How many times have we congratulated someone on losing a lot of weight?We’re intrigued by this monumental feat. We tend to ask tons of questions. How did you do it? How long did it take you? Was it difficult? What made this time different?

The two of you go your separate ways and a few months pass by. You happen to bump into each other at a coffee shop to be astounded that this person has gained the weight back. You stand there in disbelief.


Here are some tips from the experts to ensure you keep the weight off.

1. SCHEDULE YOUR WORKOUTS Roger E Adams (PT, Dr of nutrition) explains, the problem can be a lack of “scheduling”. It becomes “finding time” rather than “making time” to work out. If you lean more to “finding time”, then this means that being active ranks low in your priorities. Make sure that you schedule your workouts through the week.

2. MONITOR YOUR WEIGHT Once you reach your ultimate goal of losing that excess weight, don’t get carried away and throw out your scale. You’ll need it to monitor your weight weekly to ensure you’re not gaining weight back. According to Dietician Christine M. Palumbo, regular weekly monitoring will give you the incentive to stay on track.

3. MEAL PREP. Kristen Wilk (MS, RDN) claims: “Having a healthy dinner waiting for you in your fridge makes it far easier to pass on the hot chips at happy hour. Knowing you spent time prepping nutrient-packed meals makes grabbing takeaway far less enticing.” Ensuring you have all your meals planned ahead will make you less likely to make bad food decisions.

4. ADEQUATE SLEEP Sleep is equally as important as healthy eating and exercise. The National Sleep Foundation explains how lack of sleep increases appetite. Apparently the body regulates 2 neurotransmitters (ghrelin & leptin) through sleep. Once these are not operating normally, you will feel less full and your appetite will increase!


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