Congratulations – you did it! You
lost that weight, but now what?! Many individuals find themselves in this
situation, and enjoy it because it is a great place to be. Weight loss is a
huge step, but there are also other steps that remain ahead of you:
maintaining, toning up, etc. Additionally, now you may find that your
motivation is not nearly as high and you may be greeted by additional problems,
such as a wardrobe that no longer fits or loose, saggy skin. Whether the amount
you lost was big or small, here are a few tips for where to go after weight
loss.
SET NEW GOALS & BE SPECIFIC:
What exactly do you want now? You
may have an idea in your head of what your dream body is, but how exactly are
you going to get there? It may seem silly, but go ahead and create a “dream
body board.” Find a picture of the arms you want, the abs you’ve dreamed of,
and that perfectly lifted booty. Some individuals may want to focus on the
upper body, while others prefer emphasizing lower body work, so be specific on
what you want your dream body to be like. Next, PRIORITIZE! I truly believe
that you can have it all if you’re willing to work for it; find what about your
dream body is most important to you – is it toning up saggy arms or is it
gaining more confidence in your new look? Go ahead and write it out on your
board – you’ll be surprised how much motivation this will give you!
may have an idea in your head of what your dream body is, but how exactly are
you going to get there? It may seem silly, but go ahead and create a “dream
body board.” Find a picture of the arms you want, the abs you’ve dreamed of,
and that perfectly lifted booty. Some individuals may want to focus on the
upper body, while others prefer emphasizing lower body work, so be specific on
what you want your dream body to be like. Next, PRIORITIZE! I truly believe
that you can have it all if you’re willing to work for it; find what about your
dream body is most important to you – is it toning up saggy arms or is it
gaining more confidence in your new look? Go ahead and write it out on your
board – you’ll be surprised how much motivation this will give you!
My motivation board would look
something like this:
something like this:
Arms/back/booty: Amanda Latona
Midsection/Body lines: Jaime Baird
Legs/Booty: Nathalia Melo
STEP ON THE SCALE LESS:
While the scale may have been your
right hand man during your weight loss, it is now time to say goodbye. Stepping
on the scale post-weight loss may actually be detrimental. Why? Don’t freak
out, but you may actually gain weight when you start building your dream body.
It is a myth that muscle weighs more than fat. However, muscle is more dense
than fat; this means that while you are building muscle, you are adding mass to
your body, so the number on the scale may go up, but muscle physically takes up
less space than fat so your body will actually be smaller. I prefer the “mirror
check” as opposed to the scale. Every day, take a look in the mirror – from the
front, side, back, different angles – how do you look? My number one philosophy
is when you look good, you feel good and when you feel good, you look good. Say
goodbye to the scale, and hello to the mirror and confidence.
right hand man during your weight loss, it is now time to say goodbye. Stepping
on the scale post-weight loss may actually be detrimental. Why? Don’t freak
out, but you may actually gain weight when you start building your dream body.
It is a myth that muscle weighs more than fat. However, muscle is more dense
than fat; this means that while you are building muscle, you are adding mass to
your body, so the number on the scale may go up, but muscle physically takes up
less space than fat so your body will actually be smaller. I prefer the “mirror
check” as opposed to the scale. Every day, take a look in the mirror – from the
front, side, back, different angles – how do you look? My number one philosophy
is when you look good, you feel good and when you feel good, you look good. Say
goodbye to the scale, and hello to the mirror and confidence.
ENJOY YOUR FOOD & EXERCISE:
Losing weight requires a restricted
caloric diet, and increased exercise, specifically cardio. Now it is time to
make this healthy eating and regular exercise a lifestyle as it may not have
been prior for you. To enjoy your exercise, ease up a little bit – every day is
not necessarily needed, try a fun workout class, go for a walk/run with a
friend, etc. To enjoy your food, experiment with making healthy recipes; you
would be surprise at how tasty healthy, clean food can really be. When you make
health and fitness a lifestyle, you will be able to maintain for life; don’t
fall in the habit of yoyo weight gains and loses.
caloric diet, and increased exercise, specifically cardio. Now it is time to
make this healthy eating and regular exercise a lifestyle as it may not have
been prior for you. To enjoy your exercise, ease up a little bit – every day is
not necessarily needed, try a fun workout class, go for a walk/run with a
friend, etc. To enjoy your food, experiment with making healthy recipes; you
would be surprise at how tasty healthy, clean food can really be. When you make
health and fitness a lifestyle, you will be able to maintain for life; don’t
fall in the habit of yoyo weight gains and loses.
How I enjoy my food & exercise:
-salad dressing: when I am cutting
down, I use a tablespoon of oil/vinegar, but when I am maintaining, I enjoy
different salad dressings and maybe 2-3 tablespoons
down, I use a tablespoon of oil/vinegar, but when I am maintaining, I enjoy
different salad dressings and maybe 2-3 tablespoons
-fun cardio: running on the beach,
kickboxing, basketball with my boyfriend – these are all great ways to get in
cardio, but when I’m in the zone of “needing to get my cardio in,” I always
just seem to hit the treadmill or stairmaster
kickboxing, basketball with my boyfriend – these are all great ways to get in
cardio, but when I’m in the zone of “needing to get my cardio in,” I always
just seem to hit the treadmill or stairmaster
-2 small cheats per week: I think
I’m going to start calling them TREATS; I don’t believe in “rewarding” yourself
with food, after all, you are not a dog, but enjoy some tasty food every now
and then
I’m going to start calling them TREATS; I don’t believe in “rewarding” yourself
with food, after all, you are not a dog, but enjoy some tasty food every now
and then
LET YOUR INNER BEAUTY &
CONFIDENCE SHINE:
CONFIDENCE SHINE:
Good news is you may now look
fabulous on the outside. Bad news is that gaining control of your health and
fitness does not do anything to your inner beauty unless you allow it. A
negative and rude personality can make the prettiest and fittest person appear
ugly. Think of all you have accomplished – all the goals you set and achieved,
allow this to bring you confidence. Find the inner beauty within yourself and
let it shine; that is more attractive of a quality than a great body!
fabulous on the outside. Bad news is that gaining control of your health and
fitness does not do anything to your inner beauty unless you allow it. A
negative and rude personality can make the prettiest and fittest person appear
ugly. Think of all you have accomplished – all the goals you set and achieved,
allow this to bring you confidence. Find the inner beauty within yourself and
let it shine; that is more attractive of a quality than a great body!
STAY FOCUSED ON TOMORROW:
You should certainly enjoy your
weight loss accomplishment, but never lose sight of tomorrow. Far too often,
individuals lose a good amount of weight, but get caught up in the compliments
and ego boost that they feel as though their work is done. The individuals you
may have glued to your “dream body board” certainly do not lose sight of
tomorrow. A healthy & fit body is not something that you can achieve and
check off a list; it is something you must work at every single day through
eating clean and working out.
weight loss accomplishment, but never lose sight of tomorrow. Far too often,
individuals lose a good amount of weight, but get caught up in the compliments
and ego boost that they feel as though their work is done. The individuals you
may have glued to your “dream body board” certainly do not lose sight of
tomorrow. A healthy & fit body is not something that you can achieve and
check off a list; it is something you must work at every single day through
eating clean and working out.
You’ve come so far; keep your eye
on the prize (your dream body) & go to work 🙂
on the prize (your dream body) & go to work 🙂
LET’S GO! JUST DO IT!
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