Everyday Ways to Maintain Your Weight

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Good morning, friends!

Murphy says “heyyyy, ladies!”

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He’s just throwing out the pug vibe this morning.

Breakfast

My morning started with a delicious bowl of “Oatmeal” Minus the Oats. Instead of almond milk, I used soy milk, and I added a big scoop of Teddie Peanut Butter at the end. Delish.

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I also drank a glass of iced coffee with sunflower milk.

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Feel Great Weight

In the past, I lost weight by being super strict with myself during my “diet” phase, but when I reached my goal weight, I fell back into my old ways and gained the pounds right back. When I finally decided to lose weight once and for all, I knew I didn’t want to torture myself with restrictive dieting, obsessive calorie counting, and constant hunger. I wanted to shed pounds (for good) by adopting healthy eating and exercise habits that were balanced and livable, so I started to make small changes to my current lifestyle. Those little things eventually added up and helped me lose the weight and maintain it for nearly eight years now. A key component to my success was finding everyday ways to keep my weight in check. View this slideshow to learn 15 little ways you can stay trim, too.

Question of the Day

What are some of the little things you do everyday to help maintain your weight? Which ones really work for you?

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53 Comments

  1. I should preface this by saying I’m not working to lose weight, although I am working to get my stomach a little flatter by watching what I eat and focusing on ab work. That said, I know using up a little of the body fat that I have OVER my abs is something I’m working on. What I’ve noticed is that being more choosy with my carbs does help me trim up a little bit.
    As a vegetarian, it’s easy for me to just eat bread/pasta/rice as a base for every meal, but not gorging on starches helps me feel better about my belly. I still enjoy my oats/pasta/etc but I do try to make them more of a condiment to my meal rather than sitting down to a huge plate of noodles and calling it dinner.

  2. Ooh good topic! For me, it’s exercise! I start each morning with a workout (well, except for Sunday which is my rest day) and I can’t imagine my life without them. Even if I have a late night the night before, I know my day will go so much better and I’ll be so much more alert if I get moving early.

  3. I agree… The all or nothing approach is what happens when I used to try to lose weight fast. The moment I had a slip up, I fell back into my old unhealthy ways. Now I try to focus on foods that make me feel good (like vegetables, fruits, healthy fats and grains). By doing this, I’ve eliminated crazy cravings and am able to successfully manage my weight!

  4. I love the pug face… so cute.

    To maintain weight… I use balsamic dressing, avocado or a squeeze of lime as dressing on my salads. And basically just watch portion control. Most of the time a smaller amount still satisfies just like a big portion. plus I eat small meals/snacks every 2-3 hours. 😉

  5. I count my calories – I know some people find this work and annoying but I actually love to do it. It’s fun and makes me so aware of what is going in. I have looked at dishes I thought wouldn’t be so bad and almost fell of the floor after reading the calories so it makes you very aware.

  6. Thanks so much for sharing this! I always struggle with maintaining my weight-loss, and I loved all the tips about approaching weight loss goals with a more balanced and less crazy-strict. The roasting veggies tip was my favorite!

  7. Drinking a lot of water and eating as many servings as fruits and veggies as I can help me maintain my weight…and allow me to eat sweets and not gain. haha

  8. Today I am maintaining my weight by avoiding the bakery case in Panera. I have been here for almost 3 hours studying with my boyfriend and customer after customer is leaving with a sweet treat that I would like to have. I could have had one of everything by now. So tempting.

    Me: 1; Panera: 0

  9. Meal planning. If I do not set out what I plan to eat/make during the week, I will be lazy and order pad thai or another take out place for lunch/dinner. I have a fridge full of grab and go salads and snacks.

  10. Focusing my lunches around veggies has helped tremendously in keeping any pesky pounds off. Salads are my go-to’s. Also, incorporating as much protein as I can into my diet in the forms of beans, lean chicken breast, and Greek yogurt.

  11. Making sure I have lots of healthy options on hand always helps! and washing/slicing my veggies and fruits for easy access. I find myself reaching for them more often that way.

    But, I think the thing that makes me maintain my weight the most is that I really don’t go on the scale. So I don’t have any idea if I gain a pound, and don’t have a constant battle with myself. As long as my jeans fit, I’m good 😉

  12. As hokey as it sounds, I fully believe in starting your day with a filling and nutritious breakfast. I can tell that days when I don’t are absolute disasters when it comes to making healthy choices.

  13. I realized pretty quickly that the super strict methods I followed when losing 40 lbs were not meant for maintenance once I got to my goal weight. Now I maintain my weight by exercising regularly (5-6 times a week), trying to fit in fruits and veggies/protein/carbs at every meal, and eating when I’m hungry (not because I think I should). I’m in year five of my maintenance weight, so I’d say so far, so good!

  14. For me, its all about planning & being able to adjust when necessary. I’d eat lunch out every day if I didn’t plan ahead. Its so hard to rationalize buying a less than healthy lunch when I know I have a healthy one in the fridge waiting.

  15. I like to remind myself that the little choices you make on a daily basis matter and that, over time, add up.

  16. I realize this isn’t for everyone, but food journaling is my biggest tool for success. (i can’t quote the source, but I hear those that keep a food journal eat 20% less than those who don’t.)

  17. Simply asking myself “where did this food come from” when I’m thinking about buying/eating food really helps me maintain/lose weight. If I can’t answer it, it’s probably not good for my weight.
    By the way – how do you like the sunflower seed milk!? I love it!!

  18. After loosing 35 pounds last summer via super restricted diet and WAY too much exercise, I couldn’t stand how weak and sad I was feeling. I really had to have a mental make-over and I am in a healing process and moving towards a general healthy lifestyle. I am 20 years old and currently 5’4″ and 115 pounds, which is as low as I “should” go. For a while I was at a plateau (around 125) but through upping my calorie intake from 1000/1200 cals per day to 1500/1700 cals per day and making my exercise routine more realistic (4-5 days of cardio and 2-3 days of strength training with at least one rest day), I have managed to loose the last few “pesky” pounds I wanted to get rid of.
    My trick is filling at least half my plate with veggies and eating them first! I always make sure I eat my carbs and protein as well but I used to fill up on those first and then be too full to eat my veggies. Weight loss, if done the wrong way, can affect you in such an emotionally and physically draining way. I’m glad I’m moving toward a more healthy view of weight and health!

  19. Great topic–it is ALL about small, simple changes that leads to the happy, healthy way of life….for forever 🙂

    And exercise is KEY to it all…those who just switch around their food are missing out on the awesome enjoyment of total complete FREEDOM because of consistent exercise. Great post!

  20. I sign up for races months in advance to keep myself on a somewhat consistent workout routine.

    I also just don’t buy a lot of junk food. I know that sounds basic, but I will eat the bag of chips if they are there. Not buying it in the first place has helped me a lot!

  21. I drink a lot of water, eat often, and eat whole foods (fruits, veggies, lean protein, whole grains)…I try to avoid packaged food, excess sugars, and a lot of alcohol. So far maintained my weight for 3 years!

  22. What has helped me to maintain my weight is to only try to eat when I’m hungry. I tend to snack when I’m bored or feel like eating something. Instead I ask myself am I really hungry?

    Usually I’m not so I just forgo the treat until my BODY tells me I need one.

    Great post 😀

  23. I think whether you’re trying to lose, gain, or maintain your weight, it’s important to have a regular schedule of eating (as much as possible), and to make sure you’re always eating ENOUGH. That means not getting so hungry that you overeat or make poor food choices. And I know for me personally, it’d be easy to get busy and miss a meal (I’m thin as it is), but I don’t ever let that become an option.

    And I always have small treats throughout the day–it keeps my mind happy!

  24. Tina! I love the tip to finish your meal last. It doesn’t mean finish your plate, but rather be the last one to put down your fork. I think that this is great because when I’m out with friends I find I scarf down my food and cant even pretend to focus on my stomach’s fullness. This is a good way to listen to your stomach!

  25. I am not trying to lose weight but I think a good way to stay healthy and keep your weight in check is to make exercise a FUN priority. If you hate to run, dont force it because you end up quitting all together. Some people prefer hiking, biking, swimming, dance…whatever it is, just move and your body will appreciate it 🙂
    i also like having color in my meal plan. lots of fun fruits and veggies but also a little brown with those delicious whole grains!

  26. I love this, Tina! I get so tired of articles that say things like, lose weight easily by cutting the sodas, the mayonnaise, the salad dressing, the fast food…I already CUT all of those things (anyway I hate mayo and fast food) and am not losing any weight.
    I definitely block time in my calendar for exercise. I work from home on Wednesday and Friday which makes it sooo much easier to squeeze even a long walk in at lunchtime!

  27. Thanks so much for sharing! For me it has always been about enjoying working out and eating healthy fruits, veggies, carbs, fats, and proteins with the occasional dessert : )

    It is important not to deprive ourselves of good nutrients, but also to not over indulge that we wind up eating too much. Everything in moderation!

  28. I am really good at maintaining my current weight, but this is NOT the weight I want to be at – lol! I could stand to lose about 20 pounds or so — it is a balancing act.

    PS – thank you so much for sharing the oatmeal minus the oats recipe! I’ve recently been experimenting with paleo/primal eating and this breakfast has been a Godsend for this oatmeal-lovin’ girl 🙂

  29. I guess I feel like I don’t know what my ideal weight is. BMI is so broad so I don’t feel like I can trust that. Right now I am at 135lbs I am 5ft 6in. I have been as high as 155 which i know is too much and as low as 120 which seemed like too little on my frame. I maintain 135 by running and eating lots of real foods: fruits, veggies, nuts… But how do you know at what weight you should be maintaining?

  30. My body still hasn’t reached it’s happy weight yet, but I know I’ll get there. I’m still trying to put on a few kilos but my weight fluctuates lots due to IBS attacks (I’m sure you know how pleasant they are!).

    I do know that listening to my body is key. Making sure I’m well fuelled for exercise is really important so I can perform my best. I also think eating healthy the majority of the time (like 80 – 90%) helps maintain weight. But indulging the other 10 – 20% of the time is totally necessary! Life is meant to be enjoyed. It’s all about balance 🙂

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