Manual How I lost 10 pounds and kept it off

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One of the biggest lessons I learned that became a game-changer for me was to separate my behaviors from the outcome on the scale. I used to work out hard and push myself just to see results on the scale the next morning. Inevitably there were days when the scale wouldn't go down and days when it would. On the days it didn't go down after I had really pushed myself, I would feel frustrated.

The Best Way to Keep Weight Off | Live Science

But when I started to work out just because I enjoyed it and experienced the other benefits of exercise besides what can be seen on the scale, I was able to sustain that behavior. I learned to do what made me feel good regardless of what the scale said the next day. It's no longer a chore to exercise; it's something I want to do. I encourage you to take the "shoulds" out of your vocabulary because that will free you from seeing healthier choices as chores and instead open your eyes to what you want to do.

Often people think of the weight-loss phase and maintenance phase as two separate ways of living. The truth is that the tools you establish during the weight-loss phase are the same tools you will use to sustain your weight long term. The difference is just time and practice. I weigh in, just like you. I focus on 50 percent produce, just like you. I monitor my steps, just like you.

I look up menus in advance, just like you. I have indulgences every now and then, just like you. As you develop your healthy lifestyle and achieve your weight-loss goals, make sure you are setting boundaries around food and exercise that you can live by. That's the key to success. This will help you build a lifestyle that you love and that makes you feel good. Don't be fooled by how easy it may sound. The truth is that it does require ongoing attention. So the choices I make daily are congruent with who I am.

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    Liz Moody. Spirituality spirituality. The AstroTwins. Yes, I still believe that strength training is key for weight loss for women, but there are other ways to work out too that are way more fun. I take fun classes at Dogpatch Dance and Yoga in San Francisco, which has heels classes, Caribbean-style dancehall classes, tap classes to Beyonce, and even classes that have super-sexy choreography.

    Sometimes, I'll take four classes back-to-back and not even think about it until I check my FitBit and it says I've burned almost 1, calories. I also do yoga, which is on demand, when I need a rest but still want to move my body. When I combine fun fitness experiences with my traditional strength training I never fall into a rut and my body keeps progressing—and best of all, I keep the weight off.

    I make sure that I have multiple tribes of people to help keep me accountable. Each month, a group of women and I check in with our daily workouts and meals via a tracking app—it's nice to see everyone's posts, and we always motivate and encourage each other. I also keep in touch with a group of women on Instagram. Although we've never met in person, we always like and comment on each other's posts and DM each other for motivation.

    2) The simpler it is, the more successful you'll be.

    Additionally, a group of people I take dance classes with participate in private FB chats to stay connected. The camaraderie and accountability ensure that I don't let my excuses keep me from staying on track with my fitness and nutrition. I take two minute walks daily during my breaks at work, and I also make it a goal to hit 10, steps a day on my FitBit. When it comes to nutrition, I truly believe that all food can be purposeful and enjoyed in moderation; you need to eat to fuel your body properly, but sometimes you also need food that nourishes the soul.

    I'm less likely to overeat if I honor my hunger cues and cravings. Instead of focusing on the day-to-day fluctuations, I look for trends over time. This helps hold me accountable and lets me know when I need to make adjustments to my eating or training. At the gym, I stick with mostly compound lifts.

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    The more lean muscle mass I add to my body, the more calories my body burns at rest. I also make sure to consume enough protein and calories overall to maintain my muscle mass. Hydration is everything. When I drink at least ounces of water a day, I stay fuller longer, have better skin, and am less bloated.