Maintaining weight loss isn't just about reaching your goal; it's about staying there. Today, I want to share some pillars for long-term weight management based on both scientific evidence and my own journey of keeping off over 100lbs for nearly two decades.
Introduction to My Weight Loss Journey
When I was 16 years old, I weighed over 330 pounds. Anyone can imagine what impact that had on my self-esteem as a teenager. But I realized one thing; while I alone was responsible for getting to that point with my health, I also had the power to get myself out of that troubling spot. Essentially it was my first realization of: nobody is coming to save you so save yourself. I had always looked up to my childhood idol Macho Man Randy Savage and thought 'I'd love to look like him one day' so I decided to take to the internet and that is where my journey truly began and what would eventually spark my interest in getting a degree in Exercise Science and becoming a certified personal trainer and nutrition coach. Over time I learned about the benefits of a high-protein flexible dieting, consistent resistance training, and the appropriate intensity of cardio. Using these tools I managed to lose significant weight and keep it off. Here are the pillars that have helpe
d me for nearly 20 years and can help you too.
Nutritional Approach: High-Protein Flexible Dieting
Macro/Calorie Counting: Counting macros and calories isn't just for weight loss; it’s essential for weight maintenance too. When in maintenance mode, your calorie intake will increase compared to dieting for fat loss, but always keeping protein high is crucial for muscle retention.
Flexible Dieting: Give yourself the freedom to enjoy the foods you love in moderation. The key is balance. If you're too strict with your diet, you’re more likely to give up.
Physical Exercise: Consistent Resistance Training
Lift 3-5 Times a Week: Consistency is ke
y. Aim to lift weights 3-5 times a week, even during maintenance periods. What
Scale Back When Needed: Life happens. It's okay to scale back your training sometimes but try to keep some level of consistency to maintain your progress.
Cardiovascular Health: Moderate-Intensity Cardio
150 Minutes for Heart Health: Even when in maintenance mode, aim for at least 150 minutes of moderate-intensity cardio per week to keep your heart healthy.
Enjoyable Cardio: Choose activities you enjoy. You're more likely to stick with your cardio regimen if you look forward to it.
Amplify or Scale Back: Finding Balance
The key to long-term success is adaptability. Knowing when to amplify or scale back on these pillars will allow you to adjust to life’s ups and downs without compromising your weight maintenance.
Some Tips for Adaptability
Listen to Your Body: If you’re feeling worn out, it might be time to scale back on your workouts for a bit.
Check-in Regularly: Use progress photos, weigh-ins, or fitness trackers to monitor your maintenance. Having a coach you trust can also help with this process by allowing someone else to read the map and guide you.
Don’t Neglect Mental Health: Stress and sleep quality can affect your weight. Keep an eye on your well-being as well as your physical health.
Conclusion
Long-term weight maintenance is a journey, not a destination. By sticking to these key pillars and adjusting them as your life changes, you can maintain your weight loss and lead a healthier, happier life.
Komentarze