10 Tips to Maintain Weight Loss and Stay Lean

Once you burn fat, lose weight and get lean, you have to maintain the body you've worked so hard to build.


Hopefully, you lost weight the right way by burning fat and consistently losing weight.

See 11 Metabolism Boosting Tips

Even if you did a quick weight loss program or fad diet (which I don't recommend), you might be able to build on the momentum and start doing things that will lean out your body. Its never too late to build muscle and eat right.

Those who have succeeded at transforming their bodies from fat to lean have health and fitness practices that they do on most days. It becomes a lifestyle. Where have you heard that before?

It really is that simple. You become what you habitually do, whether good or bad.

So, you need to establish what works for you to stay lean and keep the weight off.

Here are 10 Daily Weight Management Tips:



1. I am a snacker and always have been......that can be good or bad depending on the type of snacks I eat and how much. Its good to eat small meals every 3-4 hours but you still have to eat the right foods.

2. How much do you eat? Research shows that people will underestimate the amount of calories they eat.

According to the True Results Health Honesty Survey, 46 percent of those surveyed are not honest with family members and 32 percent admit to lying to doctors. True Results is a team of leading weight loss experts based in Texas.

"Lying about your health and fitness, if even only a few times per year, can signify a fundamental issue in your ability to achieve your health goals," said Jessica Diaz, nutritionist and exercise physiologist for True Results. "Numerous studies have shown, the key to achieving any health or fitness goal is support from those around you and that cannot happen if you're not honest with yourself or others."

Its a good idea to journal your eating habits until you have a handle on what and how much to eat.

3. Have an active lifestyle. This is a critical step to help you lose and manage your weight. Keep your fat-burning enzymes working during the day by standing and walking as much as possible. All movement burns calories.

4. Don't eat empty calories. Loading up on sugary drinks or foods are not very nutritious and they leave you wanting to eat more in just a short time.


5. Drink more water to help you eat less. Drink daily about a half an ounce of water for every pound of body weight (150 pound person would drink 75 ounces). Since your muscles are comprised of about 70% water, don't dehydrate yourself. During exercise, drink about a cup of water for every 15 minutes of exercise.

Water-based foods such as fruits and vegetables count toward water consumed. When you don't drink water, try beverages such as unsweetened tea. Limit the sodas.

6. Get adequate sleep. You must get enough sleep or your body won't work properly. Researchers have found that the less sleep the test subjects got, the higher their body mass index. The shorter sleep time altered the subjects hormone levels, energy decreased and appetite increased.

7 Strength training is critical to lean out your body. Do strength training 3 days a week. Do full-body strength training to burn total body fat and build muscle mass to boost your metabolism."Spot reduction" strength training won’t work and you must do more than cardio exercise to transform your body.

8. Interval cardio will burn fat and not waste away your muscle mass. All it takes is 20 minutes per session, 2-3 days a week.

9. Eat a balanced diet based on the macronutrients (healthy fats, carbohydrates, protein) before progressing to more advanced eating strategies like carb cycling. Eat enough to burn fat and build muscle. This will eliminate starvation diets.

For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer.

10. Get the help you need from other people. Get an accountability partner such as a spouse, friend or personal trainer. You can challenge each other to exercise and make good food choices.

Consistency is the key to maintaining your lean and healthy body. Come up with your own list and stick to it!

Do you want to:
  • Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
  • Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
  • Feel Better than You have Felt in Months or Years?
  • Have the Energy to Accomplish Your Daily Goals?
Be sure and register for my FREE 10-Day Body Fat Blast Jumpstart

I will coach you to transform your body and its definitely not just about weight loss.  You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!

Mark Dilworth, BA, PES

About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.