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Demetra lost 57 pounds

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Transformation of the Day: Demetra lost 57 pounds. Pregnancy took a toll on this proud mom of 2 and she found herself lacking joy, self worth and feeling unhealthy. After trying lots of programs and diet products, she found a book that helped her transform her body and lifestyle with green smoothies.  Here is what she shared with us…

demetra before and after

Hey everyone! My name is Demetra and this is my story. Starting in 2013, I was so ashamed of who I had let myself become. I had given birth to two beautiful children in less than a year and it had taken a toll on me both physically and emotionally. I had become someone who was lacking confidence, lacking self worth and I had become dependent on junk food. I had gotten to the point where I avoided leaving the house, looking in the mirror or being seen by anyone at all costs. Looking in the mirror, I felt I was unrecognizable to even myself. It took every ounce of strength I had to get out of bed in the morning and my strength came from children. I knew I owed it to them to be the best I could be, I just didn’t know how to get there.

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I tried everything. Diet pills, weight loss programs and products of every kind, with little to no success. At my lowest point and heaviest weight, I suffered from daily aches and pains and terrible asthma flare ups. I felt like giving up was all I could do. Then, my mother told me about a book by JJ Smith called “The 10 Day Green Smoothie Cleanse” I was so skeptical that I put off buying it so long that my mom bought me a copy. Before I opened it, I prayed that it would work for me because I didn’t have the strength to try anything else and fail. On February 9, 2015, I started my first 10 day cleanse at 192 pounds and by the 10th day I had lost 16 pounds! After doing the cleanses once a month, I had lost 50 pounds by June 2015! Today, October 2015, I weigh 135 pounds which is 57 pounds lost to never be found again! (height: 5’3″)

I try to go to Zumba at least once a week and if I don’t I at least get my walking in. I traded in soda and drinks packed with sugar for drinking water, water and more water! I still love to eat, but I keep myself accountable by eating things that will love my body back! My favorite meal to make is grilled salmon, sautéed veggies and brown or long grain wild rice. I still have a cheat day or two, but I don’t go crazy and I hit it that much harder after!

I’ve not only changed physically but I’ve transformed mentally, spiritually and emotionally as well. Prayer works! However, you have to remember faith without works is dead! My advice to others would be don’t give up! Don’t be too hard on yourself or try to rush the weight off. It wasn’t gained overnight and unfortunately it won’t leave that way either. Take it one day at a time. Take your health and essentially your life back! YOU CAN! I couldn’t have done it without JJ Smith, my mom and my amazing support system. No matter what, if you need help reach out, because you aren’t alone! I just hope that someone somewhere is inspired to regain their joy, self worth and health back the way I have!

Facebook: demetra.t.taylor
Instagram: @metra_so_blessed

demetra weight loss

demetra weight loss story

Miranda lost 90 pounds

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Weight Loss Success Story of the Day: Miranda lost 90 pounds.  She was determined not to have to deal with the medical issues that pledged her family history.  She did her research, created her own weight loss plan and took ACTION.  Here is what she shared with us about her journey…

Miranda before and after

I’m 43 years young and I married my BFF 6 years ago.  I’m the mother of 2 handsome young men, a Probation Officer by career and a BeachBody Coach by hobby. I’ve struggled with my weight since my early 20s. Obesity and diabetes run in my immediate family. My granny, mother and my younger sister are all diabetics and on insulin. I struggled with the roller coaster dieting for years. In the past, I succeeded at losing weight, but failed at keeping it off.

Turning point: I busted out of my work pants at 260 lbs in 2010 and refused to buy a size XXXL so I got them hemmed and started my journey. I learned to change my mind in order for my body to change! I researched different diets and created a nutrition plan that worked for me! I got a personal trainer but he said it would take over a year to lose the weight I wanted, so I started my fitness research and made a fitness plan that worked for me! I lost my first 72 pounds in 6 months by exercising and eating healthy (2010).  However, I gained back 20 lbs in 2012 because of people saying that I was too small and I looked like I was on drugs (I was 188 pounds at that time). I wasn’t happy with gaining this weight because I worked so hard to lose it. So, I decided to block out the voices (people’s comments) and I got down to my healthy BMI of 172 pounds.

I became addicted to fitness/nutrition and eventually got down to 168 pounds.  Now, I stay in the range of 170lbs – 172lbs. I learned to love the skin i’m in! (I’m 170lbo at 5’10” right now) MY purpose is to INSPIRE others to LOVE themselves enough to CHANGE FROM WITHIN.

Instagram: @jusfit_jusblessed
YouTube: msgunn4life

Carmen lost 48 pounds

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Success Story of the Day: Carmen lost 48 pounds and saw an 20.8% reduction in body fat.  Her awesome trainer, Kurt Dixon of Body Refined, sent in this Delta Sigma Theta soror’s story.  She shared with us the ups and downs of her journey over the years and talks about how important mindset is.
carmen before and after
“I was always a curvy girl, but this was not curvaceous, it was just plain fat!”

  • Down 47in, (girth measurements)
  • 48 pounds Gone
  • 20.8% Reduction in Body Fat

My light bulb moment was over a year and a half ago when I saw a picture of myself and was like, “is that me?” Even my husband hinted and eventually shared with me that I had definitely gained weight since we had gotten married three years earlier. I was always a curvy girl, but this was not curvaceous, it was just plain fat! I didn’t like my picture at all and stopped taking many pictures. I actually spoke with Kurt of Body Refined a few months after that moment, but thought I could lose my extra weight on my own because I had done it before. I didn’t even think that I had gained that much weight because it crept up on me through the years. I would just buy new clothes if something didn’t fit. I went up two dress sizes, but actually kept thinking that I would be able to lose the weight when I wanted to in the near future. After 6 months of trying it on my own and using a variety of methods, nothing was really helping. I lost a whopping total of 4 or 5 pounds only. I was disgusted and fed up and decided to give Body Refined a call.

There have been moments in my life when I was overweight and I would just change my eating habits and lose weight quickly. I have never been skinny. In high school I was bigger than several of my friends and would just watch what I would eat during the summer to lose pounds. At the end of my first year in college I gained a lot of weight and my dad sent me to a weight doctor the summer of 1993. I lost the weight and went back to college much smaller than I had been that previous year. I used to go to the gym and really focus on my weight during my college years. After I graduated, I lived with a college roommate who always kept up with her weight and did a variety of workouts. We took a kickboxing class, did aerobics, and stayed busy constantly. I noticed though that over the recent years, I didn’t focus on maintaining my weight like I had in the past. I just chalked it up to “well, everyone gains weight as they get older.”

Being overweight does run in my immediate family, unfortunately. As a result, it does create health issues like blood pressure problems and heart problems.  It compromises your desire to work out and be healthy, and just the ability to be comfortable as you do daily activities. I didn’t want to get to that level and didn’t want a health problem to be the reason I had to finally lose the excess weight.

My weight journey has been a trek! It has been a long, arduous trip. The reason I say that is because I have always felt like I needed to be smaller, but I didn’t always focus on the health portion of my weight. Health and weight are closely linked together. I realized that in my 30s losing weight didn’t occur as easy or fast as it was in my 20s or teens and just changing a few things in my diet was no longer working. I also joined the gym thinking that working out would solve my weight problem and it didn’t at all. I didn’t want a quick fix because I always realized that I didn’t gain the extra weight quickly. I wanted to really eat better and know what nutrients I was putting in my body. I was focused on how I can keep my body healthy for the next 30 years if possible with my food choices and right exercise.

At this moment, I am not completely satisfied with my body yet. I know there are improvements I can still work on. I want to be more toned and firmer. I am short and I like the way I feel physically with the weight off. Losing a few extra pounds would help me maintain my goal weight. I still need to lose a few more pounds and focus on consistent workouts. I also want to narrow in on my food prep planning. I did a solid job this year at work prepping and planning my meals for lunch and want to maintain that this upcoming year. This will really be the test if I keep up my healthful eating patterns and exercise the upcoming year.

The most important lesson I have learned is that 80% of my weight comes from food planning and only 20% is from working out, so I want to focus on eating the right foods. I need to think about what I am putting in my mouth before I eat it. I can eat a cookie or have something sweet if I want it and if I am willing to eat the appropriate serving size. I look at the labels of food which I never really looked at serving size and all of the nutritional details. I couldn’t do that in the beginning because I needed to cut out lots of sugar which I had been accustomed to eating in most of the foods I ate often.

You have to be ready to lose weight. It takes a mindset that you really want to change and develop better eating habits. Most of us are in denial; I was completely in denial, and became comfortable with what I was eating, the size I wore, the way I looked in my pictures, and my health status. However, each person has to come to a personal decision that they are fed up and they want to improve their health and appearance. I would hear people say that and was like “oh, yeah, everyone says that.” I realized that you can’t actually lose weight successfully unless you take control regardless of what program, health coach, trainer, or doctor you decide to work with on your weight journey. No one is going to feed you or force you not to eat bad things. We all do those things on our own and we have to want to take responsibility for those changes.

I feel so much better in so many ways. My knees feel better, I sleep better, I get around quicker, and my most current medical physical was excellent. My doctor was so impressed with my blood pressure and weight until he high fived me in his office. I feel like I received a newer body and don’t want to go back to feeling tired and exhausted like before.

My support has been excellent. I didn’t tell a lot of people I had a health coach because I wanted to see if I would lose weight like the other people on the Body Redefined site. My students have been so supportive and some of my biggest supporters. They have been my personal cheerleaders and impressed with my weight loss, especially since they see me almost every day. They would encourage me to eat any “bad foods” the other teachers had after school and once or twice when I wanted to cheat, my after school kids would say, “do you really want or need that Mrs. LJ?” So, they were my unsolicited food police. My family has been thrilled with my weight loss and have encouraged me to keep it up. They actually encouraged me to lose weight. My friends have been super complimentary and very proud of me for sticking with it. It so much fun to shop for clothes. Even my work colleagues and some parents of my students have been cheering me on and positive about my weight loss. Since I started, I have dropped three to four dress sizes and I like the pictures I am taking now. I don’t have to find outfits that will hide something because some of that extra is gone. The transformation was difficult, but the results have been positive.

As I said earlier, I have always tried something to lose weight and the difference is that as I got older it became harder to lose weight. I knew I had to do something different that was good for my body. This time the focus was on the types of food I was eating, how much I was eating, when I was eating, and the nutritional value of the foods I was taking in daily. I never focused on food this much in my life and learned more about how to eat than ever before. It changed how I view food and I see food for the value it has and not just for fun or comfort.

I ended up working with Body Refined because I looked at the Facebook posts and the transformation stories of current clients. Some of their stories sounded just like mine and they were experiencing positive results. After thinking I could do it on my own, making excuses about my work schedule and a workout schedule, and gaining weight while doing it on my own, I decided to follow up with Body Refined. It has been a very good decision. Once I listened, stopped making excuses why I could not eat clean or workout and followed the plan that was designed for me, I started losing weight. It took me a little longer than some other clients and I will say once again a person’s mindset is very important. Once I followed everything and became more determined, I saw the changes. It hasn’t been easy, but it has been beneficial.

I would recommend people who are really focused about losing weight and at a point where they acknowledge that they need to make health changes. If you just want to lose 10 pounds for an outfit or an event, then Body Refined is not the program for you. It is not a diet plan and includes you following up with the health tips and meal plans that you are given. Kurt can be kind of curt and hard, no pun intended, but often when you start on this journey you need that type of rigor so you don’t feel like it is okay to never lose the weight or just continue with the same old eating habits. If you have the mindset that you are ready to change, then Body Refined is definitely the program you should check out.
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What are the best carbs to eat when you are slimming down?

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best carbs slimmingWhen you are trying to slim down one of the most difficult things to manage is your carb intake. Some weight loss plans promote “no carbs at all” or very little carbs.  For many people, that is not a good idea, especially if you are looking to lose the weight and to keep the weight off long term because you have to commit to eating that way for life to keep the pounds off. Healthy carbs, like healthy fats, are necessary to the healthy functioning of your body and the metabolic process of burning fat.

What is the difference between a “good” carb and a “bad” carb?

While carbs are necessary for fat loss, some carbs are not the best for it. The main difference between a “good” carb and a “bad” carb comes down to whether or not they are simple or complex. A simple carb is one that the body can convert to glucose quickly. A complex carbohydrate is metabolized more slowly. A simple carb can provide you with a quick blast of energy and fuel, often followed by a crash similar to a sugar crash. The complex carb provides a longer lasting source of energy. FIBER is a major factor of whether a carb is complex or not.  For example, an orange is complex and table sugar is not. This becomes important as the process of burning fat is something that takes hours, not minutes. You may feel tighter and lighter after you work out, but the truth is that it simply starts a process of burning fat that takes hours for the body to complete. The body needs a complex fuel source during that process to burn fat most efficiently that will not be loaded with unneeded processed sugar, fats or chemicals.

Here are some of the best carbs to eat when you are slimming down.

Quinoa

Quinoa is a grain that provides you with an excellent source of complex carbs. One of the best things about quinoa is that it can be used as a replacement for rice or pasta. The grain expands and softens when cooked and holds flavor well. White bleached rice is one of the hidden bugaboos of dieting as one cup of cooked rice (the typical dinner serving) can have more calories than the rest of the meal. Quinoa provides you with a replacement that is low calorie, has good fiber and still delivers on taste.

Popcorn

Surprise! Corn has made the list. Popcorn is a starchy food that can provide you with an excellent source of the right carbohydrates. The trick is not to ruin the goodness of popcorn with what you choose to top it with. A little butter is fine, but not butter flavored popcorns or a highly salted one. If you want a topping, add it yourself so you know how many calories are added.  Try herbs and salt-less seasonings.

Oatmeal

Oatmeal is a great way to start the day because it gives you a solid store of energy to work with. You won’t find that you get the mid-morning hunger pangs if you eat this first. Breakfast is exceedingly important when you are slimming down because your body is coming off of a fast period between dinner and sleep. If you don’t eat, your body may slow your metabolism to conserve energy.  Imagine doing that every morning…you can see where the problem would come in. Making sure you take in the right, long-lasting fuel in the morning will prevent you from eating the wrong things during the morning.  Try fresh fruit, cinnamon and nuts as a topping.

Whole Wheat Bread

Whole wheat bread has more nutrients in it than most and unlike the white breads; it does not use processed flours. Processed and bleached flours take the complex carbohydrates of wheat and make them into simple carbs.  Tip: Everyone gets tempted in the bread aisle to reach beyond the whole wheat and grab some multi-grain bread. Don’t do it. With rare exception, many multi-grain breads are nothing but white breads with a rolled topping. Stay with the whole, unbleached wheat brands and reach your goals.

Whole Wheat Pasta

The same goes for pasta as it does with bread. Whole wheat is better for you because it remains complex. Also, there is a surprising amount of riboflavin and fiber in whole wheat choices. Both of those are essential for weight loss.

Peas

Peas by themselves are a good source of complex carbs because of their starchy content and the shell provides the fiber you need. Its putting them with corn that makes it too much of a good thing and something that should be provided.

Beans

Another great carb is any bean or legume. Not only are these complex carbs but the protein and fiber content in beans make them more filling with less calories and promotes the fat loss process too.

Fruit

Fruit is your friend.  Sure, there is sugar in it but it’s not bleached white sugar or corn syrup.  This sugar also comes with vitamins, nutrients and fiber.  Fruit is great for those of us with sugar cravings who want to eat something healthy and natural.  As long as you don’t have blood sugar issues, digestive issues related to fruit or specific fruit allergies, eat it up!

Veggies

As long as you are not frying them, slathering them in tons of butter or overwhelming them with oil, have all the veggies you want.  This goes double for uncooked raw veggies.  Vegetables are an amazing source of fiber, nutrients and vitamins!

Ashley lost 130 pounds with weight loss surgery

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Today’s weight loss success story: Ashley lost 130 pounds with gastric weight reduction surgery, changing her eating habits and exercise.  Here is what she shared about losing the weight:

Ashley before and after

“My motivation was myself! I was tired of being so fat and I couldn’t wear nice clothes and heels.  Also, I wanted a healthy life. I decided to have gastric bypass weight loss surgery. I got it on December 5, 2011. It was the best decision I’ve ever made because in the past I tried dieting, diet pills, exercising, etc. After the surgery, I completely changed my eating habits and I exercise all the time. It has given me energy and a new outlook on life. In a year, I lost 100 pounds.  My current weight is 185 today.  I’ve lost a total of 130 and I just celebrated my 2 year anniversary for my surgery!!! My advice to others is if you need that extra push then get the surgery but make sure you’ve really tried everything. AND remember nothing happens overnight.  It takes hard work and dedication.”

Gwen lost 60 pounds

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Today’s featured weight loss success story: Gwen lost 60 pounds in 7 months.  She was inspired to get healthy by her daughter who lost 65 pounds.  I love it when families lose weight together!  Here is what she shared about her weight loss journey:

Gwen weight loss photos

“Hi I’m Gwen, I just wanted to introduce myself and tell you my story. I was skinny growing up, until I had my daughter. I gained a lot of weight and over the years it has been a struggle. I quit smoking in Jan 1, 2012 and I gained weight since I stopped. March of this year, I got motivated to change my life and lose weight.  I knew I had to change my eating habits and get busy exercising. I just really want to be healthy and live to see my grandkids when my daughter decides to have kids.

My new way of life is clean eating (fresh fruits and veggies, baked and grilled meats) and exercising 5-6 times a week. I also drink plenty of water, 100-120 oz a day. I like to switch up my exercise routines, so it varies from from gym to workout videos at home to water aerobics.  Dr. Ian Smith’s book, Shred: The Revolutionary Diet, played a major part in my dieting and lifestyle change.

It’s been 7 months now, and it was hard, but I really like exercising and eating right. My advice to others is to get started and stick to it. If you mess up or have a cheat meal forget about it and start all over again. Never give up. My daughter also lost 65 lbs. She inspired me to get healthy.”

Gwen weight loss story

Gwen and her daughter

5 Things Diabetics Should Consider When Dieting

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diabetesThere are things concerning your health that you have to consider if you are a diabetic who is trying to lose weight.  There are a lot of complications that can occur if you have diabetes and you don’t follow the medical protocols you’ve been given, whether type 1 or type 2 (type 1 often has more dietary complications, but you do have to keep an eye on these for type 2 as well).  Changing your eating habits and exercising can have a negative or positive impact on your health so it’s important that you discuss what you are doing to lose weight with a medical professional so that you don’t put yourself at risk.  Here are a few things you should consider:

1.  Diet is a big part of your blood sugar control, and if you reduce your calories too much, you can start to have issues. This is probably the biggest thing that you have to keep in mind when you are dieting as a diabetic. You have probably been told that you have to eat certain things in a certain way in order to maintain your blood sugar levels throughout your day. It is not a good ideal to dramatically change what you’ve been told to do simply because you’re trying to lose weight. For example, small portions have always been thought to be helpful with weight loss, but diabetics have to make sure that they are still getting the appropriate amount  and type of food to regulate blood sugar.

2. Keep an eye on your carbs and eat them throughout the day. Many diets tell you to cut out most of the carbohydrates you eat, but as a diabetic, that can really be detrimental. So don’t totally cut them out; it’s okay to lower the number of carbohydrates that you have in your diet as long as the amount that you keep in is sufficient enough for you to stay healthy as you are trying to lose weight. Your doctor can help you determine which carbohydrates to keep, which ones to drop, and how low you can (or should) go.

3. Exercise is something that you really have to watch, because if you push too hard, you can kill what you’re working toward. Some diabetics will try to develop their exercise regimen on their own, but that doesn’t always work in their favor. You may push yourself too hard, or you may throw your blood sugar way out of whack. Because of these risks, many diabetics will actually opt to work with a personal trainer or seek professional help. Why? Because trainers usually have be taught how to work with people with special medical needs (including diabetes) and they will be able to develop a safe exercise regimen that will encourage weight loss but won’t put other areas of your overall health at risk.  Don’t be afraid to ask for help.

4. You cannot make too many changes too quickly or you may throw your body into shock. This is a good rule whether you are diabetic or not. If you try to change everything about your diet and exercise all at once, your body may not be too happy about what you are doing to it. As a diabetic, the risk is higher because your blood sugar will likely go all over the place, which will force you to change the amount of insulin that you are using throughout the day. It may be better for you to make gradual changes and keep a very close eye on your blood sugar. Then, you can make a particular change, wait for your blood sugar to adjust to the change, and then make a new change after your blood sugar has corrected itself.  Slow and steady wins the race.

5. Eating slowly is still important, diabetic or not.  In our culture, we have a tendency to “scarf down” our food, and even though that’s a side effect of how quick our current world moves, it’s not good for our digestive systems. The nutrients that we need don’t absorb as well, we don’t enjoy the taste of our food as much, and our digestive system isn’t very happy with that sort of result. So, make sure that you sit down and enjoy your meals, instead of just eating everything as quickly as you can. It will help with the overall process of weight loss and make you feel more satisfied.

If you have diabetes and you want to make sure that you lose weight safely and effectively, make sure that you talk to your doctor early on in the process. Then, they can help you make the appropriate changes in a timeframe that is safe and sufficient for the weight loss that you are seeking. Contact your doctor as soon as possible for guidance and advice on the topic.

Weight Loss on a Budget Tip #30: Best Coupon Sites

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coupon sitesWeight Loss on a Budget Tip #30: Best Coupon Sites for Food and Retail Savings – Today, I want to share some of the best coupon sites I found for deals on food, health food products, and workout gear. The great thing is that it’s not just about cutting coupons from your local newspaper.  You can get coupons on apps and online. (Check out the rest of our tips)

TIP: Eating healthy doesn’t have to be expensive. Use coupons to save money on household items (detergent, cleaning supplies, paper towels), snacks for the kids and toiletries, like razors and deodorant. Use the money you save to buy more high quality, healthy food that will help you reach your goals.

Coupons.com – This is one of the best, popular coupon sites.  It’s very easy to use and to share deals on social media channels with friends.  You just select the coupons you want and  print them out.  It’s pretty simple, but you do have to download their printer program to print out coupons.

TheKrazyCouponLady.com – This is my FAVORITE coupon site.  This site not only tells you about deep discounts and deals at your favorite stores, but it teaches you how to clip coupons like a pro.   You will find deals on food, restaurants, magazines, travel and more. The best thing about this site: They match up coupons with deals from sales papers and websites so that it’s easy for you to use the coupons you’re clipping in the most effective way.

RetailMeNot.com – I check this before I buy any clothing online to look for coupon codes.  You can find deals of workout clothes, fitness gear, vitamins and supplements, as well as things that you use on a daily basis.  There is a lot of potential here for you to save money.  I also like that people can chime in and note if a code is on the site, but has expired so you don’t waste time with old coupon codes.

RedPlum.com – This is another classic coupon clipping website with their own printing software.  I didn’t find as many healthy food coupons, but I did find a lot of coupons that I would actually use on a monthly basis for things we buy regularly.  If you can save money on things like shampoo, soap, frozen food, staple foods, etc…you can use that savings on things that help you lose weight.

Ibotta App – If you make shopping lists in advance, this is the app for you. Ibotta is a free app that pays you a cash rebate for everyday purchases. How does it work?  Basically, after you’ve shopped for items that have rebates on the app, you scan the UPC code on the package of the item and scan your receipt with the app.  The info is verified and you get a rebate.

Honorable mentions… Couponmom.com and Smartsource.com

Major Grocery Store Chains – Many grocery stores have a coupon section on their websites.  You can check out these sites before going to the store for deals on what you have on your shopping list.  Here are some examples:

Target: You can also use Target’s Cartwheel app on your mobile phone for in store coupons for food, clothing and more.

Lanise lost 158 pounds with Gastric Bypass surgery

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Let’s show some BWLW love to Lanise.  She lost 158 pounds with Gastric Bypass weight loss surgery.  After years of using different dieting methods, she is very glad about her choice. Here is her weight loss story:

335 lbs to 177 lbs! After years and years of Weight Watchers, Slim Fast, diet doctors, etc, Gastric Bypass was my last option. I love that after 4 years(this November) I still get full after a small meal! Yes, I have to take vitamins, calcium and b12s for the rest of my life.  I’m fine with that! My only regret is not doing it a decade ago!

My motivation: I was tired of carrying around this weight, tired of my back hurting and I wanted to travel more.

Eating habits: Once you have gastric bypass your are forced to change your eating habits. I hear a lot of people say that weight loss surgery is an easy way out, but in all reality it’s not. It’s a lifestyle change. You can not longer eat the huge portions. Some foods that you used to be able to eat, you may not be able to tolerate them. After 4 years post surgery, I still eat small portions, eat on smaller plates or on plates with sections.

Workout routines: I walk a lot and I try to get a least two days a week in the gym.

Advice for others: Do what’s best for you. Whether it’s weight loss surgery or doing it on your own, just be motivated and have faith in yourself.

Lanise weight loss photos

6 Essential Habits for Losing Weight and Keeping it Off

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healthy habits weight lossLosing weight is really difficult to start with, but on top of that we all want to keep the weight off for good. There are healthy habits you can adopt NOW in order to increase your chances of keeping the weight off long term. Here are 6 tips that can help.

1. Don’t call what you’re doing a “diet.” This will set you up for failure immediately. Diets are quick, short term solutions for weight loss that usually are not permanent. If you are looking for permanent, long term weight loss, you need to think about it as a lifestyle change. Diets aren’t bad; they can help kick your metabolism into gear so that you can lose weight more easily. But a diet isn’t going to give you long-term success; changes in your lifestyle and food choices will.

2. Set weight loss goals. Goals are one of the most important parts of the weight loss process. The problem is, too many people say “I want to lose x number of pounds.” That is great but sometimes it’s not enough in terms of goal setting. Instead, start making your lifestyle changes gradually and make several mini-goals at a time. Sure, you can say that you want to lose 100 lbs, but it may be easier to stay motivated if you say you want to lose 10 pounds in the next 6 weeks or that you want to be able to walk a mile in addition to losing weight.

3. Reward yourself. …but please don’t make the mistake of rewarding yourself with food. If you can create rewards that are encouraging, but don’t involve messing up your lifestyle changes, they can be really good motivators. Effective rewards are desirable, timely, and contingent on meeting a particular goal. Use several smaller rewards for smaller goals, too. For example, if you went through a month of walking for 30 minutes every day, you can reward yourself with a haircut or a trip to the spa.

4. Figure out why you gained weight in the first place. Your Big WHY! – This is one of the hardest parts of maintaining long-term weight loss, but you do have to do some self evaluation. Why did you start overeating in the first place? What happened that made you want to overeat? Was there a life event/trauma? Were you struggling with a hormonal imbalance like PMS or a chemical imbalance that caused mood issues? Do you have a health issue? What happened to make you start neglecting your diet? Once you figure that out, you need to take steps that help you deal with those issues effectively later on. This will help you prevent similar issues in the future.

5. Understand portion sizes. If you understand how portion sizes are supposed to work, you’re going to be better off. We have an issue in the United States where we fill our plates to overflowing, and you really can’t do this. Even healthy foods can be bad if your portions are too big. A good rule to go by is the “fist rule.” A serving of healthy food is about the size of your fist; the smaller you are the smaller your fist is, and the smaller your portions will be. Keeping a food diary can help control your potions too.

6. Follow the 80/20 rule. You don’t have to be perfect all of the time, trust me. The key is balance and moderation. It’s going to take a lot of effort to maintain this lifestyle, so it’s okay to slack every once in awhile. If you live by healthy habits 80% of the time, slacking a little for the other 20% is okay (as long as you don’t go absolutely crazy and ruin what you did all week). Give yourself a treat on the weekend after being “good” all week.