Keeping Fat Off Permanently!

August 13, 2012

After a person loses some body fat, how can that person keep the fat off PERMANENTLY?  Well, after you’ve lost the fat you want to lose, then you’ll keep the fat off by performing these 2 key permanent fat loss activities: 1) You’ll continue to do some of what you did to lose the fat, and 2) you’ll regularly monitor yourself.

1. Do Some of What You Did to Lose the Fat
In some ways, maintaining weight loss is a lot like maintaining a good relationship.  Think about when you were going after your wife or girlfriend.  You took her out.  You talked with her.  You spent time with her.  With your words and your actions, you told her how beautiful and sexy she was.  Remember that?  Yeah….

Anyway, to keep your relationship with her burning hot, a wise thing to do after you’ve captured her with your studliness and charms, is to continue to wine and dine her, and tell her how great and beautiful and sexy she is.  It’s just that you don’t have to do it as often as you did while you were pursuing her.  Once you’ve got her, it’s time to go into maintenance mode:-).

Your fat loss is the same way.  You will spend a good amount of time and energy getting to where you want to be fat loss-wise.  You will pursue your fat loss goal with your mind and body and strength.  Luckily, once you’re there, you won’t have to work as much to maintain your achievement.  But, you will have to continue to work, and the type of work you did to get fit will be the same type of work you do to stay fit.  For this reason, when you start your journey to leanness, you should choose foods that you can see yourself eating, and activities you can see yourself doing for the rest of your life.

So, what did you do, or what are you planning on doing, to get rid of the fat you don’t want? Choose carefully, because whatever you do to lose fat will likely be what you do to keep it off.  Once you’ve gotten the fat off and you’re in the condition you want to be in, at that point you may be able to be a little less intense.  It will be time to go into maintenance mode.  And think about it: if you ate foods and did exercise that you enjoyed (or, at least tolerated easily) while you were trying to get to your fitness goal, then eating those same foods and doing the same types of exercise in the maintenance phase won’t be difficult.

Here are some examples.  Let’s say you lost your weight by cutting out sodas and fried foods from your diet.  Well, then to keep the fat off, you would continue to avoid sodas and fried food on most days. Or, if you lost your weight by doing cardio 3 days per week, lifting weights 3 days per week, and eating primarily lean meats, fruits, and vegetables, then you’ll be successful keeping it off by doing cardio, lifting weights, and eating lean meats, fruits, and vegetables.  After you’ve reached your fat loss and fitness goals, then you should be able to cut back a bit on your exercise if you like, and you’ll be able to gradually increase the amount of food you’re eating (assuming you had cut back on your eating during your fat loss journey).  If you continue to do what got you fit on most days of the week, that is the process of “doing some of what you did to lose the fat”, and that will be what keeps the fat off and keeps your fitness “on”!

2. Regularly Monitor Yourself
Let’s go back to what it takes to maintain a good relationship.  How do you know if your relationship is still going strong?  You’ve got to “monitor” it.  You’ve got to check in on it every once in a while.  You’ve got to talk with your lady love.  Get a feel for what she’s thinking and how she’s feeling.  Listen to her.  Appreciate her.  Mmmm hmmm.  Yeah…

Similarly, you’ve got to monitor your fat loss and fitness.  How do you do that?  By weighing yourself regularly, and if possible, by checking your body fat level regularly.  You should weigh yourself at least one time per week.  If you regularly monitor yourself, then you will know if you’re on the road you want to be on, or if  you’re getting off track.  If you start to gain fat, then you simply “tighten things up” by becoming more strict with your diet and exercise until you get back to your goal condition.  Also, if you get off track, you should note what you did that seemed to cause you to lose your fitness edge.  Then you’ll know what to avoid and/or what to expect if you repeat that action in the future.

Concerning weighing yourself, when you weigh yourself, you should weigh yourself according to the correct “weighing procedure”.  Let’s briefly talk about the “weighing procedure”. Here’s how to do it. Pick an official “weigh day”. On that day, pick a specific “weigh time”. Then, on your official weigh day, right around your official weigh time, weigh yourself.

Something else to keep in mind when you weigh yourself is that you should make sure you weigh yourself under the same “conditions” each week. In other words, if you weighed yourself after waking up, before eating, after using the restroom, and with no clothes on, then every time you have your official weigh in you should weigh yourself after waking up, before eating, after using the restroom, and with no clothes on. By the way, those conditions are the ones under which I weigh myself, and I recommend that you weigh yourself similarly. Doing this will give you more reliable weight readings because it will cut out many of the variables that can cause your weight to fluctuate during the course of a day.


There are a whole slew of fitness products that say they’re going to solve your weight loss problems.  Off the top of my head, I can’t think of one of them that advertises that it will help you keep your weight off permanently.  Use the two keys discussed in this post to permanently keep yourself in the condition you choose for yourself.



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