So, you’ve wrestled with your psyche, you’ve shoved temptation away, you’ve held true to your guns while watching your friends chow nachos and chug pints like it was going out of style. Congratulations! You’ve lost a ton of weight! But, eek – here’s the hard part… now what? There are two answers to the question of what one’s nutrition plan or diet should look like after a successful weight loss.  First, we will discuss balance, and the difference between losing fat in a sustainable way, and losing it with quick and desperate methods.

If this is redundant, I apologize.  Staples of general wellness and being low in excess body fat are always the same, and they never change.  So the following information answers so many different questions in the matter, and if you’ve read my previous posts, you will hear me repeating myself often.

First of all, I will explain why a diet will not change dramatically after fat loss.

Being “finished” your fat loss mission does not mean it’s now time to pick up some Doritos, a roti and a Mountain Dew and celebrate.  You have probably heard of weight loss and fat loss referred to as a journey – and that is what it is.   You have to really consider this kind of an accomplishment as one that mirrors life itself.  It will have ups and downs, you will constantly be learning, you will always become wiser, and you will adapt to your determined lifestyle.  In order to lose fat, you must adjust the settings of your life.  You must adjust your sleeping patterns, become educated about nutrition, establish support, plan your meals, schedule in your workouts, remain accountable, and most of all, make a lifetime commitment to doing so.  Yes, this is daunting, which is why gradual changes are better, and more sustainable, than a major lifestyle overhaul. So, if you’ve adjusted the settings in your life to ensure that your fat loss will be sustainable, resulting from a lifestyle change, then the transition into maintaining your fat loss will be easier.

If this is where you currently are, it is vitally important that you have gained a desire for feeling healthy.  You must now prefer beautiful whole foods bounding with delicious nutrition.  You must prefer to feel your cells oxygenated and energized from your regenerative exercise.  You must feel more confident, feel your chemistry resulting in natural, physical happiness, and now be unable to imagine life any other way.

And if you are here, you will continue eating in a manner that will deliver you the most nutritional bang for buck.  This way of eating will support your metabolism, ward off illness, keep energy levels high, keep depression and lethargy at bay, and have you looking and feeling fantastic.  Your transformation, when achieved in balance, will be entirely inside-out, whether you have lost 5 pounds, or 500.

The features of this “diet” are as follows:

-  Consume between 3-6 meals per day (different strokes work for different folks, find  what works best for you – 5 small meals are best for most people, to keep blood sugar levels stable)

-  Consume some healthy fats, protein and carbohydrates at each meal – learn what foods are the best sources of these macronutrients           

-  Try not to consume more than 500 calories in a sitting, and try not to surpass 4 hours without re-fueling

-  Kick the day off with 2 glasses of water, and hydrate often throughout the day, reaching between 6-8, or more if you exercise a ton.

-  Consume at least 2 servings of fruit, and MINIMUM 4 servings of vegetables (you can do better than this – I dare you)

-  Keep coffee at 2 cups max, and alcohol infrequent

-  Keep eating out to a minimum.  You will need an indulgent meal each week to remind you why you prefer to eat clean, and for balance, but eating out means consuming a whack more calories than you expect, and more often than not, an astronomical amount of sodium.

-  You don’t need energy before sleeping – don’t consume a full meal any less than 3 hours before retiring for the night.  That said, a small snack is better than going to sleep starving. You should NEVER be starving. It leads to desperation, which leads to bad choices.

-  Eat as unprocessed as possible.  Learn what macronutrient category whole foods belong in, and put them together to make balanced meals, accordingly. Ie; An apple is a carbohydrate, and raw almonds contain some monounsaturated fat, and a bit of protein to balance out the carb.  Eating all three macronutrients together stabilizes blood sugar levels, keeping the metabolism steaming along, and preventing the body from experiencing dips and lows in energy (leading to fat storage).

-  Consult a professional for education, support and guidance.  If you are feeling lost or discouraged, consult a holistic nutritionist (one who considers the whole picture of wellness) or a fitness professional who has extensive nutritional knowledge and experience.

I have a secret for you.  None of us are meant to be obese. Yes, we all experience different genetic makeup, and different metabolisms. And, the world does make it difficult for us to not snowball in the wrong direction, therefore storing extra fat.  But, if you give the body what it needs, in balance, it will stop craving what it doesn’t.  Its chemistry will change.  And if you persevere and remain committed, you can count on losing excess fat and keeping it off, for life. Don’t speed and skip the work, but don’t waste time. Your best life possible is simply waiting for you.




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