Audrey Adams, a weight-loss influencer, lost 40 pounds not once, but twice. However, she gained it all back within eight months after the first time because her habits weren’t sustainable for long-term success. Before embarking on her weight-loss journey for the second time, she made some key adjustments.
In a TikTok video, Adams shared that she realized she couldn’t keep the weight off by following a restrictive diet and extreme workout plan. Instead, she created six diet and lifestyle „non-negotiables“ for herself that she followed daily. Here are some tips on how she successfully maintained her weight loss:
1. Create a personalized protein diet: Adams found success by eating about a gram of protein per pound of body weight every day, ranging from 120 to 140 grams depending on her weight.
2. Consume more whole foods and fewer processed foods: Adams eliminated processed foods from her diet and focused on single-ingredient whole foods, which helped reduce cravings and increase energy.
3. Set an attainable step goal: Adams challenged herself to walk 10,000 to 12,000 steps per day, making walking a regular part of her routine.
4. Ditch the concept of „cheat days“ and „cheat meals“: Adams allowed herself to indulge in cravings without labeling them as cheating, promoting a sustainable lifestyle.
5. Revise your gym routine to include more weight lifting: Adams found that incorporating strength training was crucial for maintaining weight loss and building lean muscle.
6. Reframe your mindset about weight loss: Adams committed to viewing weight loss as a long-term process rather than a quick fix for a specific event or goal.