Stick to These Rules After Weight Loss to Keep it Off

rules after weight loss to keep it off

So, you’ve lost the pounds or are only days from achieving your goal. Congratulations! You’ve worked hard and you must feel great (if not, you should!). That said, there are certain rules after weight loss that you should observe if you want to make sure those lost pounds don’t come creeping back again.

The Rules After Weight Loss Aren’t All That Difficult After All

Fortunately, the rules after weight loss aren’t necessarily as challenging as the ones you were following while you were dieting. In fact, if your strategy was to live a healthy lifestyle of eating reasonable portions of nutritious foods while being active most days, then you likely won’t notice too much of a difference in your regular daily life.

Still, just because you’ve reached your goal, it doesn’t mean that you can go back to the old habits that caused you to gain weight in the first place. You do still need to remain mindful of the rules after weight loss to keep up the body you’ve worked so hard to achieve.

Rules After Weight Loss to Follow

1. Make a Promise to Yourself

To start, the very first rule that you need to apply to yourself is the most vital. It is a promise that you need to make to yourself for the rest of your life. This promise is to understand that you aren’t fat and you never were. You may have had excess fat on your body, but that doesn’t make you fat. You are a person who lives within your body but your body doesn’t define who you are. By understanding this, you don’t think of your weight as something associated with guilt or shame. It is a part of your health and something over which you do have control should you choose to apply that control.

2. Focus on Daily Habits and Lifestyle

Next, since your goal is to keep your weight managed over the long term, you need to see things as a part of an overall lifestyle and not a single weight-related program. Nobody wants to be a part of a restrictive diet for the rest of their lives. As a result, that would work out for very few people. Therefore, start building the right habits that you can work into your daily life to take good care of your body and of yourself, instead of trying to focus on calorie counting for the next several decades.

3. Stay Active

Finally, stay active. Don’t let your workouts slide. If you find that you’re not motivated to do them, change them instead of stopping altogether.

According to WebMD, can try the following strategies to avoid gaining weight:

  • Strength train – Do this at least a few times each week. It will help you not only retain the muscles you gained in the past, but also continue to build more muscle that can help you keep the weight off.
  • Get more steps in – If you use a fitness tracker to keep track of how many steps you take every day, that’s great! Experts recommend adding an additional 2,000 steps to your daily goal if you hope to keep the excess weight off.

Look for the Best Diet Pills to Maintain a Healthy Weight

If you do end up gaining a few pounds, you can take weight loss tablets that work fast to support increased workout intensity and necessary modifications to your diet. This combination can help you drop back to your ideal weight zone quickly.

It’s wise to search for the best diet pills to maintain a healthy weight, such as those that are manufactured in the U.S. using high-quality ingredients. That way, you can take something that will support your efforts, and will help you achieve your goals efficiently.

Get Help from your Doctor

Finally, always remember that, whenever you’re in doubt, consulting with your doctor can give you the answers you need, even when it comes to the rules after weight loss that you should follow.

You may also like

Want to Lose Belly Fat? Here Are the Boxes to Check Off

How to Lose Belly Fat

Many people struggle with embarrassing belly fat, and it can be really tough to get rid of it, so you aren’t alone if you have this problem. Thankfully, however, there are ways that you can lose belly fat. It is just a matter of knowing what boxes to check off.

To help you along, we have compiled a short guide packed with handy tips that you can implement into your daily life with ease.

Want to Lose Belly Fat? Try the Following Strategies

1.     Track Your Calorie Intake

One of the first things you can do when you want to lose belly fat is start counting calories. It might be a little annoying, but it is a key to losing weight. Keep in mind that 3,500 calories will equal a pound of fat, so the aim should be to burn more calories through exercise, while cutting back on calories by eating healthier, leaner foods. According to Prevention, if you aim to burn roughly 500 extra calories every day each week, you can eliminate those 3,500 calories, and lose a pound of weight.

2.     Go for Walks

When it comes to exercising, you don’t have to go crazy with high-intensity workouts. Instead, you can start with a simple walking routine. Head out for a walk daily, or just hop on a treadmill. Walking for about an hour three times a week can help you lose belly fat, while helping you reach a healthier weight.

3.     Build Those Muscles

In addition to walking, experts recommend doing some strength training workouts that will help increase the strength and size of the muscles throughout your body. That’s right, work all of the muscles, from your arms to your legs, including your core, so you can lose belly fat. Don’t just focus on your abs! As you build muscle, it’ll help you burn more calories, and help you lose fat as a result.

4.     Tackle Stress, and Get More Sleep

If you want to get rid of fat, figure out what is stressing you out, and then try to find ways of reducing your stress level, especially if you eat more when you are frazzled. In addition to that, making it a point to get more sleep each night can be a wise step towards shedding excess weight.

5.     Improve Your Diet with Fiber and Healthy Fats

Finally, improve your diet! Ditch unhealthy fats and favor healthy fats that help support your overall health. By incorporating more polyunsaturated fat and monounsaturated fat into your daily diet, you will likely notice that you feel full sooner, and stay full for longer. The same holds true when you add more fiber to your diet. Getting these nutrients from plants can also help ensure you keep your calorie intake under control more easily.

You may also like

Choosing the Best Weight Loss Team Names to Motivate and Inspire

Choosing a Weight Loss Team Names

Are you on a weight loss team because you want to be a part of a group of people who will help you stay motivated to reach your slim-down goals? Great! But, you might find yourselves struggling to come up with some great weight loss team names that will keep you inspired. That’s why we’ve compiled a few tips below to help you choose the perfect name.

How to Choose Weight Loss Team Names

What are some things to keep in mind as you work on coming up with a list of weight loss team names that you and your teammates can consider using? Well, according to Worth Start, the name should:

  • Be unique. This will help your team stand out against the rest.
  • Tell your story. Maybe your name can reveal a bit about who is on your team, and what makes you special!
  • Be simple and short. This is a pretty obvious requirement because if your team name is long or complicated, it’ll be harder to remember.

Have Fun While Choosing Your Weight Loss Team Name!

The process of coming up with a name for your weight loss team should be a fun one. Get creative, don’t be afraid to make your name funny, and be sure you come up with something memorable.

At the same time, though, don’t just focus on what other people will think about your team name, or whether or not they will like it. Instead, focus on what’s inspiring for you and your teammates, and what brings you joy every time you hear it.

Be Proud of Your Team Name and Your Goals!

No matter what name you and your teammates select, be sure you love it, and be proud of it. Every time you hear it, you’ll be reminded of the strong team that you are, and how well you will work together to help one another reach your goals.

You may also like

Yummy Finger Foods for Weight Loss

delicious finger foods for weight loss

When we are losing weight, we are also letting go of some stiff cravings. This includes the chocolate or the sugar and bad carbs we used to eat. But that doesn’t mean we can’t snack anymore and in fact, snacking is encouraged when dieting. Here we will touch a little on why and provide you with some healthy and tasty ways to snack all day without the guilt. There are some healthy finger foods for weight loss that are yummy and won’t sabotage your dieting efforts.

Finger foods, in particular, can be a great addition to your diet while you are trying hard to slim down to your target weight. This type of food is designed to be eaten with — you guessed it — your fingers. So, you don’t need to worry about using any utensils! However, you do still need to be careful about controlling your portions, of course, as you don’t want to overdo it and end up eating too many finger foods.

Want to learn more about finger foods for weight loss? We cover some helpful information below. If you need additional tips and extra support on your weight loss journey, particularly when it comes to what foods you should be eating, as well as which ones you should be avoiding, don’t hesitate to consult with a nutritionist or your doctor for help.

Why Should We Eat More When Trying to Lose Weight?

The reason for this is important and two-fold. The reasons are glucose levels and metabolism. It is essential that your blood glucose levels are raised to a normal and functional level. If it fluctuates too often you will end up with glucose issues such as diabetes. You will also throw off your metabolism and not lose weight—in fact, you will get the cravings you don’t need.

The Benefits of Eating Finger Foods for Weight Loss

You might be wondering why we are recommending finger foods for weight loss. How can these foods help you achieve your weight loss goals?

As long as you are choosing to eat healthy finger foods, you can certainly incorporate these into your diet while you are working on slimming down. In fact, according to Cooking Light, there are many healthy finger foods that you can enjoy even while you are throwing a party for guests to have a great time. So, there really is no reason to let go of your plans for eating right even when you are celebrating.

Like anything else, it is up to you to make the right decisions when it comes to the ingredients you use when preparing your own finger foods at home, and when it comes to ordering these foods from restaurants. You want it all to be low-calorie, high in nutrients, and low in unhealthy fats, sugar, and sodium.

Yummy Finger Foods for Weight Loss

Regardless of what diet you are following, you can find a variety of finger food recipes that you can try right away using ingredients that you probably already have in your kitchen. This includes a wide range of plant-based recipes that are going to be low in calories yet high in fiber, making the finger foods even more filling so you can more easily cut back on calories.

There are so many wonderful foods in nature that give you flavor and all the natural sugar you need. This type of sugar from vegetables and fruits are something your body can use to burn fat and provide an endless supply of energy to work out and feel great without the cravings! Best of all, they are finger foods for weight loss that can be eaten conveniently.

  • Low fat dips for flavor is a must if you aren’t a vegetable person. You can do this with onion soup mix and low fat sour cream. You can use hummus and for a lighter touch or you can use raw honey.
  • Carrot sticks or baby carrots.
  • Celery sticks and natural peanut butter.
  • Cucumber slices and tomato slices with some torn basil and balsamic vinegar.
  • Baked chicken wings with balsamic vinegar and honey or sweet and sour dipping sauce. This is a great snack you can pick on all day while you do your veggies to get a little protein in your system. Chicken wings are only fattening when they are deep fried and covered with “stuff” but they are a great source of protein.
  • Cheese and whole wheat crackers. Buying nine grain crackers and blocks of a light cheese—no oily cheeses like sharp cheddar. Muenster or Gouda is the tastiest when you want to have a saltier taste.
  • Cheese and sliced apples with natural peanut butter.

Other tasty options include:

  • Spicy cauliflower bites
  • Chickpea salad on an endive leaf
  • Irish potato cakes
  • Pretzel bites and mustard
  • Sweet potato fries

Note: In order to maintain a good and lasting snacking habit that is good for you, you must cover all tastes so you aren’t craving anything. There is salty, sweet, and a little sour here that will satisfy your palate. Finger foods for weight loss are a great way to enjoy your diet.

Enjoy these delicious and nutritious finger foods for weight loss often, keeping in mind that, when done right, they can help you along your path to a slimmer and healthier body.

You may also like

The Benefits and Drawbacks of a 7 Day Weight Loss Challenge

Benefits of a 7 Day Weight Loss Challenge

Are you thinking about going on a 7 day weight loss challenge? Well, before you do it, there are some benefits and drawbacks that you should definitely consider. Keep reading to see what we mean.

What Are the Benefits of a 7 Day Weight Loss Challenge? 

When you follow a good 7 day weight loss plan, you can begin learning some new habits that can help you slim down, and keep the weight off for the long run if you are able to maintain those habits even after the challenge is over.

It really depends on the challenge, though. The right challenge won’t take you to extremes. Instead, it can be a good way to dedicate a week to refining your diet and workout plan in order to make it better than ever. And, as you do so, you might realize that you feel so much better when you eat right and exercise, so you won’t want to stop.

Just keep in mind that a 7 day weight loss plan should really only result in you shedding anywhere from 1 to 2 pounds. That is the amount of weight that experts recommend losing every week in order to keep things safe. So, if you come across a challenge that claims you will lose a lot more weight, such as 10 pounds in a week, it shouldn’t be trusted.

 Consider the Drawbacks of a 7 Day Weight Loss Challenge? 

First off, as you might have guessed, a 7 day plan might help you lose some weight. But, if you are incapable of maintaining the changes that you made during that week, you will probably gain that weight back before you know it when you go back to eating the way you used to, and when you go back to being more sedentary. In other words, the results of a 7 day challenge are usually short-lived.

Many 7 day challenges are not sustainable. That’s a problem because, when you want to lose weight and keep it off, you need to come up with a strategy that will be easy for you to keep up with on a daily basis.

Also, extreme challenges might result in unwanted side effects. An example is the GM diet, which, according to Medical News Today, may lead to side effects like:

  • Fatigue
  • Muscle weakness
  • Dehydration
  • Headaches
  • Nutritional deficiencies 

Alternative Options Are Always Available 

Sure, you can put yourself through a 7 day weight loss challenge, but there is no reason to do that to yourself. When it comes to slimming down, as long as you put consistent effort in, you will get amazing results. And, if you need additional support along the way, you can use a high-quality, potent diet pill that will give you more energy and focus to exercise and eat right daily.

You may also like

Why Did the PINK Weight Loss Method Get So Popular?

PINK Weight Loss Method

Have you noticed how popular the PINK Weight Loss Method has become? Are you wondering why so many people jumped on this bandwagon to give it a try? Then keep reading to learn all about it.

What Is the PINK Weight Loss Method? 

P.I.N.K. is short for power, intensity, nutrition, and cardio (spelled with a k). According to Time, the PINK Weight Loss Method includes workout DVDs and a large nutrition guide, and it is designed for women who need to shed excess weight. Plus, what makes it a little fun and unique is that the entire program is led by women who are wearing pink clothes.

Here are some of the other features of this weight loss method:

  • In terms of diet, the focus is on consuming unprocessed, light proteins, along with fruits and veggies.
  • Just 1 to 2 servings of alcohol are allowed per week.
  • Processed foods should be limited or eliminated, along with refined sugars.
  • This program recommends staying active by exercising. Workout routines are 20, 30, and 40 minutes long, and they work on building strength and endurance, while burning calories.

Why It Became So Popular 

The PINK Weight Loss Method claims that it can help you shed pounds, and help you keep the weight off for the long run. The fact that it’s designed for women by women is also appealing to many women who feel like they don’t have a weight loss plan to follow that will suit their unique needs.

The nutrition guide gives you access to mini diet programs, as well as meal plans, that will complement the workouts that you’ll complete while following this method. And, you can use these resources to learn about the best foods to eat to feel full for longer, to feel energized, and to give your body the nutrients that it needs.

Women also like that this program isn’t boring because it’s always changing to keep your body guessing. This helps you continually improve. Both the diet plans and the workout routines change as you move through the process, so you can avoid plateaus and continue seeing results.

The Problem with Exaggerated Claims

Overall, this looks like a good plan, right? After all, it focuses on eating right and exercising. Unfortunately, one of the criticisms that the PINK Method has received is that its claims seem questionable at times. For example, the plan claims that you can increase your energy, boost your libido, and rejuvenate your hair, skin, and nails by following this program, but not everyone will actually experience those effects. Still, it might be worth giving it a try to see how it works for you.

You may also like

Can You Achieve Weight Loss of 100 lbs on Your Own?

Weight Loss 100 lbs

Do you need to lose 100 lbs in order to improve your health, get in shape, and feel more confident? Well, you aren’t alone! A lot of people struggle with weight loss, and they have a lot of weight to lose.

Weight loss might be tough, but it isn’t hopeless. In fact, many people successfully lose 100 lbs once they find the right strategy to achieve this hard goal. All you have to do is look at headlines from sources like Today, which discuss some of the methods used by those who have been able to shed a lot of weight.

To learn more about how to achieve weight loss of 100 lbs on your own, keep reading. Just keep in mind that, if you really struggle, there are weight loss procedures that you can talk to your doctor about. In the event that you can’t lose the weight on your own, you can opt to undergo one of those procedures to slim down with greater ease.

To Lose a Lot of Weight, You Have to Be Consistent 

First off all, if you want to lose 100 lbs, you need to be aware that losing anywhere from 1 to 2 pounds per week is what experts consider safe. You want to be sure that you’re losing fat, not muscle mass or just water weight, and you need to take steps to ensure you can maintain a healthy metabolic rate as well. So, go into this process with realistic expectations, and know that losing 100 pounds will take time and consistent effort.

Dieting, Exercising and Taking a Diet Pill for Weight Loss 

Here are three components to any wise weight loss plan, regardless of how much weight you need to shed:

  1. If you want to lose a lot of weight, it is a great idea to talk to your doctor to gain some personalized advice and insight into the best strategy that would work for you. A nutritionist can also come in handy, as they can help you come up with a healthy meal plan, such as one that adds more fiber and plants to your diet, that will allow you to stick to the number of calories that you should be consuming daily.
  2. Beyond eating right, exercising (aim to do a combination of cardio and strength training for the best results) will also play a critical role in your ability to slim down. Start a workout routine that you enjoy, and that you can easily stick with long-term. If you’re cutting calories through your diet, and you’re also burning calories through more physical activity, you can begin to see great results.
  3. Finally, you can incorporate the use of a diet pill. Your doctor might recommend an appetite-suppressing diet pill that you can only get from a pharmacy with a prescription. Or, you might be able to take a weight management product that you can buy over the counter, and those products can give you more energy and more focus, making it easier to stick to your plan.

Bottom line: yes, you can lose 100 lbs on your own, but it does take work, and it will take time.

You may also like

Is There Such Thing as Obesity Genes That Make You Gain Weight?

obesity genes and weight gain

Have you been diagnosed as obese? Have you been experiencing a lot of difficulty slimming down? Then you might have started to wonder if there is such as thing as obesity genes, and if they are causing you to have so much trouble slimming down. This is a valid question, and one that a lot of people have asked. That is why researchers have looked for answers.

Are there obesity genes that can make you gain weight, as well as make it super hard to lose unwanted weight? Let’s see what the experts have to say, shall we?

What You Should Know About Obesity Genes 

According to WebMD, there is a gene referred to as FTO, and experts have discovered that individuals who have specific differences in FTO actually have upwards of a 30% increased risk of becoming obese. Fascinating!

However, this isn’t the only gene that may have an impact on your weight, as there are dozens of others that have been identified and linked to how much people weigh. Some genes might even cause your body to store a larger amount of fat than someone who is naturally slimmer.

Too Many Factors Besides Genes Can Lead to Weight Gain

Despite all of these findings, experts still aren’t entirely clear on the topic of obesity genes. That’s because obesity is considered a complex condition. There are a lot of different things that can lead to weight gain, and to obesity.

  • In addition to genes, for example, your behavior can have an impact on how much you weigh. What you eat, and how much exercise you get, as well as the type of lifestyle you lead, can all have an effect on the number on the scale.
  • Even if many of the members in your family are obese, you can’t necessarily pinpoint obesity genes as the cause of those weight problems. It might just be the result of shared habits, including shared eating habits and exercise habits. 
  • Another reason why experts believe you have to look beyond obesity genes: more and more people are being diagnosed as obese as the years go on. That increase in obesity has coincided with a rise in sedentary lifestyles.

What’s the Conclusion on Obesity and Genes? 

Researchers have found that some people will have a genetic predisposition to weight gain that might make them obese. However, even if you’re one of those people, you definitely shouldn’t lose hope.

Again, there are a lot of different factors that will increase your risk of becoming overweight or obese, so focus on what you can control. By altering your diet and lifestyle, you might be able to overcome even your genetic predisposition to weight gain. That’s reassuring, right?

What Can You Do?

Aim to eat a low-calorie diet that is packed with natural, nutritious foods. Get more physical activity in every day, whether that means hitting the gym or just going for a walk. Simple changes like these can have a profound effect on how good you feel and how much you weigh, even if you do have obesity genes.

When you find that you need some extra support, you can also talk to your doctor about whether or not you should buy Adipex, a popular prescription diet pill that can help you on your journey towards a slimmer body, at least temporarily. Or, you can consult with your physician regarding the many weight management products that you can buy over the counter instead. Products like PHENBLUE and FENFAST 375 are great examples because they contain high-quality, clinically researched ingredients that can increase focus and energy to help you eat right and exercise.

Ultimately, genes play a small role in how much you weigh. What you do every day has a major impact on the number on the scale, so remember that you’re in control and you can make changes with the help of your doctor to lose weight safely.

You may also like

Still Dealing with Leftover Winter Weight? Use These Tips to Lose It!

How to Lose Belly Fat

A lot of us end up gaining some weight over the winter season, when we tend to be less active and less motivated to exercise. You can hide your body under bigger articles of clothing, such as bulky sweaters, after all. But what if you are still dealing with leftover winter weight when summer is looming? Well, there are some smart steps that you can take to lose it quickly and safely. A few tips are below to help you get started, with or without the help of weight loss pills.

Try Intermittent Fasting

One strategy that you can try to get rid of leftover winter weight is intermittent fasting. It’s easier than you think. Just stop eating anywhere from two to three hours before you head to bed. You might find that you get better sleep with this tactic. And, by fasting through the night, you can spur natural weight loss.

Eat More Vegetables

Sick of counting calories to shed the extra weight? According to NBC News, you don’t have to! Just be sure to swap out processed foods for whole foods, including plenty of vegetables. During lunch and dinner, fill half of your plate with plants, which are surprisingly filling, yet low in calories. You can even try swapping starchy carbohydrates for vegetables by, for example, trying:

  • Spaghetti squash or
  • Zucchini noodles.

Change the Way You Drink

Are you drinking a lot of sugary sodas and juices? Replace them with water that has been infused with tasty fruits, such as pineapple, lemon, kiwi, lime, and strawberries. You can also cut back on the amount of sugar that you use in your coffee, and you can try having your tea without any sugar at all. These simple changes can help you reduce the amount of calories that you’re consuming throughout the day.

With the strategies above, you can get rid of that leftover winter weight before the summer season is in full swing. So, what are you waiting for? Get started today to begin seeing results.

You may also like

Never Let Anyone Tell You Successful Weight Loss is a Matter of Willpower

A lot of the most popular diets out there are extremely restrictive. Whether you are told you can’t eat any sugar at all, or you need to eliminate the vast majority of carbs from your meal plans, diets can be hard to follow because of their many rules. And, when you fail, you might think that you failed because you simply didn’t have the willpower to see the diet through. Well, it’s time to stop believing that successful weight loss is a matter of willpower. After all, this negative strategy, most often used by the diet industry, is one that can take its toll on your self-esteem.

Don’t Set Yourself Up for Failure

According to Good Housekeeping, believing that your weight loss success depends on your willpower is a good way to set yourself up for failure. Sure, you need some willpower and resolve in order to set your goals and take steps towards accomplishing those goals every day, but willpower isn’t the only reason that you will achieve weight loss success. Rather, willpower might help you when you are feeling tempted by an unhealthy snack in the middle of the afternoon, as an example. It doesn’t mean you should have the willpower to restrict yourself from eating certain foods, or entire food groups, every single day.

Don’t Focus on What You Can’t Have

The more you restrict yourself, thinking that it’s all about willpower, the more likely it will become that you’ll end up faltering and failing, rather than achieving successful weight loss. Instead of focusing on what you can and can’t eat, make choices that are more nutritious for your body. You have choices, not restrictions, when it comes to what you eat, and it’s important to keep that in mind.

It’s wise to remember that hard rules don’t typically work when the goal is successful weight loss. You need to have a strong resolve to eat better, but understand that no one is perfect, so sometimes, you will end up eating an indulgent treat, and that has nothing to do with your willpower.

You may also like