I reached my first goal of 145 last summer. I have managed to maintain within 4-5 pounds since then. My secret is: I step on the scale every morning to make sure I am not letting the weight slip up on me. If it looks like I'm gaining, I can refocus on my food and exercise.
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I have found that eating about 5 to 6 mini meals a day keeps my weight down. If I eat 3 big meals and a snack every day, I will gain more than I should. I am not a very active person so I have to do what I can without relying on exercise to help me keep my weight down.
Fiber is an important key to help keep your weight down. Think of your intestines as a factory that needs to work at its best to keep your body working smoothly. Great sources of fiber are fruit, vegetables, beans/legumes, whole wheat. 52
You need several different sources each day to keep the factory working at its best!
Find someone to come to the gym with you. If you arrange to meet up with them somewhere else then go together, that commits you every time and makes it hard to just not bother to turn up. It doesn't have to be a close friend - I've managed to persuade the lady who runs our local burger van to come with me now, after she was talking to me about how hard it is to keep her weight down, working there. People are often afraid to go alone and would love to be invited with you!
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