Losing 100 pounds at the age of 14 was a journey filled with challenges, self-discovery, and resilience. However, the real test came in the years that followed — the battle to maintain a healthy weight. 

Weight loss requires you to make lifestyle changes, but what many people fail to realize is that those changes must be permanent. At least if you hope to maintain your weight loss. 

So what changes did I have to stick to, to maintain my 100 pound weight loss for 18 years?

Weight Fluctuation is Normal

Firstly, I want to be clear that my weight has fluctuated over the years. There are many events and lifestyle factors that can cause weight gain, including stress, hormonal changes, and even relationships. 

I point this out because weight fluctuation is normal–it’s not realistic to remain one weight every day for the rest of your life. However, I’ve put certain systems in place over the years that help me get back on track when I’ve gained more weight than I’d like. 

With these systems in place, I don’t over-stress about weight fluctuations, because I know how to get myself back on track .

Exercise as a Daily Ritual

One of the key strategies I’ve implemented for my weight maintenance is a commitment to regular exercise. I make it a rule never to go more than a couple of days without some form of physical activity. 

Even during the craziest periods in my life, I’ve always found time to squeeze in a workout at least 3 days a week. Today, I aim to do something active nearly everyday, even if that’s just a brisk walk. 

Staying active keeps me physically fit and helps to burn off extra calories from days when I eat more than intended. More importantly, staying active encourages me to make healthier choices in general. 

I’m less tempted to want to eat bad foods or indulge in self sabotaging behaviors when I’m feeling and looking my best. 

Finding Balance in Nutrition

Maintaining a balanced diet is essential for long-term success. You can’t just change your diet to lose weight then return to your former eating habits. If you do that, you will return to your former weight. 

Over the past 18 years I’ve maintained my weight loss by sticking to a healthy diet year round. This doesn’t mean I never indulge or don’t enjoy myself with food. 

What it means is that I stick to healthy staples in my diet for most of my meals. Some of these healthy staples include chicken, green veggies like broccoli and asparagus, fresh fruit, and healthy fats, like avocado and olive oil. 

I try to follow the 80-20 rule, which means I eat well 80% of the time and allow myself to indulge the other 20%. This has helped me maintain a healthy weight while also not feeling deprived. 

Having a Reset Plan

Though I try to maintain a balanced routine year-round, I’ll be honest, I don’t always succeed. Weekends and holidays can be challenging, with tempting foods and disrupted routines. 

There are times when I fall off my healthy habits for longer than I’d like. That’s why I have a reset plan that I can put into action when I’ve had one too many days of overindulgence.

Having a reset plan in place has been crucial for getting back on track after such periods. Whether it’s a week of clean eating, intermittent fasting, or extra workouts, having a set plan helps me regain focus and recommit to my health goals.

For example, if I overindulge one day, I compensate by eating lighter or incorporating more physical activity the next. This approach helps me avoid the guilt associated with occasional indulgences while ensuring that my overall habits remain in check.

Making it a Lifestyle I Enjoy

Maintaining a healthy lifestyle isn’t difficult for me because I genuinely enjoy it.

I enjoy eating a variety of healthy foods because I’ve found healthy foods that taste good to me. I enjoy working out because I have found forms of exercise I love doing. 

Though it might seem impossible to you right now, this can be true for anyone. No, you may not enjoy the same foods or forms of exercise that I do. 

That doesn’t mean, however, that there are no foods or forms of exercise that you would enjoy. You must continue experimenting with different foods and activities until you find things you do enjoy. 

Rules for Weight Loss Maintenance

Maintaining your weight loss comes down to practicing the same healthy habits that helped you lose weight in the first place. Understand that weight fluctuation is normal, as long as you don’t continue gaining.

It’s okay to indulge sometimes if you are eating healthy most of the time. When you do overindulge, make sure to have a reset plan in place to get you back on track.

Finally, stay active by finding something you like doing. Sticking to a healthy lifestyle and maintaining a healthy weight is easier when you are enjoying yourself.

Trust me when I tell you that once you do this, maintaining a healthy weight for 18 years won’t seem like such a big deal. 

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Thanks for reading! If you’d like to hear more about my weight loss story, check out my book 1 Year 100 Pounds. 

Also, be sure to follow me on Instagram, Tik Tok, and YouTube for weight loss tips and workout motivation!

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