weightLosing weight is one thing, but keeping it off is a totally different monster. You all know a friend (or perhaps yourself), who lost 30lbs in a month and looked fabulous, only to gain it all back plus another 10lbs in less than a year.

Strong nutrition and fitness regiments are key to sustaining any long term weight loss, but it’s a very detailed plan that many people don’t know about.

Metabolically, people who have lost a great deal of weight are not the same when it comes to burning their fuel sources as someone who has never lost the weight. What does that mean? Simply this…

Sally and Megan have been best friends for years, Sally is of average height and weight for her age and is considered to be in good health. Megan on the other hand is over weight. She decides to lose her extra weight and goes with Sally to the gym and learns about proper fitness and nutrition.

After all her hard work, Megan is successful in losing 25lbs. Now, whenever she and Sally go out for their weekly  lunches Megan orders whatever Sally does, usually a very healthy lunch and eats everything on her plate, just like Sally. Megan slowly starts to notice her weight creeping back up and can’t figure out why, since she is exercising and eating the same way her friend does. Here’s why….

Fitness and nutrition play a large roll in keeping the weight off but there is also a little known secret. People who have lost weight, like Megan, require 20% less calories than someone who never lost weight, like Sally. So even though Megan thinks she’s being extra vigilant with her fitness and nutrition, she’s taking in an extra 20% of calories and doesn’t even know it.

Make sure you know exactly how many calories you are taking in and how many you are burning during your fitness routine. Remember, if you have recently lost a significant amount of weight, your metabolism is not burning food the same way it does for someone who never lost weight, even if your nutrition is great…reduce your calories by 20%, to help the weight stay off.

 Tips for Weight Loss

  • Cut out the Sugar
  • Don’t skip meals
  • Food journal
  • Eat healthy snacks only if hungry (limit 150cal)


Tips for keeping Weight Off:

  • Group exercise classes (people motivating each other)
  • Exercise the same time daily (becomes a routine)
  • Remind yourself WHY you are doing this (health/social reasons)

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Heart Smart Minute

Heart Smart MinuteWell, it’s the new year, so how are those resolutions going for you? Were you at the gym first thing January 1st full of drive, excitement and ready to find your inner athlete? By the end of January nearly 90% of weight loss resolutions will be broken, not because you didn’t have the greatest intentions but because you didn’t have a road map to success.

Your first tip to making your Heart Smart Minute Fitness and Nutrition resolution stick is actually believing it can be done. Cynicism gets your nowhere. Constantly making jokes about being out of shape and unhealthy gets you nowhere.  Most of all, talking a big game but doing nothing gets you nowhere except the same place, with the same resolution year after year.

The second key to your resolution being successful is being realistic. Resolutions should not be fantasies, resolutions should be goals you can attain through hard work and willpower. If weight loss is your goal, set small goals. Don’t start out by saying you will lose a hundred pounds in a year, that’s insanity. Start out by signing up for an aerobics class at your local gym. Set small weight loss goals and continue to adjust them as necessary.

The third key is to making your Heart Smart Minute Fitness and Nutrition resolution a success is taking an honest inventory of yourself. Do you really want this? Are you ready to change habits you’ve had for years and get honest with yourself. It’s one thing to TALK it’s another thing to DO. I have clients constantly tell me they are serious, they are ready for a change and this time it’s doing to be different–my response is always SHOW me don’t TELL me.

The fourth key to a successful resolution is having a plan. What’s your road map? You can’t expect to get to a destination without a map. How are you setting up your home environment for success? It takes a great deal of work to stay severely over weight, you are setting yourself up for failure every single day. Make your home a no fail zone and stop making excuses why you can’t exercise for 20 minutes every day. There’s absolutely no reason why you can’t. Get up 20 minutes earlier in the morning or exercise at night in front of the TV. If you can’t find 20 minutes in your day to move your body with these FREE EXERCISES, then you are making the CHOICE not to and that’s 100% on you.

The last step in making your Heart Smart Minute Fitness and Nutrition goals a reality in 2013 is to persevere, If you slip get right back up, but don’t make the same slips over and over again. If a days goes my without doing your 20 minute workout it’s not the end of the world, but if it happens three times that week, you’re not committed.  Each day is a fresh start, know your goals and go for it. Success happens when you step out of your comfort zone and try new things. This is your year for health, happiness, and success. Go for it.

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