Harmonize Fitness
Harmonize Fitness

How to maintain a lean physique


One thing is to lose weight, another is to keep that weight off and maintain a lean physique.

If you´re trying to lose weight or you´ve been trying for several times let me ask you something, what´s your real goal? Just to lose weight and not care about what happens next? Or do you want to lose weight, keep it off, maintain your results and maintain a lean physique? You´ve probably want the last one so that you can stop worrying about your weight, your health and you can enjoy life.

If you follow the right weight loss program you don´t need to worry about losing weight, plateauing or keeping the weight off, even when the beginning is hard because of the changes you need to make once you get comfortable with is you´ll see that it´s really simple and easy to lose weight and keep it off and you also have the freedom to enjoy life as you´ve never done before.

The reason why most programs don´t work and you don´t get the results or is impossible to keep those results if because they focus on the most common advice “eat less – move more”, they want to give you results as fast as possible without considering your health just so that you keep buying the products, memberships, etc. When a program focuses on calories they´re neglecting the most important factor related to weight gain or weight loss, hormones and metabolism. The reason why you gain weight, you´re obese or overweight is because your hormones and metabolism are not working efficiently and this is the reason why you find it really hard to lose weight and keep it off. Most weight loss programs make more harm and damage to your hormones and metabolism which cause plateaus (you stop losing weight), you regain all the weight and leads to yo-yo dieting and eating disorders.

To lose weight, keep it off and maintain a lean physique you need to focus on improving hormones and metabolism, if they are working properly it will be easier for you to lose weight, to keep it off and to maintain a lean physique unfortunately most programs ignore this. To improve your hormones and metabolism you need to focus on your diet, exercise is important and you do need to increase physical activity throughout the day and do resistance exercise but alone won´t improve hormones and metabolism as diet does.

For your diet you need to consider what you eat and when you eat, this two play an important role, if you eat 5 or 6 times a day, if you have 3 meals (breakfast, lunch and dinner) and you have snacks in between because you feel you need them to give you the energy you need to keep going, or you feel dizzy, tired, low mood, etc; then it´s clear that your hormones and metabolism are not working properly. First you need to write down everything you eat, I know this is tedious and boring and sometimes hard to do but set it as a challenge, take one week, and write everything you eat, include all your meals and snacks, everything you drink even coffee and water, write that snickers bar or apple, that coke, everything. The next week try to be aware of why you´re eating, especially the snacks, every time you catch yourself eating that snickers bar or that can of coke, or a donut or any other snack ask yourself why you´re doing, are you really hunger? Is it because you´re anxious or stressed? Is it because you´re bored? Or just because of habit?

Then you´ll start swapping unhealthy options for healthy ones, you can start with breakfast, if for breakfast you have a bowl of cereal with milk, orange juice, coffee, or you have some bagels with jam or a sandwich swap it for some scramble or fried eggs with one or 2 slices of bacon. During this first weeks you don´t need to schedule any time to exercise, just focus on improving your diet and take short walks when you can especially right after big meals (breakfast, lunch and dinner).

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