5 Secrets on how to keep the weight off


It takes dedicated hard work to burn fat and build muscle.

Maintaining fat loss is certainly possible. However, it does require that you remain vigilant with your healthy routine.

Start and maintain those healthy habits!

Start and maintain those healthy habits!


Here are 5 secrets to maintaining your fat loss. Think of these as your own personal lifestyle rules and stick with them at least 90% of the time to keep your body healthy and feeling great.

#1: Don’t Eat Just To Eat

There is no place in your healthy lifestyle for mindless snacking. I’m talking about a tub of popcorn at the movies or a bag of chips in front of the TV. All the calories ingested from mindless snacking have to end up somewhere… and that somewhere is on your person.

Snacks are fine when you are aware of how much you’re eating in order to balance it with the rest of your meals for the day.

#2: Stand (And Walk) When Possible

Have you heard the saying sitting is the new smoking? The idea is that a lifetime of sitting all-day-every-day is as harmful to your body as smoking. Think for a moment about how much of your day is spent sitting.

You wake up and sit down for breakfast. You sit on the drive to work. You take the elevator up. You sit for most of 8 hours at work. You take the elevator down. You sit on the drive home. You sit to eat dinner. You sit to watch TV.

That’s quite a bit of time spent sitting! Now imagine if you consciously stood for some of this time each day and took the stairs instead of the elevator. Over weeks and months, it really adds up in calories burned, muscles engaged... and overall fitness and health.

#3: Reduce Sugar Intake

I might sound like a broken record about this one, but that’s OK! Our bodies weren’t designed to ingest large amounts of sugar on a daily basis. When you regularly take in excess sugar the results are always the same. You. Gain. Weight.

The tricky part is that sugar is all around us, so avoiding it takes real vigilance.

Start with your morning beverage of choice. Does it have sugar in it? Many beverages that are blended and brewed at coffee shops are simply vehicles for ingesting sugar. Find a beverage that you enjoy without any added sugar and stick with the rule of minimizing/cutting out sugary beverages throughout your day.

#4: Keep Dinner Light

Who says that dinner should be the biggest and heartiest meal of the day? Instead, focus on enjoying light dinners that are centered around protein and veggies and avoid starches and carbs in the evening. We'll keep the recipes coming for solid dinner ideas for you, PDX.

#5: Exercise Often

How often do you brush your teeth? Do you sometimes take a few weeks or months off brushing your teeth? Um, no. That’s gross. You brush your teeth every day as an ongoing habit because you know that the benefits outweigh the slight inconvenience.

Can you see where I’m going with this? :)

Exercise only truly works when you do it as an ongoing habit because you know that the benefits outweigh the slight inconvenience. It’s part of keeping you healthy.

It’s part of who you are.

I’m here to make your daily exercise habit fun and effective. Call me at (503) 593-0179 or email today to get started now!

Coach Josh from TFW Portland... here to help you bring out the warrior within.