You just spent the last year trying to lose weight. You met your goal and you’re pleased with your physique. A welcome addition, you’re more energetic and confident. The great thing is, you succeeded! Congratulations on this accomplishment, it’s well deserved. Now before you jump the gun, it’s tempting to fall back into old habits. Yes, you can go out and celebrate. A whole cake and a nice juicy burger has been calling your name. What’s the harm?

 If you do happen to splurge on a favorite dessert or food, don’t beat yourself up. Especially, as these items were restricted during your dieting. The key is not to let the splurge go past a day. You don’t want old habits (before your diet) to come roaring back. So how do you mentally stay in the right frame of mind? Discipline! Discipline! And you guessed it, discipline! 

Don’t think that you have to just “maintain your weight.” When you think this way, it’s like an extra task you have to do. Adapt a mindset that treats everything that you do with motivation, passion and excitement. I now have a healthy lifestyle that I want to stick to forever. This lifestyle rocks, this is the new me. Believe me, this makes a world of difference.  

I adapted this mindset over 6 years ago after completing my weight loss journey. I am vigilant on keeping a healthy lifestyle forever. I want you to do the same. Here are some tips that will help you stay excited about your next chapter in life!

1.Set New Goals And Stick To Them 

Only you know yourself and what makes you happy. So assess yourself and ask specifically, what healthy lifestyle will you adapt. What are some goals that you want to set forever? To give you an idea, go over your weight loss journey. Identify the areas you worked at. To help you adopt a new lifestyle, here are some goals you can set.

Size and/or Weight 

Pick out what current size or weight you would like to stay at. 

Eating Habits

Pick out what eating habits you would like to have? Primarily, what eating style will help you keep your ideal size or weight. Assess your diet and pick out what worked for you. If you feel 3 meals per day strategy works, try to stick to the smaller portions. Have to remember, you’re much smaller and you need less food. You can also eat until you feel full. If this is part of your diet, try to stick to your maintenance calories. Essentially, the number of calories you should be eating to maintain your weight. 

Intermittent fasting, where you go without periods of eating, can also work wonders for your lifestyle. It gives your body a chance to digest your food. Essentially, your body is better at burning calories. When you eat more frequently, your blood sugar is raised. Which is something you want to keep down. You can also periodically do a liquid fast of your choice. Give your body a chance to get rid of waste and rejuvenate. Research and pick some out periodically to give your body a refresh. 

Exercise routines 

Pick out what exercise routines you would like to continue with. I would highly recommend trying different routines if you haven’t tried before. For instance, if you haven’t tried kickboxing or Yoga, try them. You never know what you’re missing. This will help to prevent boredom from coming in. Which is a big no! Fire up YouTube and search around for a number of instructional videos. If anything, please stick to the weights. You want to keep your muscles and your metabolism up. Plus tone and definition. All of this will help prevent the pounds sneaking back in. 

Sleeping Habits 

Make it a goal to stick to good sleeping patterns every day. Not only for your weight but for your overall lifestyle. School, work, social activities, they will all thank you. You will be more energetic, bright and alert. So, try to get in those 8+ hours of sleep. You want to keep your metabolism up. Your body also burns more calories when you have optimal rest. 

Water Intake

Keep to your water intake so you can boost your metabolism, energy and keep flushing those toxins out. Make it a goal to stick to 8+ glasses a day. More details are provided below under Fall Water In Love With Water. 

Vitamins/Supplements 

Also, don’t ditch taking vitamins and supplements. Want to keep your nutrients coming in. You probably have to make some adjustments. As you’re not in a dieting phase anymore. The type you take and the amount you take might be reduced. This is a choice that is up to you. Would recommend sticking to vitamins/supplements that help boost your metabolism. 

2. Think Of Your Diet As An Investment 

When you reflect on the time and money you invested in your diet, it puts you on pause. Think of gym membership or equipment you purchased, the scale, or the hours exercising. It’s all time that was well spent, you don’t want to do it all over again. You don’t want to be a yo-yo dieter. Where it’s harder to get the weight back off, especially getting older. Also, you don’t want to tax your body. Psychologically, you don’t want to mentally drain yourself. 

If you happen to put some of the weight back on, just be positive. Don’t be discouraged. You’re human. Just try again and adapt to a healthy lifestyle mindset. Journalize your experience and analyze what key things threw you off.  Take it as a learning experience. Motivate yourself. You made a simple mistake and can turn this bad boy around! Be determined to be better and stronger than before. 

Also, you should have an outline of your main motivations for weight loss.  Was it for health reasons, to feel more energetic, an event, or feel better in clothes. Only you know. If you haven’t done so, jot down your main motivations for losing weight. This can help you to keep on track. 

These factors hit close to home. I constantly thought about the time and energy that you have to invest. We only have so much time, especially when you work. Along with my personal motivations, these all kept me persistent the entire time. I want you to have the same mindset throughout your life. 

Only you know what makes you tick. Be determined to live a life that’s carefree and healthy. 

3.Look Back At Old Pictures 

If you have any old pictures hanging around, go over them. Psychologically, seeing yourself at your previous size will help you stay grounded. Just have it that you don’t want to go back. You work hard to take off the pounds. You don’t want it to be a waste. Especially the time and money you have invested. 

Through it all, don’t take your previous size as a negative. Take it as a positive. That you appreciate yourself at your previous size and came a long way. You still have your vibrant personality and great life ahead. Just don’t want all your hard work to get to your goal weight to go down the drain. So take it all as a positive. 

Just a disclaimer: When it comes to weight, it really doesn’t matter. I don’t judge anyone on their weight. There’s appreciation for all sizes. It’s more about health and well-being. Just find out what makes you happy. 

4. Stash Up On Veggies And Protein

Circling back to what eating habits you would like to adapt, keep to veggies. They were part of your diet so you’re pretty use to them. You want to keep them a part of your life moving forward. One thing about them, you don’t have to think of them as just “healthy” but foods that you enjoy. Remember, they are packed with essential nutrients your body needs to keep it functioning right. Plus, they will help with clear skin and energy! Become a creative genius with the seasonings so you don’t get bored. So grab your favorite seasonings or chop onions, cilantro, peppers, celery or garlic. You’re in flavor heaven. In a future article, I will highlight seasonings that should be in everyone’s pantry. Stay tuned.  

What’s the best about veggies, they’re packed with so many nutrients. All that you need to keep your body functioning. Also, they’re very filling. Cabbage, spinach, collard greens, string beans and broccoli are the absolute goats. You can mix them with anything and have an amazing meal. 

The ultimate goat is drumroll please…….lettuce! Why? Salad! Salads are one of the best meals you can have. Quick to put together and you can load in all the major food groups. It’s all about your fixings. Got some leftover noodles, throw them in. Mix nuts, raisins, Caesar croutons, spinach, chop chicken, and sharp cheese – absolute delight together.  A tip with the croutons. Throw them in a food mixer to ground them up. Then sprinkle them in your salad. This will help you to eat less of them, saving calories. 

A dash of ranch or Caesar along with your salad is just a must. Just be on guard with your salad dressings. This is where the calories can add up. So, the trick is to fill your salad with fixings that aren’t high calories. Fixings that you truly enjoy and that are flavorful. Add some seasonings, bacon bits, or tuna. This will help cut down on your usage of salad dressings. When you’re in the aisle, opt for light dressings or vinaigrettes. If you get the regular dressings, just don’t overuse them. You don’t want any unnecessary calories building. In a future article, I will highlight some top salad fixings that will have you shouting. Stay tuned.  

Keep your eyes on protein. Muscle growth and a faster metabolism best friend. Plus, it keeps you filled up rather quickly. Just like veggies, pairing with some seasonings and favorite sauces can be a hit. Can never get tired of chicken, steak, beef, turkey, beans,  tuna, or pork. There is so much to do with them so load up on them. I would say protein and veggies should take up 70% of your consumption. The trick is to keep the calories down and metabolism up. Carbohydrates often lead you to wanting to crave more. They turn to sugar the quickest and water retention. So for your carbs, stick to whole grains and brown rice as much as possible. If you get the regular carbohydrates, try to keep the portions small. Just mix and match. 

The goal is for you to fall in love with a healthy eating lifestyle. You can still eat but try to put a limit on them. Why? They can be quite addicting. Things we enjoy the most are high in calories. We can turn that around by enjoying many foods that are lower in calories. Believe it or not, many of them are just as good and better! You don’t ever want to go back. 

5.Stay Faithful To Exercise

As mentioned before, still make exercise a lifestyle habit. Fit it into your schedule. Keep it exciting  and interesting. Pick what works for you. You’re at a phase where you don’t have to be as rigorous when you were dieting. Try to set aside a half hour to 45 minutes, maybe 3-5 times  a week. It’s all up to you. Just keep to a schedule. You don’t want to stop. Exercise because you want to stay strong and healthy. Keep your metabolism and energy up. Also, it helps with your brain muscles, what more can you want! 

Try to get in the recommended 10,000 steps per day. Walking is fundamental so get in as much as possible. If it’s during commercial breaks or walking extra laps around the store, it all counts. Just find creative ways to incorporate walking. As long as you move, it counts. You want to do some form of movement to keep the metabolism up and calories burning. For example, while lying in bed, can do some leg raises or at the kitchen counter, some squats. If you don’t have access weights, grab something heavy and lift. If you have any canned goods or gallon jugs, make use of them. 

If you have a desk job, during your break try some chair exercises. Take a walk outside. Can even do some arm circles, leg raises, toe taps, or wall push ups. 

Can’t stress enough strength training. You have to keep your muscles growing, especially as you get older. You don’t want a slower metabolism and to become fragile. You want to keep your muscles and your bone bass at top peak. So please, keep it part of your life. Plus, lift heavy. You don’t have to do it all the time. At least one day a week. You want to challenge your muscles. Just do what works for you.

Change your routines as well. Mix it up so you don’t get bored. Try to incorporate fun challenges. Maybe, you want to become more flexible or stronger. Maybe a goal to eventually do a backflip. Include some good music that will fire you up. The skies the limit! Just set in your mind to make exercise fun! 

6. Fall In Love With Water

Keep good old H2O running through your system. It will help to keep your metabolism up and body functioning. Most importantly, help to keep you full. Can also be an aid to eliminate any cravings. Can’t forget getting all those toxins out. Have to throw in – no additional calories. Let’s keep the calories down as much as possible. Keep water on your mind daily. Make it a favorite.

 Invest in a cool tumblr and bring it with you everywhere you go. It will help you stay accountable to get in 8+ glasses a day. To bring some life to your water, grab some zero calorie flavorings. Head to your nearest aisle and experiment with different flavors. Your taste buds will thank you. 

You can also add some zing from fruit. Squeeze some fresh lemons, oranges or grapefruits into your water. Amazing combo! Getting vitamins in is just a movement. Also, take a look at some supplements you can mix. It’s all about your particular taste.  Just look out for any hidden calories. 

Make water a lifetime habit if anything. It’s a silent hero with your weight. You will keep with your idea size. 

Can’t forget, clear and glowing skin! Great addition!

Some other beverages you can add are tea (green) and zero calorie diet soda. The best thing about diet soda is, you can’t tell the difference from regular soda. So save some calories and thank your waistline!

7. Still Be Aware Of Calories 

You still want to be aware and track calories. You don’t have to be stringent but be on alert. Adopt a positive attitude with them. By now, you know what food and beverages are loaded with them and not. Fill up on foods that aren’t filled with them. Opt for the low-calorie foods to prevent the pounds from coming back on. Just have it your mind that you will maintain a lifestyle that treats food as a necessity. No longer like a friend. 

If you were using a food scale and counting calories, still continue to do so. Find out your calorie maintenance and stick to it. You can Google some calorie calculators to find your calorie maintenance. 

 You can even eyeball your food to estimate your food portions. Grab some portion containers and portion out your foods. Especially if you’re on the go a lot, this can be a good choice to help you with your weight. Just be aware of your maintenance schedule. You should be good to go. 

8. Partner With Someone Who Can Help You Stay Accountable 

Get a “drill sergeant” that can help you keep to your new phase in life. Can be a friend, family, acquaintance, or a personal coach. Scout some coaches online that can help you out. It’s all up to you if you need one. Also, look around at some fitness or game apps. If you have a fitness tracker, see if there are any challenges you can be involved in. If you have a body weight scale, it can also help you stay accountable. Giving you an accurate depiction on your water, bone mass, muscle mass, and fat. Hopefully your scale accounts for your visceral fat. Which you want to avoid.

Take a look at the article below that goes into more detail about the body weight scale.

Remember, you want to do all it takes to keep good habits. Letting others know can help you along the way. You never know if your lifestyle might rub off on them. Maybe they’re looking to get off a few pounds or improve their health. You can be a major example to someone else. So, if you feel you need to have someone in your corner, do so. If you’re looking for some encouragement, I have no problem helping you along the way. Just contact me privately. 

Conclusion

So, I want to commend you on your weight loss journey. I hope it has been a wonderful experience. My mission is to help you with the next chapter in your life. That is to have a healthy lifestyle. The tips presented will help guide you along the way. I have been applying these principles for over 6 years and haven’t looked back. The weight has stayed off and I am determined to keep on the same course. I also know I am human. I don’t know what may happen in life that can throw me off course. I have planned for this and know to come right back to these principles. Stick to them no matter what. So continue the good fight. Wish you the best in all your endeavors. 

Check out these cool sites for tips and your fitness needs.

Muscle Max Out https://musclemaxout.com/

Muscle Mind Motivation How To Start Working Out – Muscle Mind Motivation

Let me know in the comments below your thoughts? How has your weight loss journey been? Any tips you would like to share?