5 Steps to Lose Weight and Keep it Off


Want to know the secret to losing weight and keeping it off??!?!

Here it is…. CONSISTENCY!

Yep, at the root of everything else I am about to share with you, this one ingredient will 100% help you reach your goal.

Consistency is exactly what got you into whatever position you are in at this very moment. If you are consistently overeating or undereating, you can see first hand how this concept works. Each day that you do the same thing, you are becoming the product of your own doing.

If you are truly ready to change, you will. No one can do the work but you. If 2017 is calling you to health and fitness game, let’s go!


First things first, understand that you are beautiful and strong and really can do anything you set your mind to. If you think you can’t, dig deeper. I found that journaling about my health and fitness helps me stay on track. If you know why you are doing something, it’s easier to get up every day and do it.


Here are my 5 pointers for staying on track:

1. Write down your why and reason for wanting to seek a life of health and fitness.

I want to be more in shape for aesthetic and health reasons. I know when I eat healthier and am active, I feel better. I want to feel better.

2. Make a plan and write it down. If you do not know where to start, seek professional help through a trainer/nutritionist/YouTube/Online Fitness Groups, etc. I am more than happy to help anyone who needs guidance. CLICK HERE to chat!

I think this is key* physically write down your plan. The only thing your plan needs to have is consistency and a goal(s) that you can track. Start simple and work your way into more challenging goals.


3. Pick ONE thing to do differently starting today. That’s all it takes. You have to stop making excuses because the only person you are hurting is yourself.

This can be something as simple as drinking more water, introducing a new form of exercise for X amount of minutes, getting up 10 minutes earlier and stretching, eating vegetables at every meal.

4. Start your plan knowing that it will change and evolve as you change and evolve.

I want to lose 10lbs because I will feel better about the way my clothes fit. I know my weight brings on poor self-esteem because I do not feel as confident. I know carrying around extra weight can also lead to health issues. God has given me one body to live my life, and I need to take care of it to the best of my ability.


Here is a mock plan that covers an entire month at a high level.

Week 1: I am going to go to the gym three times for at least thirty minutes. I am also going to drink one more water bottle full of water each day.

Week 2: Increase my gym time to 40 minutes, continue to drink the same amount of water, and focus on a nutrient dense breakfast (more protein and whole grains. Less sugar).

Week 3: Increase my gym time to 50 minutes, add another water bottle full of water, focus on a nutrient dense breakfast.

Week 4: Gym and water the same. Nutrient dense breakfast AND lunch.


Each week you will have to evaluate what is working and what is not. You will be uncomfortable at first, but you don’t need to be miserable. For example, going to the gym three times a week might be uncomfortable, but miserable is doing a workout at the gym that you hate. I cannot stand the elliptical. Don’t know why, but I hate it, so I NEVER DO IT! There are so many alternatives to low impact cardio you can choose from. Don’t torture yourself.

5. Finally, instead of counting calories all day think about this– Does my plate have a fistful of protein on it? This could be eggs, chicken, tofu, beef, turkey, fish, etc. Does my plate have nutrient dense grains/carbs? This could be rice, quinoa, sweet potato, beans, regular potato, etc. Does my plate have a serving of fat? Depending on what fat you are eating, this will vary. This could be cheese, nut butter, butter, basically anything with dairy. Does my plate have color? This could be steamed veggies or fresh fruit.

I count macros when I am training for competitions, but this is not a ‘lifestyle’ I can maintain 365 days a year. What I can maintain is the principal behind this type of nutrition plan, which is balance.


Be kind to your body and take care of what God has given you.

XO ~ 405204231270418120117


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