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Thank You. Next!


Thank you,

What’s next for you? Are you still on your health happiness journey? Have you succeeded and already reached your goal? Are you at the beginning? Are you stuck in the Middle? Are you almost to the end, and not sure where to go from here? Then just say “Thank you” for getting me this far and move on to your next goal!

Having a goal list is a great way to keep track of where you have been already, where you are now, and where you want to be. It can also help you keep track of what you need to do to reach that next goal. Are you at the end of your journey? Then having this goal list will keep you in check with all your successes and keep you motivated to stay on your journey. To help you maintain where you are now! You don’t ever want to lose focus of what you have achieved. Not even for a minute!

Moving on can be difficult, if you lose track of why you are on this journey in the first place. So where do you go from here? Maintaining those goals that you reached are just as important as the steps you took along the way to reach them! Most people who lose all their weight, gain in back in the first year! Don’t let this be you!

Follow these helpful tips to help you maintain all that you have accomplished in your weight loss goals:

I did it! Now "I WILL" Maintain it!

  • Exercise Often - Regular exercise plays an important role in weight maintenance. It will help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve your energy balance and keep it!

  • Eat Breakfast - Everyday Eating breakfast may assist you with your weight maintenance goals. Breakfast eaters tend to have healthier habits overall, such as exercising more and consuming more fiber and micro-nutrients.

  • Eat Lots of Protein - Eating a lot of protein may help you maintain your weight, since protein can help reduce appetite and promote fullness.

  • Weigh Yourself Regularly - Monitoring your weight by stepping on the scale on a regular basis is a great tool to keep you on track for weight maintenance. This is because it can make you aware of your progress and help keep you in check if you have gained.

  • Watch Your Carbohydrate Intake - Weight maintenance may be easier to accomplish if you pay attention to the types and amounts of carbs that you eat.

  • Be Prepared for Setbacks - Setbacks are inevitable on your weight maintenance journey. There may be times when you give in to an unhealthy craving or skip a workout. However, the occasional slip up doesn't mean you should throw your goals out the window. Simply move on and follow through with better choices next time. It can also help you to plan ahead for situations that you know will make healthy eating challenging, such as an upcoming vacation or holiday.

  • Stick to Your Plan All Week Long (Even on the Weekends) - One habit that often leads to weight regain is eating healthy on weekdays and "cheating" or “bingeing” on weekends. This kind of mentality often leads people to binge on junk food, which can offset weight maintenance efforts.

  • Stay Hydrated - Drinking water is helpful for weight maintenance. It promotes fullness and can help you decrease your calorie intake during the day. You should try to drink at least 64 oz a day!

  • Get Enough Sleep - Getting enough sleep significantly affects weight control. 7 to 8 hours each night is the recommended average sleeping time!

  • Control Stress Levels - Managing stress is an important part of controlling your weight. Stress is also a common trigger for impulsive eating.

  • Find your Support System - It can be difficult to maintain your weight goals alone. One strategy to overcome this is to find a support system that will hold you accountable and possibly join your journey with you in your healthy lifestyle.

  • Track Your Food Intake - If you haven’t been logging in your food intake already on your journey, then start now! Those who log their food intake in a journal, online food tracker or app may be more likely to maintain their weight loss! (A great App to track your daily intake of calories, nutrients and exercise – (which I use every day) – is MyFitnessPal).

  • Be Consistent - Consistency is key to keeping weight off. Instead of on-and-off dieting that ends with going back to old habits, it is best to stick with your new healthy diet and lifestyle for good.

Now it’s time to move on to the…

Don’t lose your focus! You can live the rest of your life on this health happiness journey that you made for yourself with no worries! Thank you, Next…


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