To listen to the blog post 7 Habits Of Women Who Lose Weight And Keep It Off over reading it click the play button below.
Let’s talk about how to lose weight and keep it off. Before we get into it I want to tell you my story. Don’t worry I will make it quick. So a few years ago I found myself weighing over 200 pounds and this was more than when I was 9 months pregnant.
The reason why I tell you this is because I have never been an overweight person but I was also a person that ate whatever I wanted and did not really gain weight. Of course, all of that changed when I got older, my metabolism slowed down, and my 5’2 frame weighed over 200 pounds. When I finally stepped on the scale I was SHOCKED. But I took a protective measure to go on a doctor-prescribed diet (click my blog here to read more on that) and I lost 60 pounds and kept it off.
The things that I realized how to lose weight and keep it off is what I am about to tell you. And no it did not require me to jump through hoops and live am miserable life or to become an exercise freak to do it. So now I am going to tell you how to lose weight and keep it off. Also, be sure to check out my video below on what I learned about my weight loss journey, and don’t forget to subscribe to my channel by clicking here.
Know What Your Real Weight Is Supposed To Be
As a 5’2 person, I remember looking online and seeing that the average weight for me was between 100 to 125 lbs. As a result, I would literally try to reach this weight and when I got down to 125lbs it was hard to stay there. I would always gain the weight back.
All of this changed when I went to the weight loss center and they had a special scale that looked at your muscle, your fat, your bone density, and your water weight. And soon I found that me weighing 149 was within MY average weight range.
This is because I have a high muscle mass that weighs more than fat and my body type is different. And even when you look at the scale below you will see that my fat range is within normal range, muscle is high, it explains my water weight and my bone density.
My point is that you need to not just focus on WEIGHT but focus on what makes up your weight. For the days that I ate too much sodium and did not drank enough water my body retained water and literally I would be 3lbs heavier do that. What you need to understand is your numbers and your weight for your body type and strive for that. Trying to be too skinny when that is not your body composition will not allow you to lose weight and keep it off because your body was not made to be that small.
When I stopped my doctor’s diet, I decided to get a scale of my own that told me exactly what the doctor scale showed me. That way it helped me to determine the actual break down of my weight and if I was normal. Instead, I strive for this weight over just looking online and attempting to weigh something that is not natural to my body type. You can click here to get the scale. Also check out my video below for more on my weight lost journey.
Lose Weight And Keep It Off By Drinking Water
At this point in my life, I rarely drink anything other than water. And for the days I do not just want to drink regular water I drink sparked water. The reason being is because one can of soda is about 150 calories. If you drink two of those a day you have drunk enough liquid for a meal.
And as we know liquid is not going to keep you full. Often times when you drink juices, soda, or anything other than a zero-calorie drink we do not realize that we can be adding 300-500 calories to our daily content and it has to real nutritional value and therefore we gain weight.
Drinking water helps you NOT retain water leading to a lower weight overall, it does not add to your daily calorie intake, and you can take those calories and eat 300-500 more calories a day since you are not drinking them away.
Don’t Diet Make A Lifestyle Change
Before I lost my weight I would literally go on diets and lose the weight and then when I went off the diet I would gain all the weight back. Pointless right? But to lose weight and keep it off you must make a lifestyle change when it comes to your food.
BUT let me tell you, it is not hard, and it is not like you are going to starve yourself. Just follow this:
- Eat more protein: Eating more protein means that it will keep you fuller longer. And more protein helps you build muscle and more muscle helps you burn more fat. Simple.
- Eat way fewer carbs. Before I lost my weight, I used to be a huge fan of bread and pasta. Literally, when I cut these things down, I lost weight. This is not to say that you can never eat carbs but eat way less. And instead of white bread eat wheat bread and wheat pasta as they have a higher fiber count and will help move things through your digestion system if you know what I mean. Meaning that you will lose weight and keep it off.
- Cut the sugar. Instead, opt for sugar-free desserts and if you eat fruits, try to eat fruits with less natural sugar.
- Eat more veggies. This sounds like common sense, but I had to mention it anyway. Veggies have a very low-calorie count and you can eat way more that will keep you fuller longer that way you do not feel like you are starving yourself.
- Stay away from corn and beef. Corn will make you gain weight so try not to eat it as much. And although steak is good it is hard to digest and will make you gain weight. You do not have to cut these things out of your diet all the way but try to eat them sparingly.
Lose Weight & Keep It off Cut the Salt
This is where the scale can come in handy. I promise you, eat a salt heavy meal and step on the scale. Then cut the salt out of your diet for a week and then step on the scale you will probably be pounds lighter.
When I was on my doctor’s diet, I notice that when I simply used sea salt and way less of it I would literally be pounds lighter. Because salt makes you retain water, and if this is the case with the scale I suggested (once again click here) you will be able to see if your water retention is high. Meaning that this is not true weight you just have a lot of water weight.
And I know that none of us like none seasoned food. So instead consider Mrs. Dash (which is a seasoning that has no salt in it) see my suggestions here. And use sea salt over typical salt and use way less of it.
Drink Your Coffee or Tea Plain
This made a huge deal in regard to me losing weight and keeping it off. I used to go to Starbucks and get the mocha latte and literally the entire drink could be like 300-500 calories. An entire meal! And because it is a drink, we do not think of it as making us gain weight but it does.
So instead drink your coffee or tea plain if you can. If you cannot try using Splenda or some type of sugar that is “sugar-free” and a small amount of creamer or milk. Skip the extra stuff. Black coffee can count toward your water intake without the extras (as it is like 5 calories) and it helps my digestion system if you know what I mean. Also, a great way to keep the weight off.
You Don’t Have To Be An Exercise Freak But It is The Small Things
I wrote about how I lost 10 pounds in a week without any exercise and you can click here to read that blog. Because really, know that most of your weight loss comes from your diet. But this is not an excuse to NOT be active, but you do not have to become a gym rat to see the difference.
First, you can check out my blog on some simple at-home exercises you can do without any equipment by clicking here. Also, never underestimate walking. When I went to work instead of parking in the parking garage I would literally just park 2 to 3 blocks away so that I had to walk every day.
Another option is that during my hour lunch break I would just walk for 30 minutes to an hour every day and that is it. And low and behold just those simple exercises combined with the eating tips I gave you help me lose weight and keep it off.
This is one of the tips that will help you lose weight and keep it off. More muscle helps you burn fat. You do not have to become a bodybuilder to do this. Instead, like the tip above eat more protein. Having more protein will build your muscle that will help you burn more fat.
Also, doing some of the smaller exercises as I mentioned in this blog will help build your muscle mass. Also, if you choose to get the scale that I mention (click here to buy) then look at your bone density. This is a good indicator of how much exercise you are getting and if it is low then that is an indication to be more active and when you are more active your muscle will build which will naturally will help you burn more fat.
Now I hope that these tips really helped you learn how to lose weight and keep it off. I am not telling you this just to be telling you this, I am telling you this as someone who has done it and I have not had to disrupt my whole way of being to maintain my 60-pound weight lost. Now with that being said, now that I feel more comfortable with my body even my curvier body I love to dress and nice clothes to show off my new confidence. As I say in my video below, I do not feel it is vanity to take care of your body from the inside and out.