How To Sustain Weight Loss


The most fundamental strategy of successful weight loss and weight maintenance is to burn more calories than you take in. All you need to do is to adjust your diet by cutting down on high fat and high calories containing food, and take simple exercise of thirty minutes or 10,000 steps daily.
But the major reason why you are finding it difficult to maintain your lose weight is because many diets are too restrictive with requirements that are difficult to keep up with. That is why I always tell my clients to check the list of the diet foods and exercises then chose the diets and exercises that really suit their lifestyle and they can keep up for life. With this they will never struggle to keep fit for the rest of their life.

Why You Regained Weight

1. Habit: Statistics shows that only about 20% of dieters who start off overweight end up successfully losing weight and keeping it off in the long term. The reason is that many people are not used to the diet and it is strange to their body, so after sometimes they gave up and go back to what their body is used to. I have said it times and again that weight loss is more of willpower rather than habits you can incorporate into your daily life.

2. Quick fix: Many people think of dieting as a quick fix, rather than a lifestyle to better their health, there is likelihood for you to give up and gain back the weight you lost if you see the weight loss program as a quick fix.

Time Tested Approach of Losing Weight And Staying There

Follow these time tested approach of losing weight and make it your daily habit and your weight loss result is sure:

1. Drink Water Regularly

Wake up and drink a glass of water (sometimes with lemon). This helps to stay hydrated and kickstart your metabolism. Also drinking 3-4 litres of water all day long help the metabolism thereby increasing the number of calories you burn throughout the day . It also help in promoting fullness throughout the day thereby making you eat less.





2. Be Mindful of Your Carb Intake


Carbs, especially those that are refined such as white bread, white pasta and processed fruit juices are agents for gaining weight. These foods have been stripped of their natural fiber. Diets that are low in fiber are associated with weight gain and obesity. Replace these food with low carbs like whole wheat, barley, wheat berries, quinoa, oats, brown rice.




3. Never Skip Breakfast


Eating breakfast is one of the most common behaviors reported by individuals who are successful at maintaining weight loss because this makes them full all day thereby consuming less food. Skipping breakfast leads to worse eating habits which automatically leads to weight gain. Eat protein-packed meal for breakfast to make you full thereby eating less throughout the day.


4. Eat Protein


Eating lots of protein especially in the morning will help you maintain your weight because protein induce satiety that is, it helps in getting full. It will automatically reduce the number of calories you consume per day, which is an important factor in weight maintenance. Also, protein helps in increasing metabolism which is needed to burn calories and fats in the body.



5. Exercise

Regular exercising for at least 30 minutes or taking a 10,000 steps daily per day plays an important role in weight maintenance. It helps to burn off some extra calories and increase your metabolism. You cannot maintain great weight without exercising. Make exercise your top priority. Walk for 30 minutes and visit the gym at weekend.
In addition to exercise, staying active throughout the day has proven to be very beneficial for maintaining weight. Make sure you maintain energy balance, which means you burn the same number of calories that you consume. And as a result, your weight is more likely to stay the same.


6. Eat Mindfully

Consuming snacks all day or not paying attention to how much you are eating can not help your weight maintenance program. Instead, eat from smaller meals this will help you to consume less, and always keep an eye on the food that you are consuming as a proper check will help you to know if you are over-eating or your consuming junk food. Breakfast, lunch and dinner along with 3 snacks (apples, carrots or cucumber) in mid of the major meals is a great package for the day.



7. Eat Vegetables and Fruits


Vegetables and fruits contain fiber that helps in digestion, and enhance our metabolism efficiency. You can eat a lot of these without adding a single weight. Vegetables like Broccoli, Kiwifruit, Peach,Grapes, Cauliflower, Spinach. Kale and fruits like Apple, Orange, Pear, Pineapple, Cherry, Grape are all good.




8. Avoid Eating Late Night


Eating late night is a sure way to pack on extra pounds in the body because at night you are less active. At this time, it is very difficult for the body when it is relaxed to do much work of digestion. When we are relaxed on the bed, the digestive system is bound to relax on some of its functions, meals taken at this late hour are often not digested thereby causing over weight. It is advisable to eat 2-3 hours before going to bed.





8. Avoid Sugar and Alcohol


Soda and alcohol comes with calories, which add to your weight. Avoiding soda is a great way to stay healthy and maintain fitness.






It is important to know that consistency is very crucial when it comes to keeping weight off. Maintaining weight loss is simple when you are consistent with your new healthy habit. You cannot maintain weight without maintaining a healthy habits, you need to forget your old unhealthy lifestyle.

I know it may seem to be overwhelming at first, there may even be some times that you take junks or avoid exercise. Don’t worry, there is bound to be some setbacks but the most important thing is that you regain yourself and go back to your goal. Sooner or later you will get used to your new healthy lifestyle and it will become effortless to maintain it thereby achieving your goal.


Ten Laws Of Weight Loss




Weight loss requires that you change your eating and exercise habits daily. But other choices you make each day, such as skipping breakfast, taking too much sugar and alcohol can also help to add weight. These ten laws of weight loss can move you towards your weight-loss goal if well applied.


1. Thou Shall Eat Whole Grain Carbs: Whole grains is the healthiest sources of carbohydrates—unprocessed or minimally processed whole grains are healthy for your body. Whole grains such as whole wheat bread, rye, barley and quinoa are better choices. Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods.  They contain carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart diseases.

2. Thou Shall Eat Proteins: Eating approximately one daily serving of beans, chickpeas, lentils,peas, fish, poultry and nuts can increase fullness and leads to better weight management and weight loss. If losing weight is your goal. Please pay attention to eating lots of protein .


3. Thou Shall Eat Healthy Fats: To lose weight, you must limit foods high in saturated fat. Food such as cake, biscuits, red meat, palm oil, Cookies, Fries, Crackers, cheese are saturated fat containing foods. They are unhealthy for your body. Unsaturated fats are healthy for your body, they come from mostly plants, They (Unsaturated fats) help to remove bad cholesterol from the blood stream and ease the flow of blood to the vital organs of our body. Examples of unsaturated fat are: Salmon, mackerel and sardines, flaxseeds, walnuts, canola oil, unhydrogenated soybean oil.


4. Thou Shall Eat Fiber-Filled Diet: Adopting fiber rich foods into your meals daily is a great way to lose weight weight and stay healthy because fiber rich foods  helps to aid digestion and maintain a healthy weight. Foods such as Beans,Shredded Wheat, Barley (cooked), Brown rice (cooked), Spinach, Broccoli, Brussels sprouts, Carrots all contain fiber and they help in keeping your digestive tract clean and healthy.


5. Thou Shall Eat Vegetables And Fruits: Let plant-based foods be the foundation of any diet. Studies strongly supports the benefits of plant-based nutrition approaches for weight loss, disease prevention, and overall health.


6.Thou Shall Eat Breakfast :Breakfast helps to jump start your metabolism. Make sure you add protein to your breakfast because it helps to get filled up throughout the day thereby eating less.


7. Thou Shall Drink 3-4 Litres of Water Daily : Water is best to quench your thirst. Skip the sugary drinks and take little or no alcohol. Limiting your alcohol drinking can be healthy choice, for a man 2 units are good for a day but for women 1 unit is enough for the day- for those who are addicted to drinking.


8. Thou Shall Exercise Daily: Exercise and other physical activities helps to burn fat and stay fit. Exercises help people to have the lean and  powerful body. It also help you to improve your muscle size and stay fit. To  lose weight faster , do one of the following, head to a track to jog, swim daily, or go for martial art training


9. Thou Shall Avoid Sugar: Make a decision to reduce the amount of sugar in your diet, and consider eliminating sugary drinks. This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.


10. Thou Shall Limit Alcohol: Alcohol intake is associated with having weight gain because it contains high amount of calories.  You may not be able to stop taking alcohol totally at once, but you can limit your intakes.Two units are good for men daily and one unit for women.


What Your BMI Says About You

BMI (Body Mass Index) is used as a tool to know if you are underweight, overweight, obese or a healthy weight for your height.

How Do You Calculate Your BMI

To calculate your BMI, you divide your weight (in kilograms) by the square of your height (in metres). For example, if you weigh 70 kg and you are 1.75 metres tall, your BMI is 70/(1.75 x 1.75), which is 22.9.

Use This Link To Check Your Body Mass Index

After calculating your BMI, you will fall into one of these these four categories:

1.Underweight: less than 18
2.Healthy weight: between 18 and 25
3.Overweight: between 25 and 30
4.Obese: 30 and above

A healthy BMI is between 18 and 25.

Excess weight increases how hard the heart has to work, it also raises blood pressure, blood cholesterol and triglyceride levels and lowers HDL (good) cholesterol levels. Excess weight can make a person more likely to develop diabetes.


The good news is that overweight and obesity can be change by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks that comes with it.


Engage In Exercise: Exercise helps to burn fat and extra weight. Start slowly and increase your level when your feet are stronger until you are at a point when you think you are at a high level of intensity.Exercises such as lifting of weight, jogging, walking for 30 minutes daily, dancing, cycling, swimming, skipping, playing soccer, walking upstairs and downstairs are all good for you to reduce belly fat.
Exercises that can assist in reducing your BMI to normal are:

· Walking

· Biking

· Jogging

· Swimming

· Fitness classes (Joining the gym)

· Cross-country skiing

· Mowing your lawn

· Going out dancing

· Playing with your kids

· Walk to work

· Push a lawn mower, rake leaves, or shovel snow

· Vacuum or sweep

· Walk the dog

· When you arrive at work, park at the end of the lot and walk

· Take the stairs instead of the elevator or escalator

· Go for hikes, riding bikes, or just going to the park as a family

Consume More Vegetables And Fruits: eats a diet that includes five servings of fruits and vegetables daily, low in refined carbohydrates and sugar (including sweetened beverages like soda), low in saturated fat, and high in whole grains.

Vegetables that are good are:

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Carrots
  • Onions
  • Celery


Fruits such as:

  • Apple
  • Orange
  • Pear
  • Banana
  • Pineapple
  • Cherry
  • Grape
  • Kiwi
  • fruit
  • Peach
  • grapes
  • blueberry
  • Strawberries
  • Blackberry
  • Watermelon
  • Mango
  • Coconut
  • Tangerine
  • Pawpaw are all good


Always Eat Breakfast: Breakfast will help boost your body metabolism throughout the day, and stop making you feel hungry all of the time. Studies show that not eating breakfast can make you hungry later, leading to too much eating at lunch and dinner. Taking too much dinner can lead to needing lots of time for digestion, which you may not give it before going to bed at night. To avoid indigestion at night, it is better you take small quantities of food for dinner before going to bed.

Cut Your Calories Intake: If you also cut back on the amount of food you eat by a few hundred calories a day, you can hasten the pace of your weight loss. Eat from small plates so as to consume less amount of food. Cut sugars, juice, carbonated drinks, junk foods and saturated fatty foods from your meals. Replace snacks with fruits and always take lots of vegetables as well.

Eat Lean Proteins: Eating protein in the morning helps to lower your craving for calories intake throughout the day because it makes you fuller and eat less throughout the day.

Sleep At Least 8 Hours at Night: Poor sleep is one of the strongest link to weight gain. When you do not get enough sleep, you tend to overeat in order to compensate for your lack of rest. So it is advisable to always sleep at least 8 hours at night.

Drink at Least 3 Liters of Water Daily: Take lots of water and fresh fruit juices instead of soda.You are doing your body and overall health a favor by choosing a more nutritious drink that is low in sugar content. Your body needs a lot of water to digest your food and to maintain a healthy diet. Drinking a minimum quantity of water at least 3 liters a day is a great way to stay healthy and flush excess fat.






Many individuals shed some weight towards the end of their diet, only for them to go back to their old ways of life and the lost weight gradually comes back. The primary reason this happens is on account that their weight-decreasing eating regimen was just temporary. To keep your weight off, it is essential that you engage in permanent change that will give you a lasting solution. Follow this steps are stick to the permanently and you will see a great change

Follow These Five Steps To Lose Weight Permanently

1.   Be Careful Of What You Drink: Many people use drinks full of calories to quench their thirst. Sugary drinks (such as cola, tea and coffee with milk and sugar, milk, and alcoholic drinks) all contain calories. Alcoholic drinks also contain a lot of calories. One of the easiest ways to cut back on calories is simply to drink water as your main drink. Drinking water just before meals may also help people to lose weight.

2.   Change What You Eat:  Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.

3.   Stay Away From Fried Food: Fried things are an absolute no-no. The more fried things that you avoid, the
lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the
external oil is drained away, there is still a lot of hidden oil in it so stay away from it.

4.  Limit Your Sugar Intake: If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.

5. Exercise Out Doors As Much As Possible: There are two advantages of doing whatever you are doing out side.
One advantage is that it gives your body a chance to get a lot of the much needed fresh air and sunshine. The
second advantage is that the surroundings keep you perked up and it is a break form remaining cooped up all
day long.

After losing some weight, weigh yourself once a week to keep a check on your weight. This way you will see if your weight starts to increase again and you can do something about it early on.