Making a Lifestyle Change: Maintaining - Staying Focussed!

Losing the weight is half the battle ~ keeping it off is the other half. While the phrase is true, I am here to share some tips that make it more attainable. So even if you are still working on your "Lifestyle Change," it is never too early to think about how to continue it once the weight loss portion is complete.

Having made it through the first eight months of maintaining, I can attest that if you continue to use apps like My Fitness Pal, and be true to your goals - maintaining can be easier than you think!

Let's do a quick review of my Syncing Your Mind blog in regards to maintaining.

Remind Yourself Daily!!!

• I am worth sticking to my plan.
• I am strong enough to make good choices.
• This is journey I decided to take. 
• I remember why I started
• Of the work you have put in to get this far!!

All these points are still true once you hit your goal! Dropping the ball at this point in your journey is well, pointless. 

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NOW it's time to plan ahead
for what you need to do to continue
your "Lifestyle Change" journey

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Continue to Set Goals! 

As with planning the weight loss journey you will need to plan your maintenance goals. 

• Staying in the clothes you just bought that fit. 
• Running or walking a 5K in a few months.
• Remember how much healthier you feel now
  (and that you want to continue to feel this way!!)

Increase Your Calories

Scary! Yes, I understand! But if you do it with knowledge and slowly its much easier to keep your weight in tack. To increase my calories from a deficit to maintain, I used the online calculators get an idea where I needed to be. One good source is the TDEE calculator . You can also adjust your calories and goals on My Fitness Pal. 

The first few months, I kept my calories somewhere between where I was when losing and the maintenance amount. I still lost a little, but it allowed me to find my comfort spot. Don't be afraid to play with these numbers until you find your "sweet spot." 

Calorie deficit

On days you are more active, you may be able to add calories. Keep in mind, when you do this to go back to your regular calories on the off days. 

Balance Your Nutrition

Nutrition will also be key, as I touched on back in the Simple Swaps blog. Balancing protein, fats, sugars and carbs seems to be a huge key in my maintenance program. 

My "go to" dinner through the whole journey (and still is!) 

Grilled chicken or beef/taco salad
I mix it up with different toppings and dressing keep it interesting. Such as:

• Kraft Parmesan Cheese, 2 tsp. 20 calories
• Tortilla strips, 1/4 cup, 35 calories
• Cranraisens, 1/8 cup, 60 calories

Substituting items like full fat cheese, with fat free (Kraft, 1/4 cup, 45 calories vs regular full fat version, 80 calories) saves you almost half the calories. 

Always choose romaine or other high nutrient greens, instead of head lettuce with zero nutrients.

Good dressing choices: (2 tbs)

• Chi Chi's salsa, 20 calories 
• Kraft Lite Raspberry Vinaigrette, 30 calories 
• Kraft Lite Zesty Italian, 25 calories

Watching dressings can save you a 200 calories per salad. 

Treats

Of course what is life without treats? The trick with treats is keeping them within your calorie allotment.

One of my favorites is frozen yogurt, bananas and blueberries with sugar free chocolate syrup and sprinkled with soy nuts!! Note: This still has quite a bit of carbs and sugar.

Another treat I just whipped up and a bit healthier too, is:
3 frozen bananas, 
1 tbsp.cocoa powder  
1 cup unsweetened vanilla almond milk 
1 tsp stevia.
Makes two servings, at 167 calories per cup.



Oh yes, and my smoothies! With my favorite low cost smoothie maker... Farberware Rocket Blender. At just 17.99 from Walmart, its a bargain!  

My "go to" smoothie recipe, 
2 scoops EAS Lean and Tone 15 protein powder Chocolate Fudge
1/4 cup frozen blueberries or strawberries
1 cup unsweetened Vanilla Almond Milk 
1 tsp flax

YUM! 

Check out my collection of recipes on Pinterest 

Exercise is still key! 

Just because the weight is gowing away, now IS NOT the time to back down on exercise. While you may not have to work so hard,  you do need to keep doing it! 

This is important, because bottom line is: exercise is important to our over all health.
Not just for losing weight! 

I try and achieve a 150-200 calorie deficit- or exercise calories- at the end of each day. It basically means I was moving, got in my 10,000 steps and that I did something. Remember, something is better than nothing!!! 

So where will I go from here? 

I will still log on My Fitness Pal for the winter months. Keeping track of how I am doing and seeing what I want to change is easier that way. Come spring, and at my one year of maintaining anniversary, I may wein my way off it. 

Then I set goals:

• Such as the 10k a day steps. 
• Keeping my macros inline the best I can.
• Increasing my strength! Because gardening season is just a few months away and digging, planting, lifting and pruning take strength and stamina!

So As You Change Your Lifestyle -
Take a look ahead

Decide where you want to go once you achieved your goal weight and overcome health issues. Having solid decisions made in advance, will keep you focused on the healthy lifestyle you have worked so hard to achieve. 

Feel free to comment below or email me, at on_the_right_path@yahoo.com with any questions.
I am not a professional! But I would be more than happy to share anything I've learned that may help you with your "Making a Lifestyle Change" journey. 

Brenda