Many of my training client have weight loss goals when they first come in to see me.  They work hard and lose the pounds.  Now the hard part starts.  Keeping those lost pounds off...

If you lose weight sensibly, which means gradually, as in 1 to 2 pounds a week while making a healthy lifestyle change, it is more likely you will be able to maintain the weight loss you have achieved.  It is extremely important to initially set up a good weight loss plan to insure not only successful weight loss, but also successful weight maintenance.  So, how do you do that?

Here are a few suggestions:

1. Set your weight loss goals at one to two pounds loss each week with exercise and calorie reduction.
   

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3. Reduce calories by reducing portion size, eliminating second helpings, reducing fat intake to 30% or less of total calorie intake.
   

1. Be prepared and have low calorie, low fat snacks on hand.  Keep these snacks where you are; office, home, car or in your backpack. 
   

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3. Keep in mind that healthy, low fat foods also contain calories.  There is a limit to how much of the healthy food you eat too!
   

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5. Choose high fiber, unprocessed, whole food whenever possible.
   

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7. Write it down!  A food journal will be your best ally in weight loss...and in weight maintenance.
   

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9. Think variety when choosing food to be sure you get your all your daily vitamins and minerals.
   

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11. MOVE “briskly” every day for a minimum of 30 minutes. 
    

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13. Check with your doc before you begin an exercise program if you have any health concerns or have been inactive.
    

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15. Watch out for weekends!  Too often I see clients who have a really great week with their weight loss undo all that hard work by “giving in” on the weekend and going for the pizza or the alcohol.  Make a pledge to yourself to stick with your plan 24/7 for at least 3 weeks.  By that time you will have made significant behavior changes.  It takes time to establish new behavior patterns.
    

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17. If you want it, go for it.  Lose it and keep it off!
    

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