And now, after decades of yo-yo dieting, one year of lifestyle changes and six years of maintenance, I can finally say that I’ve ditched the diet mentality. While it hasn’t been easy, it’s definitely been worth it. Here are a few things I’ve learned along the way that have helped me maintain my long-term weight loss.
Don't eliminate foods.
1 of 12
Full disclosure: I like to eat, and what I choose to put in my mouth is sometimes considered "off-limits" by many diets. But part of my success comes from not eliminating any foods from my life. There have been many times that my methods have been questioned and even criticized by people who believe you must eliminate carbs, processed food or all sugar to lose weight.
Registered dietician, Stephanie Ferrari, MS, RDN, endorses the idea that foods should not be eliminated, and instead, says we need to focus on portion control. "When you eliminate an entire food group, you put yourself at risk for cravings," she says. "Cravings lead to overeating and therefore weight gain. That's why focusing on eating the right amount of food, rather than eliminating the foods you love, helps to maintain weight loss.
Try carb cycling to combat weight gain.
2 of 12
My weight has remained the same for the last seven years. But like most people, it can fluctuate up or down depending on my activity level and the time of the year (I love holiday eating!). But rather than depriving myself during special occasions, I enjoy the food, fun and festivities and get back on track when everything is over. If I happen to gain a few pounds during this time, I turn to carb cycling for a week or two to get my weight back to my maintenance level.
The theory behind carb cycling is simple: Instead of eating the same amount of macronutrients every day, you cycle your carbs, fat and protein so you have low and high carb days. The beauty of carb cycling is that it can be tailored to your goals. The higher carb days are ideal for intense exercise and the lower carb days can help you meet your fat loss goals.
Look for healthy swaps.
3 of 12
Sugar is my weakness. When given the choice, I opt for foods that have a sweeter flavor, which makes weight loss and maintenance a challenge. But rather than depriving myself, I have learned to make healthy swaps that satisfy my sweet tooth. Instead of sugary candy and diet soda, I now grab fresh fruit and water infused with lemon, lime and strawberries.
I've also made the shift to using natural sugar replacements on cereals, oatmeal and in baked goods. Ferrari says a natural sugar replacement is a great choice because it's easy on the tummy and is derived from fruits and starchy vegetables. It also measures cup for cup like sugar, so it takes the guesswork out of knowing how much to substitute.
Practice protein pacing.
4 of 12
I often refer to the maintenance phase of my weight loss as eclectic, which means I draw from various methods to keep the pounds off. However, there are two things that have remained a constant in my life: protein pacing and exercise.
Dr. Paul Arciero designed the PRISE protocol to help people of all fitness levels lose weight and keep it off. The "P" or protein pacing part of the acronym refers to eating four to six evenly spaced meals daily, each containing 20 to 30 grams of protein. Including protein throughout the day has helped to keep the weight off, increase muscle mass and keep my energy levels high.
Move my body every single day.
5 of 12
When I was overweight, exercise and daily tasks were difficult. My body hurt, my energy levels were at an all-time low and I was experiencing high levels of depression and anxiety. It wasn't until I committed to a regular program of aerobic exercise and strength training that my mood changed, my body started feeling stronger, and I was able to make it through the day without relying on caffeine to keep me awake.
Fast forward seven years, and daily exercise is the number one reason I have maintained my weight. My workouts consist of four days of strength training, four to five days of cardiovascular exercise (running and biking) and one to two days of yoga or Pilates.
And before you say "no way" to carving out time in your day for exercise, here's something you need to know: I get up at 4:30 every morning to work out for 60 to 75 minutes. That's only one hour a day, but it's one hour that has allowed me to lower my cholesterol, stay off medication, maintain a 75-pound weight loss and decrease my anxiety. Sounds like a win-win to me.
Don't eliminate foods.
7 of 12
Full disclosure: I like to eat, and what I choose to put in my mouth is sometimes considered "off-limits" by many diets. But part of my success comes from not eliminating any foods from my life. There have been many times that my methods have been questioned and even criticized by people who believe you must eliminate carbs, processed food or all sugar to lose weight.
Registered dietician, Stephanie Ferrari, MS, RDN, endorses the idea that foods should not be eliminated, and instead, says we need to focus on portion control. "When you eliminate an entire food group, you put yourself at risk for cravings," she says. "Cravings lead to overeating and therefore weight gain. That's why focusing on eating the right amount of food, rather than eliminating the foods you love, helps to maintain weight loss.
Look for healthy swaps.
8 of 12
Sugar is my weakness. When given the choice, I opt for foods that have a sweeter flavor, which makes weight loss and maintenance a challenge. But rather than depriving myself, I have learned to make healthy swaps that satisfy my sweet tooth. Instead of sugary candy and diet soda, I now grab fresh fruit and water infused with lemon, lime and strawberries.
I've also made the shift to using natural sugar replacements on cereals, oatmeal and in baked goods. Ferrari says a natural sugar replacement like Swerve Sweetener or Stevia is a great choice because it's easy on the tummy and is derived from fruits and starchy vegetables. It also measures cup for cup like sugar, so it takes the guesswork out of knowing how much to substitute.
Try carb cycling to combat weight gain.
9 of 12
My weight has remained the same for the last seven years. But like most people, it can fluctuate up or down depending on my activity level and the time of the year (I love holiday eating!). But rather than depriving myself during special occasions, I enjoy the food, fun and festivities and get back on track when everything is over. If I happen to gain a few pounds during this time, I turn to carb cycling for a week or two to get my weight back to my maintenance level.
The theory behind carb cycling is simple: Instead of eating the same amount of macronutrients every day, you cycle your carbs, fat and protein so you have low and high carb days. The beauty of carb cycling is that it can be tailored to your goals. The higher carb days are ideal for intense exercise and the lower carb days can help you meet your fat loss goals.
Practice protein pacing.
10 of 12
I often refer to the maintenance phase of my weight loss as eclectic, which means I draw from various methods to keep the pounds off. However, there are two things that have remained a constant in my life: protein pacing and exercise.
Dr. Paul Arciero designed the PRISE protocol to help people of all fitness levels lose weight and keep it off. The "P" or protein pacing part of the acronym refers to eating four to six evenly spaced meals daily, each containing 20 to 30 grams of protein. Including protein throughout the day has helped to keep the weight off, increase muscle mass and keep my energy levels high.
Move my body every single day.
11 of 12
When I was overweight, exercise and daily tasks were difficult. My body hurt, my energy levels were at an all-time low and I was experiencing high levels of depression and anxiety. It wasn't until I committed to a regular program of aerobic exercise and strength training that my mood changed, my body started feeling stronger, and I was able to make it through the day without relying on caffeine to keep me awake.
Fast forward seven years, and daily exercise is the number one reason I have maintained my weight. My workouts consist of four days of strength training, four to five days of cardiovascular exercise (running and biking) and one to two days of yoga or Pilates.
And before you say "no way" to carving out time in your day for exercise, here's something you need to know: I get up at 4:30 every morning to work out for 60 to 75 minutes. That's only one hour a day, but it's one hour that has allowed me to lower my cholesterol, stay off medication, maintain a 75-pound weight loss and decrease my anxiety. Sounds like a win-win to me.
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