5 Post Weight-loss Rules to Keep You Lean and Trim for Life

You can do many things to ensure the hard work pays off.

Weight gain is something we need to keep an eye on.

It doesn’t take many hearty meals, snacks and nights out on the bender to set some bad habits.

The results may not show themselves instantaneously — but instead, sneak up behind you.

On top of that, we may experience moments of stress resulting in making inappropriate food and exercise choices.

When your body and mind are exhausted — weight loss goals seem to be the last thing you think about.

Weeks and months might pass, and suddenly, you’re back to where you started.

I have formulated some guidelines to follow as a timely reminder — weight loss maintenance is a lifestyle that requires constant close attention.

The moment I took my eye off my weight loss and maintenance goal, I again started down the wrong path.

I want to prevent that from happening to you.

Five post-weight-loss rules to keep you lean and trim for life

One: Make time for exercise — especially weight training

It’s essential to do the necessary back end work to maintain your current weight.

You may be lucky enough to lose a few more pounds or take your body shape to a higher level.

I recommend weight training for conditioning your body and enhancing your metabolism.

Although it doesn’t burn as many calories as cardio, it leaves a long-lasting fat burning effect linked to muscle building and activating the necessary hormones to burn body fat.

There is no better long term strategy to hit these goals at the same time.

Cardio alone won’t provide effective body shaping results.

You don’t even have to train for hours on end. I suggest 3–4 times per week to build strength and stamina.

I love growing alongside my training, seeing my body shape change and my metabolism stabilising throughout my 30s and 40s.

Weight training is the best weight loss, anti-ageing and confidence-building strategy I’ve ever used.

I can’t wait to see the results as I move towards my 50s and beyond. I want to prove through my own experience that lifting weights can be the key to vital health and longevity throughout your life.

Two: Keep active

As well as weight training for conditioning, strength and overall fat burning, it would help if you still increased your general daily activities.

Finding the means to walk as much as possible, standing up or moving around.

Activity such as this is called ‘incidental exercise’ and is also a significant factor in weight loss and maintenance.

Incidental exercise may be low impact, but it also decreases your stress and anxiety levels.

You could walk during your lunch break or work and at home.

Skip the car or public transport and use your legs instead.

Get fitter, trimmer and healthier just by adding in some movement.

Every bit of activity counts, and sitting on your backside for long periods during the day, is counterproductive towards weight loss management.

Three: Eat well every single day

Protein is a super macronutrient because it keeps you fuller for longer and increases fat-burning potential.

Overall, you will eat fewer calories during the day.

Eating the best possible nutrition makes it easy to maintain weight and even lose some stubborn pounds!

Low-calorie protein such as chicken breast, turkey, fish and eggs regularly, swapping them for the higher fat alternatives like beef and lamb sparingly.

Use the power of omega-three by consuming salmon regularly.

Fats are crucial for fat burning by triggering the necessary hormones. Plus, Omega three is great for your skin.

Four: Monitor your body fat, not just your weight

Try not to be miss led by the number on the scales.

If you exercise regularly, you may have put on weight due to increased muscle mass.

Hormonal fluctuations and water retention tend to show up as added weight gain.

It is not always necessarily from the food you eat.

I always recommend having a body scan — not using the scales as your primary focus.

Body scans show muscle increase, hydration, fat gain or loss and weight.

It’s far easier to put it all into context when you have such in-depth information at your fingertips.

Find a DEXA or body scan facility in your area, and monitor your progress every one to two months during weight loss.

Then perhaps taper off towards every 3 or 4 months. Then, if you feel that things are shifting, use the scan to keep you accountable, helping you make those necessary changes to get back on track.

These scans helped me throughout my weight loss progression.

Five: Stick to your eating plan and cook from home regularly

The best way to monitor your food is to cook and prepare everything yourself.

Allow for indulgences once a week, but stay committed to eating what you cook more often.

Keeping tabs on what you eat is a compelling weight management goal, saving you money in the long run and keeping you healthier.

Do you know what additives are placed in their foods or the quality of ingredients?

This is the question I ask myself whenever I think about eating out.

But, of course, I always pick the regular, clean, and healthy spots, which I know don’t contain any nasties.

Usually, this is Japanese food or my local whole-food restaurant.

Food preparation doesn’t have to be too difficult.

Although it is boring, I tend to make the same food and alter it each season. It saves me a lot of time and effort.

Also, sticking to what is in season makes my meals nutrient-rich and filled with enough variety to beat boredom.

Key takeaways

Keeping your weight in check is straightforward by applying the simple steps outlined here.

I overcame my stress snacking habit by following these tips.

Pay close attention to what’s happening and your nutritional choices.

Stress can throw a spanner in the works.

I have found through my self-reflection that sometimes stress leaves a space of vulnerability that’s exposed to people — and I try to hide it by snacking.

Perhaps something similar plagues your own life too.

That space of vulnerability doesn’t require anything but awareness on your part.

Acknowledgement that it is happening in your life now, then take the necessary steps to soothe the situation’s uneasiness.

I’m on YouTube! Please help grow awareness of health, lifestyle and well-being holistically, and follow my YouTube channel here.

Note: This article initially appeared on Medium.