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Losing Weight and Keeping It Off

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We live in a eat-and-run, massive-portion-sized culture, so maintaining a healthy weight can be tough—and losing weight, almost impossible.  It doesn’t help that everywhere you look you see fad diets and “quick-fix” plans that confuse us, and ultimately fail.  If you’ve tried and failed to lose weight before, you may believe that it’s just too difficult or that diets don’t work for you.  And in one sense, you may be right: traditional diets don’t work—at least not in the long term.

However, there are plenty of changes you can make that will help you to achieve lasting weight loss success.  The key is to choose a plan that provides plenty of enjoyable choices, avoid common dieting pitfalls, and learn how to develop a healthier lifestyle. 

Your weight is constantly fluctuating high and low and it seems like a balancing act.  So, how do you gain or lose weight in the first place.  Its simple, if you eat more calories than you burn then you gain weight. If you eat fewer calories than you burn, you lose weight.

Since 3,500 calories equals about 1 pound of fat, if you cut 500 calories from your typical diet each day, you’ll lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories). Simple, right? So why is weight loss so hard?

Many times, we make weight loss much  more difficult than it needs to be with extreme diets, unhealthy lifestyle choices, and emotional eating habits that stop us before we get started.  Is there a better way?  Of course, you can lose weight without feeling miserable.  Start by making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied—as well as winning the battle of the bulge.

People who lose 30lbs + and keep it off do three things:

1.) The workout at home (click on programs at the top of the page to find all kinds of in home workout programs (DVD’s, fitness guides and nutrition guides).

2.) They weight themselves everyday

3.) They eat breakfast every morning.

Source: National Weight Control Registry

So how do you lose weight and keep it off?

1) Do Some Research. Read. Watch. Absorb. Get facts from experts, health professionals and reliable sources who know what they’re talking about.  Gather good data and apply those numbers and strategies to your own situation.  This is one of the many reasons I created  I was constantly hearing people say they just don’t know what to do, so I created this website to give them a place to gather information and support.  CLICK HERE to find out how to make me your fitness coach for FREE!!!

2) Skip dumb fads.  This includes master cleanses, herbal laxatives, TrimSpa wannabes, apple cider vinegar diets, grapefruit diets, chicken soup diets, cabbage soup diets, that godforsaken cookie diet.  As mentioned above, these are often dangerous, pricey, and based on bum science (when they’re based on any science whatsoever).

3) Eat Good Food.  EAT FOOD: consume whole foods and/or products with very short ingredient lists.  Don’t eat anything your great-great-grandmother wouldn’t recognize as food and check your portions.  I would suggest eating less meat. Increase your produce intake.  Serve more whole grains.

4) Cook.  By cooking at home, you regulate portions, control ingredients, spend less money, and reduce wasteful packaging.  It keeps you out of restaurants and fast food joints, where serving sizes are much larger than they were 30, 20, or even 10 years ago.  A few minutes in the kitchen could save you a few years of heartache down the line.  I have found that I can make healthy, satisfying foods in 20 minutes or less.

5) Get up and move.  To lose weight and keep it off, you must consistently burn more or as many calories as you take in.  You should complete some degree of daily exercise, probably for the entirety of one’s life.  Use it or lose it, folks.

6) “Drink your water people”.  It’s been estimated that soda makes up 10% of all calories in the American diet.  That’s practically enough for its own food group.  Plus, USA Today and Yale University say: “[Soda drinkers] do not appear to compensate by reducing calories somewhere else in their diets, so they tend to pack on extra pounds.” By replacing pop with water, you’re cutting calories and hydrating your body in a healthy way.  Oh and by the way diet drinks are just as bad, CLICK HERE to read my post on the dangers of diet drinks.

7) Turn off the TV.  According to the National Institute of Media and Family, “children who watch more than three hours of television a day are 50 per cent more likely to be obese than kids who watch fewer than two hours.” If TV is that detrimental to kids, you know it can’t have a spectacular effect on adults. Same goes for your computer and/or Playstation. That’s time you could be cooking, moving, socializing, learning, reading … you get the picture.

8.) Eat a good breakfast. The National Weight Control Registry is a reputable organization that monitors people who have kept 30 pounds off for at least one year. (On average, it’s 66 pounds for five-plus years.) Of those successful individuals, 78% eat breakfast every single day.  It prevents overeating through the rest of the day, and “may leave the subject with a better ability to perform physical activity.”  If you will eat 30 grams of protein first thing in the morning it will jump start your metabolism for the rest of the day.  What does this mean?  Extra calorie burn without exercise.

9) Moderation.  Are you a cold turkey kind of person? Unless it’s a medical crisis, take baby steps.  Change your behaviors a little at a time.  Don’t starve yourself.  I lost 33 lbs by eating 6 meals a day and 3,600 calories.  Work your way up to more intense exercise.  You may not even notice the difference after awhile, because it’s become such a part of you.

10) Don’t diet. Change your lifestyle. The vast majority of successful dieters gain the weight back, maybe because he very word “diet” implies a temporary modification of habit, as opposed to a lifelong adoption of behaviors.  For weight loss to work, it’s gotta be for the long term.

Make Me Your FREE Coach. Just click the logo.

*Note – If you have a “dud” coach and would like to change coaches, the process to do so is very simple. Simply email and tell them that you would like “Coach Todd Greene (Coach ID #99963) at ” as your coach. Please CC me as well so I can ensure to follow-up.


And 2 favors that I ask: 1) If you like the hard work I put into writing my articles and videos, PLEASE help me out by sharing them. Click the share links below them and share them on FB, twitter, etc.  It really helps me get more exposure and grow TeamInternallyFit! 2) Also, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site,, (If you buy from the plain Beachbody site I get no credit). It helps with the amount of time I spend answering all your questions and helping you out. Thank you! I really appreciate it! 


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