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Motivation

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  • Get your dream body at Start Living Right Gym

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  • How to Stay Motivated And Reach Your Goals

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  • How to Keep Active While You Are at Work

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  • How to Choose a Suitable Gym

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  • How to Feel More Energized

    Written by guest author N.P.Burggraaff Are you one of those people that gets tried quite easily? Perhaps there’s no apparent reason why your energy levels are low. Don’t worry, you can easily feel reenergized! Just follow the below tips that can boo...
  • Train Your Mind to Think Positively

    Written by guest author N.P.Burggraaff It can be extremely difficult to stick to your goals, especially if they are challenging and require a lot of dedication. Here are some tips to help you stick through till the end! Think positivity The first ...
  • Overcome Your Fear of Going to the Gym

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  • Overcome your excuses

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  • Motivate Yourself To Go To The Gym

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  • How To Track Your Fat Loss

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  • Maintain Your Weight

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  • Transform your Body Image

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  • What to do when you Accomplish a Goal

    by Startlivingright.net – When you finally accomplish a certain goal, reward yourself. Treat yourself, appreciate the results and inspire and keep challenging yourself. ...
  • Body Transformation Program

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  • Healthy Lifestyle

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  • How To Set Clear Goals

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  • Body Types and Frames

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  • A Suitable Diet & Training Program

    by Startlivingright.net – When choosing a suitable diet and training program, be logic. Do not put a program that is too good to be true for the long term.     When it comes to choosing an appropriate fat loss or muscle gaining program, it ...
  • Benefits of a Healthy Lifestyle

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  • Getting rid of Cravings

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  • Fat Loss Plateau

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  • Beat Emotional Eating

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How to maintain your weight

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Once you’ve successfully completed a body transformation program, here are some new habits you should incorporate into your lifestyle to ensure that you never regain the weight.

Develop habits

Ensure that clean eating and regular exercise are part of your daily routine. Keep repeating these actions until they become subconscious habits. Recognize that fitness, health and a lean body need to be maintained, much like the engine of a Ferrari or a sports car.

Have planned cheat meals

If you’re going to indulge, be conscious and aware of how much junk food you are eating. Never go overboard and keep portion sizes under control. Allow yourself one cheat meal, once a week, and otherwise steer clear of junk food. Nothing will make you gain weight faster than inadvertent snacking on unhealthy food.

Keep track of your current weight

Have at least one pair of jeans that you try on once a week or every two weeks. Let these jeans be your measuring guide to make sure that you aren’t regaining the weight you’ve lost. Nothing tells you that you’ve put on weight like an old pair of jeans that no longer fit. Don’t rely on your scales as a trustworthy source, as bodyweight fluctuates and any gains could actually be lean muscle mass if you’ve been strength training for a period of time. If you do notice that you’ve gained weight, take control and do what you need to do to get back on track.

Pay close attention to caloric intake

If you lose a lot of weight and dramatically slim down, you’ll need to eat less to maintain your smaller size. If you consume the same amount of calories as when you were heavier you’ll risk regaining the weight you’ve lost. If the idea of eating less frustrates you (as it does me!), simply do more exercise or fit in more cardio sessions throughout the week.

Click here to learn more about estimating your caloric intake for maintenance. 

Keep an old photo of yourself visible

Pick out an old photo of yourself at your heaviest and carry it around in your wallet. If you ever feel like skipping a workout or overeating, pull it out and remember why you don’t want to undo all your hard work. 

 

 

 

Comments  

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Maya Nassar
2013-08-06 12:07
Hi Marie Claire! The scale is very unreliable for tracking your weight loss progress. It can be extremely disheartening and demotivating if you see stagnant readings on the scale. Many beginners who start off with a new diet and weight training program will lose a lot of water and carbohydrate in the beginning. This can be very misleading when they associate it with fat loss and feel like their progress has come to a halt if the scale readings no longer decrease at a fast rate. Our body weight fluctuates on a daily basis due to several factors that influence the readings on the scale. This includes water in our body, the type of food we eat, our bowel movements and fluid retention. Similarly, women will see major fluctuations in their weight around their menstrual cycle due to hormonal changes and bloating. The scale gives an overall reading and is not an accurate source of tracking fat loss and lean muscle mass. You might want to consider not weighing yourself at all. If you train with weights and gain lean muscle mass, you will eventually GAIN weight as muscle weighs more than fat. You will notice your body weight on the scale will increase as your fat loss decreases and your body becomes fitter and tighter. I can tell you from personal experience that in the past I dropped fat rapidly and barely saw any changes on the scale. In fact, I was happy! If you notice you are dropping fat and your weight on the scale remains the same, this is an indication that you are maintaining your muscle mass and losing fat in a safe, healthy and permanent way. You might also be gaining some muscle and losing fat at the same time. If you notice you are rapidly losing weight on the scale, you might actually be losing muscle along with fat and might want to analyze your diet further. Fat loss should be slow and gradual for permanent results. So how do you track your progress? I believe nothing reveals fat loss better than how your clothes fit. If your jeans are looser and your clothes no longer fit, then you are on the right track. Try on the same pair of tight jeans every week to help you keep track. Another useful tactic is to take photos of yourself from front, side and back poses on a weekly basis. Keep track and try to notice differences in your body. Keep in mind it might take up to three weeks before noticing significant changes. Changes will be slow and gradual. A final method is to measure your body with a measuring tape. Measure the widest circumference of your waist, hips, upper thighs and arms. Although it can be hard to keep track, you will notice a difference if you have a lot of fat you want to lose. Also pay attention to your energy levels and how you feel in general. If you see yourself becoming fitter, leaner and happier, you can guarantee you are on a successful fat loss journey. Do not let scale readings make you feel down or like you are not skinny. The reading is nothing more than a number and is not a reflection of your hard work or your results.I will be adding an article about tracking your fat loss results and body fat testing in exactly one week. I'll send you a link to your personal email once it is online!
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Marie-Claire
2013-08-05 12:06
Hello Maya,

I'm wondering how relevant the scale really is. Sometimes I feel skinny but the scale says I'm heavier then I was before! The scale sometimes frustrates me cause I'll be working out a lot but my weight won't change or even sometimes I get heavier!! What's your opinion about this?

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