Relying on external motivators hinders long term weight loss goals, Making positive lifestyle changes for yourself can assist with losing weight

6 Easy Tips To Keep Your Lost Weight Off

The food you eat can either be the safest & most powerful form of medicine…or the slowest form of poison.

Ann Wigmore

Before taking on any weight loss journey, the reasons for the change need to be plainly stated. However, people who look towards outside sources for those reasons or use external sources to uncover their reasons tend to fail.

They tend to lose themselves in the process and become so consumed in their journey to lose weight that they overlook the person for whom the changes should be made in the first place: themselves.

Tips for Sustainable Weight Loss


Making lasting, positive changes for yourself is incredibly challenging, and it is arguably the most difficult thing humans in modern society can undertake. We are surrounded by a myriad of images and social representations, which enforce a certain ideal and demand that we make changes for a predetermined reason outside of our own motivators.

As a result, we forget the real reasons behind “getting a six-pack” or achieving a certain number on a scale. Even for the fittest individuals who eat exceptionally well, these results are often impossible to achieve. True success in weight loss can therefore only be achieved when we look past airbrushed nonsense and instead look inwards.

While this means something different for everyone, there are some overarching principles, which may be beneficial in starting your internally-motivated weight loss journey. Here are a few of the factors, which many people who lose weight and keep it off have credited to their success:

Take some time to yourself

Before you even begin to purse weight loss, take some time to sit down and really think about why you want to lose weight. Define your goals, but be realistic with them. Your weight loss goals can also encompass more than a number. For example, “trying more healthy recipes” or “finding an exercise class I love” can also be encompassed by your weight loss journey.Once you’ve defined your goals, it’s okay to reach out to external sources for help. Yet, the initial goals and reasons must come from you.

Keep your goals at the forefront of your mind

woman putting post-it note on computer screen with a reminder

It’s easy to get distracted by day-to-day responsibilities and priorities, but this should now be one of your priorities. The decisions you make every day will enable you to meet your goals, so give yourself ample reminders of what it is that you’re pursuing. If you need to set an alarm on your phone to remind you to exercise, or you want to stick a note on your computer reminding you to eat more vegetables, then do it!

Remember, these types of goals don’t take “breaks.” Achievement is a result of the culmination of your everyday decisions. Set yourself up for the best odds of success by thinking ahead. This could include planning your meals out for the week in advance and only purchasing the ingredients needed for them when you’re grocery shopping.

Or, perhaps you feel like it’s easier to stick to your healthy eating plan when you prepare your breakfasts and lunches for the week in advance. Determine which strategies work best to help you reach your goals, then stick with them.

Give yourself positive reinforcement

Mature couple shopping in city

Don’t wait for someone else to give you encouragement. People are often consumed with their own priorities – and that’s okay. Remember your reasons for why you started this – they are yours and yours alone.Celebrate the small wins you achieve in your pursuit towards bigger milestones.

Whether it’s eating a balanced breakfast, working out five days on a given week, or another small victory, recognize these achievements and give yourself praise. You might even want to incorporate healthy rewards along your journey, such as new workout clothing.

Be selfish in your endeavor

Silhouette of individual hiking on sunny cliffside

This is for you! You may have to sacrifice other things in your life to make time for healthy eating and exercise. Keep in mind that you must put yourself first in order to be a good friend, parent, employee, sibling, or any other role you may take on. Your success will ultimately have a positive effect on the people around you, but the process is all yours.

If you fall off a bit, get back on immediately

White plate with cheese burger and french fries

Going into your journey, you should expect to have slip-ups. From special occasions to vacations, there may be moments where you indulge here and there. You can give yourself the freedom to enjoy these moments without guilt – as long as you know you’ll get right back into your healthy habits the next day.

Research has actually shown that having the occasional “cheat meal” can satisfy appetite while maintaining psychological balance. Falling off every once in a while isn’t the problem, but staying off is. Just get back into it and focus your efforts on moving forward – it won’t do any good to look to the past and shame yourself for a mistake.

Enjoy the process and take it slow

Bald, mature man smiling while wearing a buisness suit

Weight loss is a journey, but weight management is a lifelong endeavor. Every meal, training session, and day full of healthy choices is a win. Enjoy these wins – you’ll have a lot of them during a lifetime of health and wellness!

Achieving lasting weight loss isn’t simple, but understanding the psychological influences behind weight gain and failed diets is an important first step towards success. Once you know why it is that you want to lose weight and find ways to combat the influencers that have held you back before, you’ll have the greatest tool available for becoming healthier – and you can’t find that in any fad diets.

Psychology of Weight Loss – In Conclusion


Mature old man doing yoga outside in a park on a sunny day

Weight loss is one of the most commonly sought-after goals in our society. However, many fail because of stress, increased appetite through a release of ghrelin, and the outside influence of TV shows, movies, and people may have on our behavior.

Long term weight loss is achieved by making lasting, positive changes for yourself instead of others. It is arguably the most difficult thing humans in modern society can undertake. Once you understand the reason(s) you want to lose weight and find a way to combat your external influencers, you’ll have the greatest tool available for becoming healthier!

Next Steps to Long-Term Sustainable Weight Loss


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About the Author

Joshua D’Alessandro MS, CSCS, CISSN
Nutrition & Exercise Counselor at Cenegenics New York City

My name is Joshua D'Alessandro and I am an Exercise and Nutrition Counselor for Cenegenics in NY. My passion for fitness began at a very young age and has manifested into a career filled with possibilities. The countries largest epidemic, and quite possibly the root cause of most issues, is diminishing health. In my career, I hope to do everything and anything I can to improve the well being and lives of the people around me! 

Key Resources

This guide was produced with contributions from the following key resources: 

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

The Cenegenics Education and Research Foundation  

The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy

Click to purchase

Textbook Authors:

Jeffrey Park Leake, M.D., CPT

Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.

Todd David Greenberg, M.D., CSCS

Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.

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