Once you’ve lost the weight, you need to learn how to keep it off. Most people do gain the weight back after they lose it, because they go right back to their old habits. As you get closer to your goal weight, you will need to start easing into the lifestyle that you will continue for the rest of your life. You will need to remember to keep cutting out the biggest sources of blood sugar spikes, including sugar, white flour, white rice, and potatoes. You will need to continue consuming plenty of fresh fruits and vegetables, healthy seafood, and other lean proteins. And you will need to continue getting some exercise.
Always remember that if you don’t continue the lifestyle, you are doomed to repeat everything you’ve just been through. You’ll have to deal with the pain of being overweight, the embarrassment you feel when you go out in public, the difficulty losing the weight, the aches, pains, and discomfort of being overweight, and all of those other issues.
That’s something you don’t ever want to have to go through again, right?
Never let go of the things you’re feeling right now. Never forget the struggle. Never forget the pain. Never, ever forget.
Once you let go, once you get past it and you move on, you cannot forget. If you allow yourself to forget what it was like, you’ll be back on that road to obesity before you know it.
It’s a good idea to keep a lot of photos of yourself before you lost the weight. Keep a journal of how difficult your dieting is. Write notes in it about how horrible you feel, how embarrassed you are, how your life is miserable. Keep all of this together and look at it regularly.
Yes, it will be painful to dredge up those memories of when you were so unhealthy, but it will help you stay healthy. The emotional pain you feel will be nothing compared to what your friends and family would feel if they lost you because you had a heart attack or stroke due to obesity, or the pain you would feel if you gained all of the weight back.
Keep eating healthily. Keep exercising. Keep living the healthiest life possible.
Never, ever forget.
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The main thing is to keep your fridge and cabinets stocked with plenty of foods you can eat in unlimited or substantial quantities. First, let’s talk about some things you can eat in unlimited quantities. These are foods that, if you eat them until you feel like you’re going to puke, you still shouldn’t fear gaining any weight! These are also foods that contain vitamins, minerals, and other essential elements. They are foods you can feel good about eating, and you don’t have to feel guilty, even if you overeat them. They are also rich in antioxidants and perhaps other important elements that scientists haven’t even discovered, yet! Foods to eat in unlimited quantities:
Apples
Asparagus
Beets
Blueberries
Cabbage
Cantaloupe
Carrots
Cauliflower
Celery
Cranberries
Cucumbers
Dill Pickles (Kosher or Hamburger Dill)
Fresh Herbs or Dried
Garlic
Grapefruit
Green Beans
Greens (All Types)
Honeydew Melons
Lemons and Limes
Lettuce
Mangoes
Mushrooms
Onions
Papayas
Peaches
Peppers (All Kinds)
Pineapple
Radishes
Raspberries
Spinach
Strawberries
Tangerines
Tomatoes
Turnips
Watermelon
Zucchini
You can combine these ingredients into delicious recipes that taste great, too. This will help keep you motivated. The better tasting the food is that you’re eating, the more likely it is you will stick to the system.
These ingredients can work very well together. For example, you could take some of the vegetables like tomatoes, cabbage, onions, carrots, zucchini, celery, and green beans and make a very nice soup. You could also use unlimited fresh herbs or dried herbs to flavor it.
You could make a nice fruit salad using various fruits, flavorings, and herbs. Mint and cilantro both go very well with many different types of fruits, and lemon or lime juice with a touch of salt can make a sweet fruit salad a bit more savory.
Lemon juice can also be used on its own, with herbs, or blended with fruit to make a dressing for salads. A salad of spinach and sliced mushrooms tastes amazing with a vinaigrette of raspberries, cranberries, or strawberries with lemon juice, red wine vinegar, salt, and pepper.
Experiment with using these ingredients to make various recipes. You can also add small amounts of foods that aren’t on the list, comprising a recipe mostly of these items and using other foods as flavorings.
For example, you could make a soup using these vegetables and using a small amount of boneless, skinless chicken breast to flavor it and add protein. Or you could make a delicious salsa with tomatoes, onions, jalapeno peppers, cilantro, and lime juice, and then serve it over lettuce with a ½ cup of black beans.
The combinations are practically endless, especially when you start using foods that you can’t have in unlimited quantities to bring flavors together.
Now you need to know some flavorings you can use in unlimited quantities. Some condiments are high in sugar or fat, and you should avoid these for the most part. You can enjoy small quantities of them, but it’s best to limit them.
Flavorings to enjoy in unlimited quantities:
Mustard
Vinegar (All Types)
Spices (No Sugar, No or Low Sodium)
Herbs
Lemon Juice
Lime Juice
Make sure the flavorings you buy do not contain MSG. There are many seasonings on the market that do. The salt replacement Accent, in fact, IS monosodium glutamate, so avoid this one at all costs! Look for flavorings that contain as little sodium as possible, but you don’t have to avoid it completely.
Next, let’s look at some various types of proteins you can add to the unlimited foods to bring a meal together and make it more filling. You should limit these foods to smaller servings, but you should make sure to use some of these every day.
Proteins to enjoy in smaller quantities:
Boneless, Skinless Chicken Breast
Turkey Breast
Most Types of Fish
Lean Beef
Beans (All Types)
Other Lean Meats
Tofu
Nuts
Lean meats, beans, nuts, and tofu are filling. They also provide nutrients like iron that are essential for a healthy body. They should be used more as a flavoring for other foods than a major part of the meal, especially when trying to lose weight.
Vegetarians can obviously leave meat out entirely, opting for vegetable-based protein sources. There is a lot of controversy about whether soy-based products like tofu are good for you or not, but I personally use it in small quantities.
Flavorings to enjoy in smaller quantities:
Salt
Ketchup (Preferably Sugar-Free)
Olive Oil (Limit Carefully)
Agave Nectar (Liquid Sweetener, Natural, Won’t Spike Blood Sugar)
Soy Sauce (High In Sodium, So Limit)
You shouldn’t eliminate salt from your diet completely, as your body does need a bit of salt to run properly. But these should be limited as much as possible.
Olive oil is one of the healthiest oils you can use. Studies have shown that people who consume around two tablespoons of olive oil daily for one week show less oxidation of LDL cholesterol, as well as higher levels of antioxidants in their blood.
Olive oil can help protect against ulcers and gastritis. It may help prevent colon cancer. It contains vitamin # and phenols. In short, it is probably the best fat you can possibly consume.
As with nearly anything, it should be consumed in limited quantities. It is still very high in calories, and of course, is pure fat. Eating enough of it will cause you to gain weight, but it should still be used in small amounts because of its protective benefits.
Agave nectar is a natural sweetener that comes from a type of cactus. It tastes very sweet, but it won’t spike your blood sugar like process sugar, honey, syrup, and other sweeteners. It’s also considered much safer than aspartame and other chemical sweeteners.
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