Healthy Ways to Maintain Your Current Weight

About the Author

Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author of One Size Does NOT Fit All Diet Plan, one of Amazon's Top Gluten-Free and Weight Loss Diets. (You may read more about Abby at the bottom of this article.)

If you've lost weight lately, give yourself a pat on the back. The body transformation journey takes much effort. Just because you've reached your goals shouldn't stop you from continuing on the path of healthy eating habits and exercise. Some fun and healthy ways to maintain your current weight can be put into your own personalized nutrition and exercise plan to keep fit. Just keep it fun! As long as you enjoy your meals and activities, you will want to continue doing them.

Since you've achieved your goals of losing weight, you most likely have learned about healthy food choices. By sticking to the SMART EATS principles, maintaining your current weight should not be a problem. In most cases, these principles will eliminate the problems that come with obesity as cravings and overeating will be eliminated. When your body receives the nutrients it needs on a regular basis, your brain is happy and will not urge you to engage in unhealthy eating habits.

• Supply yourself with nutrients at regular intervals (every 3-4 hours).
• Make natural foods a part of your lifestyle.
• Acquire enough protein with each meal and snack.
• Reach for vegetables and fruits at every meal.
• Take in starches only before and after workouts.
• Embrace healthy fats.
• Acquire only water and herbal teas for beverages.
• Treat yourself with weekly rewards (i.e., dinner out, pedicure, massage).
• Simplify meal preparations (cook in bulk to have ready).

Just because you've reached your maintenance weight doesn't mean that you can slack. Couch potatoes will most definitely gain back their soon forgotten gobs of body fat! Besides, staying active will keep you energetic and feeling like you want to conquer the world. If you reached your body transformation goals with certain activities that you really didn't enjoy, then it's time to find some that you actually do. Exercise doesn't necessarily mean you have to pump out six sets of 15 reps for every body part. Nor does it mean that you have to insanely do jump squats, military pushups, or sprints. If you like nature, go hiking or rock climbing. If your kids like biking, then take that dusty bike off the garage rack and enjoy your time with them. Think back to a time you actually enjoyed a certain activity as a kid. You don't have to stop enjoying it because you may be in your 30s, 40s, 50s, or older. Whether it was baseball, dodge ball, or tether ball you enjoyed back in the day, then it's time to get your bat, ball, or other toys out to play. Exercise doesn't have to be a chore. Just find what you like and incorporate it into your agenda.

The hustle and bustle of life seems to get us so wrapped up in other things that we sometimes forget about ourselves. Stress often leads to high cortisol levels, and high cortisol levels lead to bodily inflammation, lower immunity, and body fat gain. Therefore, it is obvious that stress needs to be eliminated as much as possible. Good nutrition and exercise will provide your body with optimal health and some stress relief. However, peace will help you overcome tensions and worries that may cross your path. Having a mind of serenity or tranquility is very powerful. You may not have realized it in the past, but it is one of the main keys to maintaining your healthy weight. You may ask how peace may be obtained. Would you have to do yoga? Is a Buddhist chant the way to go? If those are things you want to aspire to, then do so by all means. However, sometimes all it takes is finding a quiet place to relax, breathe, and let your mind go.

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Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author. For the past 10 years, she has coached thousands of women locally and online to lose body fat and lead healthy lifestyles. Her clients have lost thousands of pounds, reclaimed health, and call her “Coach No Gimmick.” She is from Northern Virginia but now resides near Charlotte, North Carolina. Abby has been married for 20 years and has three grown daughters, one of which is autistic. She is a 19 year cancer survivor.