Lose The Weight And Keep It Off For Good

It’s not that you can’t lose the weight, it’s that you could be working against yourself and setting yourself up for failure.

Why? Because most likely one or more of the things you are doing are going against what your body needs to let the weight go for good.

Let’s look at where you’ve come from.

If you are reading this article my guess is you’ve tried no less than at least one diet that was probably somewhat successful. You probably lost 10 pounds at the minimum. And maybe you kept it off for a couple months or even up to 6 months after. But then the weight crept back on.

Perhaps you’ve repeated this cycle a few times, and every time it seems like its gotten harder and harder to get the weight off, and it ALWAYS returns.

You are not alone in this battle. At any one time in the U.S. it is estimated that 109 million Americans are on a “diet”- and of these 109 million people, it’s estimated that 80% of them will lose the weight only to regain it and then some.

So what’s a person to do?

Here are the steps I use with my clients to obtain permanent weight loss.

First- we don’t “diet”. We make lifestyle changes that give us slow and steady weight loss while also learning what our bodies will need to keep the weight off for good.

These life style changes involve regular aerobic exercise and strength training, increasing fruit and vegetable intake, and choosing a way of eating that will help you maintain a healthy weight.

Second, losing the weight tends to be the “easier” part if you want to crash diet. But I try to council people on learning habits of weight loss that they can keep with them for life.

There are 5 components I teach my weight loss clients to incorporate into their lives to help them lose the weight and set their metabolisms up to stay humming along.

These 5 components are:

  • Eat within a maximum of a 12 hour window

This is a big one. Eating within a 12 hour has been shown to be effective in and of itself at helping people lose weight. But it’s not just ANY 12 hour window- you want to align your feeding times with your natural circadian rhythm.

You want to be eating within 30 minutes of getting up, and you start your 12 hour window from there. So if you start eating breakfast at 730 am you’re finishing your dinner at 730 pm.

We are just beginning to understand why it’s so important to give your body 12 hours of time WITHOUT food, but researchers believe one of the reasons is it allows your body to “rest and reset” which improves hormone balance.

  • Eat every 3 to 4 hours

This sets you up for success when it comes to making food choices, it allows your metabolism to stay steady throughout the day, and it keeps your blood sugar levels at an even keel.

Eating every few hours helps prevent getting so hungry you head through the drive through or grab a candy bar on your way home, and it helps you make it through cooking dinner without eating a whole bag of chips before hand.

I have my clients sit down and create a schedule for each day of the week (weekends included) and make a plan as to when they will eat each day. This also helps you determine what you need for food during the day- perhaps when you’re at work or snacks for the drive home.

  • Eat breakfast

Ready to have a metabolism that’s on fire? Ready to crush the day? Eat your breakfast- and make it a good one.

Eating a carbohydrate rich (yes you read that right), moderate protein breakfast will help you think clearly at work, sets you up to have lots of energy during the day, and will help you avoid the donuts in the breakroom.

You CAN eat breakfast if you plan accordingly. You may need to prepare ahead of time- one of my favorite breakfasts for busy people is eggie muffins. But cereal with a banana and milk is totally doable, or if you have time sit down with some eggs, toast, and veggies!

  • Get enough sleep

I will harp on this one till the cows come home. You set yourself up for failure if you’re getting less than 7 hours of sleep each night.

This is a non-negotiable when I work with my clients. You have 16 hours for life and 8 hours for sleep. Plan your sleep and nothing (except maybe a kid) gets to interfere with that sleep. If you aren’t getting enough sleep your body is stressed and is not going to let you lose weight.

  • Track your food and water intake

How do you know if you are eating too much and eating enough of the right things?

Tracking doesn’t have to be for the rest of your life- but you should get a gauge of what you are eating on a day to day basis.

I like MyFitnessPal as the tracker of choice- it’s the one I use and I found it to be very user friendly and easy to get into the habit of using. But whichever tracker you use- get into the habit is SEEING your total daily intake- it makes it way easier to make adjustments AND it helps you see any places you can make improvements!

This is my weight loss guide in a nutshell.

I also suggest minimizing alcohol- especially if you’re trying to lose that last 10 lbs to get abs. Alcohol is stored as fat and when you drink and eat at the same time your body stores all your food as fat too- so it doesn’t help you AT ALL with your goals.


Ready to start making changes?

Sign up for my 6 Week Total Body Makeover! I’ve taken the advice I give my clients and wrapped it up into a 6 week program. I combine this advice with an exercise program tailored to your level of fitness AND I give you calorie and macro goals individualized to YOU!

Live in the San Diego area and want even more help? Check out our 12 Week Health Transformation! 3 months of gym membership combined with 3 months of health and nutrition coaching!


My mission is to help everyone I can become the healthiest, strongest versions of themselves. I am a Crossfit coach, athlete, Health and Nutrition coach, Movement Rehab Specialist, and a grad student completing my masters in Kinesiology with a focus on integrative wellness.

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