3 Things Weight Maintainers Do

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Hey there - it’s Don.

Happy Friday!

I’m opening up 12 new spots in the Layman’s Fitness Coaching program — for busy men who want to get results.

If you want to drop 10-20+ pounds in the next 90 days, and learn to keep it off for good…

Then this for you.

👉 Click here to get started and apply

Deadline to apply is Saturday, June 14th — the day before Father’s Day.

Let’s jump in!

P.S. Today’s sponsor, 1440, is my favorite way to get news.

Just the facts. No commentary. I just want to know what happened.

🔎 What’s Inside

• 3 things weight maintainers do

• Can you build muscle with kettlebells?

• Tight hips? Try this stretch

• Berry basil Kombucha slushy

• My favorite mobility newsletter

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💪 Deep Dive

Click here to read the article on the Layman’s Fitness Website

3 Things Weight Maintainers Do

In a meta-analysis of 29 weight loss studies, 80% of the weight was regained back in 5-years.

This is a frustrating reality if you’re trying to lose weight.

But here’s the key question.

What do the people do who keep it off successfully?

There are 3 things.

#1 - Follow nutrition principles

There’s not one secret diet, one magical nutrition plan, or one simple hack these maintainers discovered.

Instead, weight maintainers follow a set of principles.

• Restrain eating, but be flexible (more)

• Increase protein (more)

• Moderate fat intake (more)

• Eat foods with a lower glycemic index (more)

• Increase fiber (more)

• Have meals with higher nutrient density and lower energy density (more)

• Modify the food environment at home to align with eating goals (more)

#2 - High energy output

There are two things they found:

• 90% of people who moved for 60+ minutes/day kept the weight off (more)

• These people did activities they generally liked, with social support (more)

#3 - New habits

The focus on eating and movement turned into habits that were maintained over time.

Here were some of the other behaviors that stuck.

• Regular self-weighing (more)

• Self-monitoring food intake (more)

• Planning meals in advance (more)

• Choosing lower calorie foods more consistently (more)

P.S. The 3 things weight maintainers do is exactly how I designed Layman’s Fitness Coaching.

I want my clients to join the ranks of those who kept their weight off for 5+ years.

🔎 Finds

Here are some of my favorite finds/resources this week.

Can you build muscle with kettlebells?

Tight hips? Try this stretch

Berry basil kombucha slushy

My favorite mobility newsletter

🏆 Client Corner

Seth was unsure at first about Turkish get-ups.

He could do a few get-ups with a 35 pound kettlebell.

However, moving up to a 53 pound bell seemed intimidating.

Past shoulder pain made him doubt whether or not he could do it.

But with a plan, some diligence, and coaching, he got his first 53 pound get-up.

Before long he was doing double get-ups with a 53 pound KB without pain.

Then he did his first 71 pound get-up.

Then double 71 pound get-ups.

It was awesome to watch his beliefs break and his strength soar.

👍 Ready for your own story?

If you’re ready to continue on your own weight loss journey, check out LF Coaching.

Get started by clicking here.

I’ll see you next Friday.

Be strong,

Don

P.S. My face after someone gets their first 71 pound get-up

The information provided in this newsletter is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.