No more diets! Lose weight and keep it off.
Throughout our lives, many of us struggle with weight fluctuations and diets that just won’t stick. Gale Compton’s (co-founder of SkinnyMs.com) own personal struggle continued, on and off, starting in her teenager years. Disappointing fad diets and disheartening weight gain were a part of Gale’s life, for most of her life. Like many people, she occasionally lost weight, but eventually gained it back. After becoming fed up with being overweight and out-of-shape, she came to the realization that if she wanted to get healthy, she would need to change her lifestyle forever.
You’re familiar with the cycle. You lose weight, feel great, and then return to your old habits, which guarantees that you’ll gain back the weight you’ve lost. For many, the cycle continues for years. In an effort to break this unhealthy cycle, she developed simple weight loss techniques that anyone can easily implement into their lifestyle. Once these changes have become a routine part of one’s life, weight maintenance is no longer the struggle it once was.
Gale knows from personal experience that women need practical tools and resources to make positive lifestyle changes. She has made it her mission to make these resources available to women of all ages, sizes, and fitness levels. Her recipes, shopping lists, menu plans, and fitness regimens are geared toward busy women who need realistic, wholesome, healthful solutions. She works tirelessly to spread her uplifting message, “If I can do it, so can you”!
If you are finally ready to lose unhealthy pounds and inches, and keep it off forever, read on. The plan described below is meant to last a lifetime. It’s not a temporary fix for weight loss. It’s a permanent one. Below, Gale has included the exact weight-loss techniques that she used, and still employs, to lose weight and maintain her goal weight.
Review the steps below, create a plan of action, write it down and keep it in a safe place where you can review it whenever you feel the need.
Toss the Junk
Through attrition, get rid of the processed foods in the pantry and fridge. If you finish a box of cookies, don’t replace it. When the bottled soda runs empty, recycle it, and don’t restock.
Related: 5-Daily Menus – How I’ve Maintained My Ideal Weight for 5 years
Read the labels of every food item you buy, and you’ll know exactly what you’re putting into your body. Soon, reading labels will become second nature and you will be able to scan a label in a matter of seconds.
Eat Real Food
Eat primarily whole foods. What is a whole food? It is minimally processed, if at all, without its nutrients and healthy fiber stripped away. It does not contain additives or preservatives. It’s as close to its natural state as possible. The fewer ingredients, such as preservatives, coloring, and additives, on a label, the better.
Avoid Refined Sugar and Flour
These ingredients are heavily processed and add calories without lending any nutritional value.
Skip the Artificial Sweeteners
To artificially produce a sweet taste, these products contain chemicals which are harmful to your body and may actually cause weight gain.
Drink plenty of water each day. I drink 4-5 (12 ounce) glasses of water each day. Avoid artificially flavored or sweetened water.
Exercise 5-6 times each week. Your routines may include weight training and cardiovascular exercise for a minimum of 30 minutes per day.
Eat smaller portions and always eat on small plates. I recommend eyeballing your portion sizes. For example, the portions of your food should be approximately the size of the palm of your hand. That means ‘normal’ restaurant portions should to be cut down in size to fit on your smaller plate. To make it simple, use a salad size plate of about 7-inches in diameter.
Eat More Often
Eat three small meals and two to three snacks per day. Keeping your blood sugar level steady and your hunger in check will ensure that you don’t crave unhealthy snacks!
Keep track of everything you eat by writing it down in a food journal. This process takes less than two minutes each day. I’ve timed how long it takes, so you have no excuse! Two minutes per day is well worth it!
Do you have any questions or comments for us, or favorite recipes from Skinny Ms.? We’d love to hear from you. Tell us what you think in the comments section below.