Hello All. This is how I keep the weight off.

bmaw01

Hey All,

I'm a 45 year old male from New Jersey. I love staying in shape, and I'd like to share a few ways that I keep the weight off and stay in shape.

1) Plan your meals on Sunday for the week in advance.
- When I first started this it took some time, but I can now do this quite effortlessly. I will normally do this for my lunches, so I can take them quickly in the morning on my way to work. I like chicken, so what I will do is I make enough chicken for 6 days. That's the same for brown rice, and asparagus tips. I will make enough to last me 6 days, and when I'm down I will portion them equally and put these items in 6 separate tupperware containers. I put these containers in the freezer. When I get to work all I need to do is pop my container in the microwave and bam! Lunch is served. I might add 1 tsp of coconut oil to give my lunch a little flavor.

2) Eat the same thing everyday.
-I like to sit down on Sunday and use Myfitnesspal to map out my eating plan for the week. Yes, it sounds boring but it's much easier to keep track of the same items for the upcoming week. Plus, you don't have to keep putting in your items via myfitnesspal. And what happens if you don't have an internet connection? Once I have the items in myfitnesspal for the 6 days I'm done with it. All I need to do is follow the plan. I like to purchase my food on Sunday as well. It makes following an eating plan much easier and simplier.

3) Make Sunday your reward day.
-Following a healthy plan all week can get tiresome. This is why you need to reward yourself, and for me I like to do this on Sunday. I'm not going to go nuts and eat everything in the store, but I will eat a bit of ice cream. If I want fast food I will order that as well. Everything in moderation. I just like to do this on Sunday.

4) Utilize Intermittent Fasting (IF).
-This is huge for me. Intermittent Fasting or IF is eating your food during certain hours. For me, I like to IF for 14-16 hours. This means that I stop eating at 7pm. When I go to sleep at 9pm I've already been IF for 2 hours. I will sleep for 7 hours. When I wake up I've already been IF for 9 hours. So, if I want to IF for 17 hours I can't eat for another 8 hours. I like to work out on an empty stomach, but before I do this I will drink a black coffee or a no calorie energy drink. You are fine as long as it has no calories. Plus, caffeine curbs the hunger pains. After I work out I will go home, shower and head to work. By the time lunch rolls around I can then start to eat. I have the 7 hour window (12-7pm) to get my 2100 calories in. This is my breakfast, lunch, dinner and supplements. There are many benefits to intermittent fasting. Look it up online.

When I first started this I had a difficult time. You just need to make it a habit by doing it everyday.