and eventually became the recipient of the Personal Trainer of the Year award from both the NSCA and Fitness Institute.

When he isn’t working with clients, Jeff spends his time traveling throughout the states giving motivational lectures to people living with MS.

He’s in great shape, and has inspired those living with this disease to seek well-being as a means to a happy and healthy life.

He serves as a living example to those who listen to his words and follow his guidance.

While Jeff doesn’t have a Youtube channel, he is featured in several videos through the MSFtaff channel. I went ahead and did a specific search for Jeff, and I’m sharing the results of that search here to make it easier for you to find his work.

I will, however, share a quick, but important tip from him in regard to how heat affects people with MS and why planning ahead is the right thing to do.

You can also visit Jeff’s website by visiting Balancedpersonaltraining.com. If you or anyone you know has MS, I encourage you to connect with him and follow his work.

Why I’m Sharing This Information with You

The reason I decided to write this post is because as far as I’m concerned, it’s my responsibility to bring awareness to certain people that I feel have contributed something valuable to the wellness industry.

There are many others out there that I know you would benefit from learning about, and because of this, I intend to do a follow up post with a few additional people who I may have left out this time.

A good fitness professional can offer many benefits – and I’m certain you’ll enjoy learning about the ones discussed here today.

So check out their websites, watch their videos and follow their work. You’ll be glad you did.

Do you know of any well-qualified and exceptional fitness professionals you’d like to tell me about for the follow up post?

Image credit courtesy of ihpfitness.com

Healthy-Living: Grow Your Own Food (with How-to Tips)

FF Start Your Own Garden

It’s no secret that one of the most important tools needed to establish well-being involves consuming clean and healthy foods.

With this being said, it’s also become apparent that obtaining such foods can prove to be a challenge for many of us for several reasons, including cost, availability and nutritional integrity.

I want you to know that I completely understand how frustrating this is.

I share your pain.

Like you, I have experienced feelings of anger during trips to the store, realizing that the word “organic” seems to warrant spending amounts of money that I didn’t have, simply because I wanted to feed my body with foods that didn’t contain poisons found in pesticides, nor did I want genetically modified produce that to this day, still haven’t been proven absolutely safe for consumption.

So what does one do to help solve this issue?

I say grow your own food.

Unsure of how to do this?

No worries.

Neither was I.

However, I’ve found a few ideas that have so far, worked beautifully for me… and I’m more than happy to share them with you here.

So regardless of the amount of space you have, your budget or schedule, you can start to grow some of your own food, even if you’re starting small.

But before I get into the “how-to” of it all, let’s discuss the “why”. This will act as your inspiration and motivation to grab a container and some soil as you begin to take charge of your well-being.

Why Grow Your Own Food?

As discussed earlier, it’s obvious that it can be a challenge to obtain healthy foods (including produce) at a reasonable price.

Everyone knows that fresh fruits and vegetables are an important factor when it comes to healthy-living; but if these food items are compromised in any way, or are too expensive and/or unavailable, it can create a set of restrictions that are not only unfair, but disheartening.

Now it’s also a good idea to recognize that there is always the practice of buying your produce (and other items) from your local farmer’s market, and I highly encourage you to do this.

I do, and not only do I save a TON of money on fresh produce, but I know where my food comes from (which is so important), and I love the fact that it hasn’t traveled a long distance from the farm to my plate – offering a far better level of nutrition than if the food had been transported from another state, or another country for that matter.

In fact, I was so happy with the strawberries I recently purchased from my local farmer’s market that I just had to make a video about it.

But, truth be told…growing your own food is empowering, and it’s also fun!

In the long run, it will serve to be inexpensive as well as convenient.

The money you’ll eventually save on produce will make you happy – and you’ll feel a level of independence by taking charge of your wallet, your nutrition, and your overall well-being.

You’ll also feel a sense of pride when you add them to your recipes – experiencing a level of creativity as you investigate how to use the fresh herbs and veggies you have brought into the world using your own bare hands while you conjure up ways to make an epic healthy pizza.

Growing your own food is also a way to get your kids excited about nutrition – as children love to reap the rewards of their work. They’ll learn about some of the skills necessary to survive in the world should a food shortage ever take effect – and it’s something they’ll thank you for later.

So now that we’ve discussed the “why”, let’s get to the “how”.

How to Grow Your Own Food

I’m happy to report that regardless of where you’re starting from, you too can begin to grow your own food as soon as you’re ready.

I’ll also let you know that I’ve done this as well, starting with limited space, knowledge, experience and budget.

All it took for me to get started was the desire to do so, along with an understanding that…

…when you do the best you can with what you have to work with, life may just give you more.

So off I went to the local hardware store to purchase a couple of packets of organic seeds and a bag organic soil.

Then it was time to get started.

Using the bottom half of some water jugs, I packed the soil, planted my seeds by following the instructions on the seed packets and viola – several months later, I was able to harvest my very first pepper off of one of those plants…

…and I’ll tell you – it was perfect!

In addition to that, I am now also enjoying the taste of the spinach leaves, basil and Italian parsley that (my husband and) I have grown since then…and as far as I’m concerned, I’ve only just gotten started.

I had made the decision to do the best I could with whatever I had to work with.

And then interestingly enough, shortly thereafter, the opportunity to move into a space with more room to garden became available.

This is how it works.

So How Do YOU Get Started?

Here’s what I recommend:

  1. Take inventory of your budget, climate, amount of space and level of ease you need to start with. Typically, the easiest things to begin with are leafy greens and most herbs. If space is an issue, consider starting an herb garden first and move onto some of the more challenging items later on when you’ve developed knowledge and experience.
  2. Do some research into the type of gardening that would be most appropriate for you. If you have a nice sized yard, you may decide to do some in-ground or raised bed planting. If you’re living in an apartment or a condo, you can most likely get away with some container gardening that will either sit on your kitchen window or work well on your balcony. There are some creative ideas out there in regard to vertical gardening in small spaces, and I think you’ll have fun just checking them out for yourself.
  3. Do some research and watch inspiring documentaries. A few recommendations I have are the Back to Eden film, Pinterest and Youtube videos. I happen to LOVE CaliKim29 Home & Garden DIY’s Youtube channel because she shares simple, but useful gardening tips in an entertaining and patient way. In fact, she just recently began a series of videos to follow along with for those who want to start growing food from seed – so if you’d like to jump on board, you can check out her First Garden Series for some insight and instruction. Another excellent resource are The Food Growing People. They hosted a free online series last year featuring interviews with several food growing experts, offering tips and motivation to the listeners.
  4. Find your materials. You’ll want to keep your seeds, soil and fertilizer as clean as possible. I recommend using organic products – and the good news is that this doesn’t necessarily mean expensive. A bag of organic potting soil can cost anywhere from $5-$9 and up while packets of seeds can run a couple of dollars or slightly more with shipping. I have purchased seeds from The Seed Guy and soil and fertilizer from Kmart. Migardener.com also has some great deals on seeds. If you have a nursery around you that produces its own soil, you can always check with them to see what they have to offer and for how much. When it comes acquiring containers, anything will do. As I mentioned, I started with gallon jugs from the grocery store, but when it came time to transplant due to increase in growth, I found some cheap containers at one of the local department stores – and then hit the jackpot when I contacted my local landfill and found out that I could take (for free) whatever was available.
  5. Get started. You have your inspiration, your strategy, your education/instruction and your materials. The rest is up to you.

There’s No Time Like the Present

By making the decision to start growing your own food, you are taking charge of your well-being. This will benefit you in so many ways, it’s worth it to at least give it a try.

Don’t you think?

So give it some thought, visit the links I shared above and give it a shot. I think you’ll enjoy the process, and the rewards.

I know I am.

Do you grow your own food? If not, have you given it any thought?

4 Simple Tips to Stay Healthy at Social Events

FF Events

We all go to them…

You know what I’m talking about.

Well, on second thought, maybe not.

But in any case, what I’m referring to are social events. You know – those situations that involve groups of people getting together to either collaborate on something or celebrate an occasion of some sort.

We aspire to look our best, try to fit in somewhere and hope with all of our might that whatever it is we’re about to engage in over the next several hours will end up being a good time had by all –

– or at the very least, won’t be totally boring…or awkward.

Look, I’ll be the first one to admit that while I enjoy spending time with others and like to participate in a joyful experience, or a group project of sorts, I am an introvert by nature and I don’t see this changing any time soon.

And this is ok, because I’m perfectly fine being exactly the way I am.

However, in the past, I would find that my uneasiness in being surrounded by large groups of people would result in my spending time alone at many of these events – and considering that this post is being written for a health and fitness website, you can probably intuit where I am going with all of this.

But if not, no worries.

I’m about to connect the dots – right about now.

The Role of Food in Social Events

It’s no secret that one of the biggest challenges in regard to attending social events has to do with food.

Unless you’re attending a healthy pot luck, the chances that you’ll be surrounded by a large array of fattening foods are pretty high.

And if you happen to be in a place in life where you’re concerned about watching your “diet”, or would prefer not to overindulge for any number of other reasons, then social events may prove to be a bit difficult.

The reason is because for the most part, the food served at many of these social events fall into the sinful category since they include items that are usually high in calories, sugar and other flavor enhancers…none of which are ideal for the health conscious individual.

We all gather around the snack table at the events we attend regardless of whether or not we’re introverts or extroverts…but if you happen to be the former, then the likelihood of sticking a little closer to this area might be greater since this environment usually serves as a place to hang out while observing everyone else doing their thing.

So regardless of which personality type you fall into…the question is – what’s the best way to maintain healthy habits when you’re at a social event?

Well, as it turns out, I have a few ideas – and I’ll share them with you now.

4 Simple Tips to Stay Healthy at Social Events

When it comes to maintaining healthy habits while attending social events, strategy is the key.

You’ll want to plan ahead of time, however, you don’t want to restrict yourself.

The idea is to do this in a way that will make you feel empowered – and the good news is that it can be accomplished by following a few simple tips.

Tip # 1 – Plan Ahead of Time

Knowing in advance that you have an event coming up, and that this will serve as an ideal time to indulge, can have its benefits.

Under these circumstances, you might decide to refrain from indulging in the days and weeks ahead of time while saving your treats for this particular occasion.

You might also get an extra workout in that week (or perhaps earlier that day) in an effort to burn the additional calories you’ll take in later on.

Tip # 2 – Keep Your Blood Sugar Stable

One of the best ways to prevent overindulging at a social event is to make sure you keep your blood sugar stable (which you really need to do on a regular basis anyway).

Keep your eating habits on schedule as usual and don’t use the thought process of “saving your calories for later” – as this will almost guarantee you’ll snarf down just about everything in sight by showing up in a hypoglycemic state.

Under these conditions, it’s tough to use good judgment.

Refrain from attending an event while you’re hungry. This way, you can enjoy your treats without overdoing it. You’ll also avoid the unpleasant digestive issues that usually accompany the overindulgence of unhealthy foods.

Tip # 3 – Stay Hydrated

Dehydration is often confused for hunger, so in light of this, it’s a wise idea to make sure you stay properly hydrated throughout the day.

Tip # 4 – Use Alcohol Wisely

Look, we all know it’s common to take advantage of an open bar at a social event.

So in an effort to make a deliberate decision to enjoy your cocktails without making a complete a$$ out of yourself and rendering yourself useless and bedridden the next day, it’s just a damn good idea to plan this out ahead of time.

Consider sticking to your specific choice of beverage throughout the event (ex – if you drink wine, stick with wine, etc) and alternate each alcoholic drink with a glass of water.

It’s no secret (if you have any experience drinking that is) that the effects of alcohol can easily creep up on you.

Drink slowly and allow your happy little buzz to develop in time.

This way you’ll be able to control your state of being and enjoy it without the nasty after effects that cause many to hide in embarrassment over being reminded of their unflattering behavior the next day by others who may not have such a fond recollection of your antics.

Not to mention…if you happen to have your car with you, you’ll want to make sure you’re all sobered up again by the time you get behind the wheel.

However, if you ARE driving, it really is better to abstain altogether.

The best way to use alcohol during social events, or any other time, is to do this in a way that by the time your head hits the pillow that night – it’s as if you didn’t drink in the first place.

Using Common Sense and Establishing Balance

Social events can be a lot of fun.

You get to reconnect with loved ones and meet new people.

The ideal way to have a great time is to stay true to yourself and your well-being by using simple common sense and remembering that balance is always the key to success regardless of whether you’re attending a gathering of any kind, or simply being alive.

By following the tips discussed here, you’ll get to have fun and enjoy life’s little treats without relinquishing your dignity.

How do you maintain healthy habits at social events?

Image credit goes to Food.com

How Do I Maintain My Weight Loss?

Diet. Fitness woman fit girl with measure tape measuring her waist

The reason I chose this topic is because it answers a rather popular question.

While there is quite an abundance of information out there geared toward weight loss in and of itself, there doesn’t seem to be as much discussing the act of maintaining it once this goal has been reached.

So today, I’m going to share a few tips with you about how to make sure the hard work you’ve put into changing your lifestyle stays with you.

I’m going to start by discussing the mental aspects weight management, followed by some quick and easy ‘do this, do that’ kind of tips.

The reason for this is because while I can offer you all of the ‘how tos’ that exist in the world, what REALLY matters is…

are you ready for this?…

Your overall mindset and state of being in regard to how you view yourself, life and the world in general.

Your weight issues are a direct result of a Cause – and that Cause is related to the aforementioned statement, whether you realize this or not.

I can give you tips, but unless you are in a mental state of being that allows you to not only absorb the info, but use the advice consistently, you won’t reap the benefits for long.

So on that note, let’s get to it shall we?

Tips to Maintaining Weight Loss

Tip #1 – Develop a Mentality That a Healthy Person Would Naturally Have

Have you noticed the individuals out there who just seem to naturally engage in the behaviors that slim, fit and healthy people exhibit? It’s as if there is no effort involved on their part. They prefer the healthy foods, and they seem to approach the idea of exercise with a sense of enthusiasm.

You might hear them order the jolly green salad from the take out menu because that’s what they really want, and they’ll tell you how they often discover some of their best ideas during a bike ride.

The best way to maintain weight loss is to be like those individuals (at least to the best of your ability).

This means that instead of being someone who chooses the jolly green salad because it’s the right thing to do – BECOME someone who naturally prefers things like a jolly green salad, or something similar.

See the difference?

To maintain weight loss, you have to no longer want to be the person who put the weight on to begin with. Instead, you would want to be someone who thinks the thoughts and engages in the behavior that healthy people do…because this is what your Truth is!

Now does this mean you may have to do some work on thy ‘self’?

Yep, it sure does.

If you continue to do the same things (which always stems from the mind), you will continue to get the same results. It’s called the Principle of Cause and Effect – and it’s immutable.

When your overall mentality is that of someone who really cares about themselves and wants to treat themselves with dignity and respect because this is what makes sense on the deepest level –

You will begin to automatically make choices that offer you the gift of well-being instead of doing things in an effort to “not screw up”.

Tip #2 – Find What You Loved About the Weight Loss Process and Keep it Up

Did you discover that life was easier when you had your meals planned out for the day/week while on your ‘diet’ as opposed to waiting until you were starving and mentally vulnerable before making a useless food choice?

Did you appreciate how AMAZING you felt after a workout?

And the final question – did you stop doing these things once you reached your weight loss goal?

And if so, why?

While it’s easy enough to revert back to old behavior as soon as you’ve gotten what you wanted (because your mentality hasn’t changed), the truth is that this is an ongoing process that lasts a lifetime.

See, you may not know this, but as we age, we naturally lose muscle tissue. This causes a steady and constant decrease in our metabolism – which results in easier weight gain with less effort.

Nice huh?

So because of this, it’s important to realize that weight management is really about keeping up with what you were doing to enable weight loss because stopping the beneficial behavior won’t keep you stable – and will eventually set you back.

Having this awareness can serve to help you realize why it’s a good idea to find what you love about the process in an effort to stick with it for a lifetime.

These two tips will work in your benefit because they will help you to internally become the version of yourself you want to continue to experience – which is the most effective and permanent way to go about getting what you want.

And since we’ve covered this, now we’ll go on to the ‘quick and easy’ tips.

8 Simple Rules For Maintaining Your Weight Loss

  1. Continue to use your weight loss tools as maintenance tools (such as nutrition/fitness trackers and journals).
  2. Make a realistic workout schedule based on activities you enjoy.
  3. Mentally revisit the way you felt when you were overweight every now and then as a reminder of why you worked so hard to change your body in the first place.
  4. Keep healthy foods around at all times and keep your blood sugar stable.
  5. Avoid having useless foods around as you will most likely eat them for one reason or another.
  6. Become proficient in how you deal with cravings.
  7. Keep your stress levels down.
  8. Physically surround yourself with healthy minded individuals and tools that inspire well-being.

If you do the inner-work discussed in the first part of this post, you’ll find that the quick tips will happen on their own without as much effort.

The key to maintaining weight loss is to become and remain someone who lives and breathes well-being.

Once this becomes your priority, things in your life will begin to revolve around this intention.

Have you lost weight just to regain it later on? If so, what was the reason?