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#103 How To Maintain Your Weight Loss

By Rachael Attard, Updated Aug 13, 2018


Congratulations on getting to a place where you are healthy, fit and happy with yourself :) You have probably already come a long way in terms of nutrition and exercise, so maintaining it should be easy! Here are some tips to help you maintain your weight loss xx

1. 80: 20 rule

I stick to the rule where I eat healthy 80% of the time and allow myself to have treats 20% of the time. Often the treats are when I’m really craving it, or when I’m out for a meal with family or friends. Don’t restrict yourself! If you want something that is not considered healthy, have it. But just make sure you’re eating healthy most of the time.

Obviously there are going to be times when you eat worse than normal and fall off track a little bit, and this is normal. You’re only human after all. Just pick yourself up and get back to being healthy.


2. Keep active 5 times per week

Do some form of exercise at least 5 times per week. I recommend a combination of weights, HIIT and cardio. Personally I like to do weights / HIIT 3 times per week and cardio 2-3 times per week. But whatever fits your schedule. Make sure you never miss a Monday workout – it sets you up for a great week, and helps you get those 5 workouts in!


3. Add variety to your workouts

You don’t want to get bored with your workouts so add variety and make sure you’re doing something that you enjoy! If you hate running, then don’t go out running, choose another form of cardio that you like. Group classes (cycle classes are my favourite!) and training with a friend are great ways to exercise when you are not feeling so motivated, or just to mix it up. Other great ways to workout but not really feel like you’re working out is to do something active with friends. Go for a walk or bike ride along the river, go mountain hiking and check out the sites, take a dance class and have fun!


4. Reduce eating out

Eating out regularly can really damage all of your hard work. When we eat out, we will often choose foods that are not so healthy, and often we don’t have much influence as to how the food is cooked and prepared. You will usually end up eating lots more calories than if you were to make a meal yourself.

Limit eating out to weekends, and make it more of a treat with friends, rather than something you do regularly. You’ll save money, as well as your health.


5. Cut back on the alcohol

Many people think that alcohol doesn’t contain many calories, especially things drinks like red wine and vodka. Wrong. They do contain calories – empty ones that provide no nutritional value. Avoid alcohol and also keep it as more of a treat. If you drink wine every night, slowly reduce this so that you are only drinking every second night, and then reduce every further. If you only drink on weekends, reduce the number of drinks you are having.


Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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