How to Prevent Going Back to Old Habits After Losing Weight

Congratulations!  You have exercised and develop healthy nutrition habits to lose weight, and you look and feel fabulous.  Now comes the hard part. How do you avoid reverting to bad habits and packing on the pounds that you lost?  There are a few effective strategies, which can help you, maintain your new figure, and they are easy to execute, providing a lifetime of benefits.



Whether your habits are good or bad, they are simply repeated patterns of behaviour.    Conscious actions performed regularly enough over time become unconscious and immediate. This has been proven in multiple studies, and according to Temple University professor Jo Anne White, PhD, also a life coach, you can use this to your advantage in your efforts to embracing your new healthy habits.

White says that you can avoid returning to your unhealthy ways by taking conscious control of your daily life.  If you have lost weight, tell yourself why you feel so good about your new figure.

Then write down your big "whys" for losing the weight.  Was it so you could live a longer life for your family?  Was it because you did not like the way you looked?  When your "why" is big enough, you will not allow yourself to slip back into old habits which deliver negative results.

When you write down your positive motivation and remind yourself how great you look and feel, keep this somewhere where you can review it daily.  And if you are having a tough time holding to your health and exercise habits, which have successfully lost weight, don't beat yourself up.

A spokesperson from the American Dietetic Association says that it is sometimes more difficult to maintain weight loss and fitness than it was to achieve your goals.

She points to the busy, fast-paced lives people lead, and constantly changing family, work and other issues as possible monkey wrenches, which can be thrown into the machinery of your healthy new habits.

Verbally recognize the occasions when you slip up, and don't be too hard on yourself. Feeling down about returning to bad health habits can lead to depression and anxiety, which can cause poor health and even more bad habits in the form of binge eating.

Remember this the next time you are reaching for some comfort food. Ask yourself first if you are really hungry, or if you are only looking for an emotional snack.

Remember the quickest way to revert to old bad habits is by totally depriving yourself of your favorite foods. Reward your weight loss and new figure periodically with treats and desserts that you used to eat too much of, and you will find it easier to stick to the fitness and weight loss program which got you the results you desire in the first place.


For more healthy tips and personalized weight loss plan, email


Easy homemade paleo bread recipe


Yields 1 loaf


  • 2 cups almond flour
  • 3 tablespoons coconut flour
  • 1/4 cup ground flaxmeal
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon baking soda
  • 5 organic eggs
  • 1 tablespoon coconut oil
  • 2 tablespoons raw honey
  • 1 tablespoon apple cider vinegar


  1. Grease a 7.5 x 3.5-inch loaf pan.
  2. In a food processor add the almond flour, coconut flour, flaxmeal, salt and the baking soda and pulse a few times.
  3. Add in each egg, the coconut oil, raw honey and the apple cider vinegar. Continue to process until the ingredients are mixed very well.
  4. Scoop the batter into the loaf pan and bake at 350 degrees F for 30-35 minutes or until the center is cooked completely.
  5. Allow the bread to cool completely and slice. Store in an airtight container for several days


Lemon and garlic scallops recipe


Serves 6


  • 3 tbsp garlic, minced;
  • 2 tbsp lemon juice;
  • 3/4 cup butter (or Ghee);
  • 2 pounds large scallops;
  • Salt and pepper to taste.


  1. Heat a pan over a medium heat and melt the butter or ghee. Add the minced garlic for a minute, until fragrant;
  2. Add the scallops and cook for a few minutes on the first side so they are about halfway cooked. Turn the scallops and finish cooking until they are firm and opaque.
  3. Put the scallops aside to a plate and add the lemon juice to the hot butter and garlic in the pan. Season to taste;
  4. Serve the scallops on a bed of steamed or roasted vegetables with the lemon and garlic butter sauce on top. Spinach and asparagus go very well with scallops. Additionally, sprinkle some fresh parsley or chives on top if available.



Sweet Potato and Buffalo Chicken Casserole Recipe


SERVES: 4 PREP: 20 min. COOK: 50 min.


  • 2 lb. boneless skinless chicken breasts, cut into cubes;
  • sweet potatoes, cut into 1/2-inch cubes;
  • 1 tbsp. paprika;
  • 2 tbsp. garlic powder;
  • 6 tbsp. hot sauce;
  • ½ cup olive oil or melted ghee;
  • 1 cup bacon, cooked and cut into pieces;
  • 1 cup green onions, sliced;
  • Sea salt and freshly ground black pepper to taste;



  1. Preheat your oven to 400 F.
  2. In a large bowl, combine together the olive oil, paprika, garlic powder, hot sauce, and season with salt and pepper to taste.
  3. Add the sweet potatoes and chicken, and stir to coat.
  4. Empty the bowl into a casserole dish.
  5. Bake in the pre-heated oven for 40 to 45 minutes, stirring every 10-15 minutes.
  6. Add the green onions and bacon to the dish and place back in the oven for another 5 minutes to let all the flavors combine.


2 Responses to How to Prevent Going Back to Old Habits After Losing Weight

  1. alivia bell says:

    What products start with? Vegetarian meal?

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