I am DONE! Now WHAT?! How Do I Maintain my Weight Loss?

blue tape measuring on clear glass square weighing scale

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Reaching a goal is invigorating and exciting, but the burning question is how do I maintain it? In my book, Second Chance at Health-Learn to Love Active Living and Clean Eating, I not only show you how to reach your goal, I also show you how to maintain it.

If you have reached your goal, whether it was a weight goal, medication reduction goal, improved blood sugar goal, or fitness level goal and you are done, Congratulations! BUT NOW WHAT!?

The answer is as simple and as difficult as the moment by moment decisions that helped you to attain your goal!

You will need to be accountable for the rest of your life. If you let up, the old habits may return . Accountability and planning will ensure that you do not fall back into your old habits.

Here are some strategies that I have seen work for myself and for my clients.

In keeping with my Ebook theme, the BEST activities to maintain your goal are the ones the you will DO! It is paramount that you find the activities that will keep you focused.

If you had a weight loss goal, then weighing yourself DAILY is the way to keep your weight where you want it. There are differing thoughts on this, the ones who say that you should not obsess over the scale and the ones, like me, who say that is the ONLY way. It is easier to manage a 1-2 pound weight fluctuation than a 5-10 pound fluctuation if you weigh every 2 weeks or less often!

Log your Food

Food log journaling is another important habit to maintain.  Hopefully you used a food log to manage your calorie intake or macro’s and this accountability tool should be maintained! For me, when I know I must add the food I am less apt to eat mindlessly!

Plan

Planning your meals will still be an important part of your week. Continue to monitor serving size if this was a part of your initial plan, For example, if you know that you have a big dinner planned, then you will be able to adjust the day of and the day after so that you are able to maintain good control of your calories.

I love living this way because I find when I feel deprived, I obsess and then overindulge and then feel like giving up! Like I used to tell my kids, “You are the boss of you!”, so plan, plan, and plan some more and stick to you plan.

Monitor

Monitoring your labs is also a good way to stay on track. The frequency will depend on how often your primary care provider would like it,  how often your insurance will pay for it, or as often as you want! You can monitor your lab without a doctors order at my Ulta Lab NurseChrisP site. This might be useful for you to keep up with between the visits to see your primary care provider.

Stay Active

Stay Active! I hope you’ve found the activities that you love and that they have become a part of your day that you look forward to!

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Vigilance is going to be a skill that will be honed for the rest of your life. Identifying your weaknesses and acknowledging them is essential to maintaining your goal.

I live by few mottos and one of them is “This is your only life!” and if you find that what you are doing is resulting in stress and anxiety, don’t do it! The key is balance. Be present, moment by moment, stay focused on what is important to you and make choices that reflect your priorities!

So congratulation on achieving your goal! I am thrilled that you are experiencing your second chance at health, and  have learned to love active living and clean eating!

In my Ebook, you will find other helpful monitoring tools and advice on how to sustain theese amazing results!

In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that will benefit you.

Order Book Now

Please go to nursechrisp.com to order my book now!

Please like, comment and share with anyone that you think would benefit from this information!

Lab Test Monitoring for Health

Recommended Timing for Lab Monitoring

Lab work/blood work monitoring might seem excessive when losing weight, but IF you are one of those people who want to see results, monitoring might be for you.

Typically for a well person, annual lab monitoring is adequate. However, once obesity related diseases show up, it’s time to monitor more frequently.

If you are on medication for diabetes, cholesterol or high blood pressure, and it’s a new diagnosis, it’s likely that your medical provider wants to check frequently. The labs my be every 3 months initially, then every 6 months, then annually. This is absolutely appropriate timing.

I have found that my patients who want to lose weight are interested to see if the diet is “working”. This usually means that they want to know “Is my cholesterol coming down?”, “Is my fasting blood sugar any better?”

You can now purchase lab tests on line without an order for a reasonable cost by a well known lab. You can then take these results to your own medical provider for discussion.

Easy Lab Testing

I have a site at Ulta Labs Nursechrisp where you can purchase labs without an order. Just make sure to take them to your doctor for interpretation.

If you opt to ask your primary care provider to order them more frequently, some insurance companies have a limit on how many times they will pay for testing, self pay may be an optioneven through your doctor.

In my Ebook, I recommend obtaining a baseline lab result test, and then at a maximum every 3 months to monitor your progress. I work with many engineers, and data is what drives them!

I have a form in myEbook that you can complete and take to your primary care provider to discuss your plan!

Happy Data Collecting!

In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that will benefit you.

Order now!

Please go to my website nursechrisp to my book now! Or buy it now!

Please like, comment and share with anyone that you think would benefit from this information!

Exercise Fatigue: Are You Tired of It or Are You Tired?

Exercise Fatigue

Fatigue is a common complaint and discovering the source of it can help you take steps to regain your energy. In my book, Second Chance at Health I outline diet and exercise steps that can help eliminate fatigue by improving your health.

Are you are on one of my recommended mid-life wellness plans? My plans include a proper calorie count to meet your goals plus a movement plan that you enjoy, but find that you are now facing fatigue? This can be frustrating!

Fatigue from exercise is issue that has to be addressed. One of my mottos is that energy begets energy (certainly not an original thought- but it is true) and I certainly have experienced it.

Is it Fatigue or Boredom?

Exercise fatigue may occur because, well, you are tired of it. If you have become bored or unimpressed with your chosen movement plan, it’s time to make a change. Go back through my decision trees or look back in your life and remember what you loved to do as a child, teen or young adult.

My personal experience with exercise fatigue has resulted in trying and enjoying many different forms of movement. Running or jogging has always been one of my mainstays for my aerobic activity. However, at different times I have found that gym work outs with machines, weights at home, calisthenics, yoga and barre classes just to name a few,  have worked themselves into my movement plan over the years.

The proper amount of movement incorporated into your life should breed energy, focus, absence of colds, and a general sense of well-being. If you notice that you have become more susceptible to viral colds, and are just dragging around and unable to do what you want to do during the day, then too much exercise could be the culprit.

Are you over doing it?

Just like over eating, over exercising can result in detrimental effects on the body. It can weaken the immune system, hence the increased susceptibility to colds. Tt can cause persistent joint and muscle pain which could put you at risk for an injury.

Balance and moderation is the key. Aiming for 150 minutes of moderate exercise a week, or 30 minutes most days is enough for mid-life health.

Is it a Physical Symptom?

Another form of exercise fatigue is when you are actually doing what you love, but you feel a slump and can’t quite get there or complete it with the intensity that you want to. From my experience it could be that you are coming into the exercise time with normal blood sugar, and your exercise is causing a reduction in blood sugar and you are feeling the effects of the lower blood sugar.

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How to Simply Combat Exercise Fatigue

To combat this experience of fatigue during a workout, use ½ a small apple or about 15 grams of carbohydrates about 30 minutes before your planned exercise. This will provide additional carbohydrates to your body when you need them!

An alternative is to consume 100 calories of a protein shake, which is about 20 grams of protein about 30 minutes before your work out. This will also provide energy for your muscles when you need them and allow you to complete your exercises without the fatigue.

Typically my advice is that 30 minutes of moderate activity is adequate most days of the week. I recommend HIIT 2 times a week and NEAT every day of the week.

Having an open mind and an evergreen mindset towards your health will prevent you from jumping ship when things get boring. There is not a BEST diet or exercise plan, the BEST one is the one that you will DO.

Happy exercising!

In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that will benefit you.

Please go to my website Nursechrisp to order or buy it now book!

 

Please like, comment and share with anyone that you think would benefit from this information!