"Fit" is a relative term. We all will have different degrees of muscle mass and body fat that works for our goals and body type. However, when we're discussing the 7 habits of women who are always "fit", we're talking about those who maintain a body fat percentage and muscle mass that works for their body and health goals. We're also talking about those who don't have extreme ups or downs with their weight ~ in other words, those who maintain a balance that works for them.
Maintaining consistency in modern society can be quite difficult. With so many incentives to "crash diet" and then rebound with addicting, highly processed foods, it can be tough to stay balanced.
But that doesn't mean achieving balance and maintaining the results you've achieved is impossible (or requires a ton of discipline). Instead, adopting a few simple healthy habits and mental shifts can make maintaining your weight loss and wellness goals so much easier.
After working with hundreds of women around the world and taking note of my own lifestyle, I've isolated 7 habits that are consistent across the board in those who achieve and then maintain their results for the long term.
Let's dive into it.
1. They Prioritize Walking
This doesn't have to be a dedicated hour long walk every single day. Simply prioritizing walking whenever it's possible is ideal.
Simple tips like parking further away, scheduling a "walking" meeting or getting up every hour to stroll around your office or house for 1-2 minutes significantly add up.
But also finding joy in walking is a habit many women who maintain their results for the long run have as well.
For example, whenever my family goes on vacation, we explore the city or area by going for a walk rather than going for a drive. This adds a significant amount of steps to our day while allowing us to see new neighborhoods and shops.
As a family, we also go for morning and evening walks whenever possible (and whenever the weather allows for it). It's a great way to prepare and wind down for the day.
I have found that wearing a step tracker helps to build this habit. By taking note of how many steps per day you're getting and then making a step count goal, you're able to start adding in those small walks or movements to bring your overall step count up - and then hopefully make it a habit.
THIS is the step tracker that I use.
I love that it looks like a regular smart watch and can provide fun data points on sleep, stress and fitness.
2. They Eat Food That Supports Their Body
There are a lot of different ways to eat. Just because one form of eating works for someone, it does not mean it will work for you - and vice versa.
For example, those who are extremely sensitive to carbs typically do best with a lower carbohydrate diet. However, athletes and those who exercise frequently often times thrive with adding in medium and some occasional high glycemic load carbs.
Finding the way that best supports your body is the only sustainable method for long term success. But also understanding that your needs change over time is another crucial mind set to form.
This is why in the Complete Intermittent Fasting Bundle programs, meal plans and recipes, I offer swaps depending on the goal. Being able to easily adjust meals to best support your body and your goals is crucial for long term success.
3. They Find Exercise They Love (And Switch It Up)
In order to stay metabolically and physically fit, incorporating some type of weekly exercise is necessary. But this doesn't mean you need to spend hours at the gym doing workouts you hate.
In fact, the secret to many women staying in shape is that they find a routine and workout style that they truly love.
For some, it might be Cross Fit. For others it's pilates, dance class or at home YouTube workouts. For myself, it's popping headphones on and hitting the gym.
If you love it, you'll stick with it. If you hate it, you'll ditch it.
And any exercise is better than none.
Yes, some exercise is better for different goals, but for long term success it's crucial to pick something you can stick with.
But on top of that, it's important to switch it up on the occasion. Our body can get used to the same stimulus and no longer respond in a way that supports our long term goals. That's why testing out different workout styles, classes or videos every few months is a necessary step for long term success.
4. They Have a Bed Time
Studies have found that those with better sleep habits tend to live longer, healthier lives.(1) On top of that, when you get high quality deep sleep, you're less likely to have sugar cravings the next day that can de-rail your results. Poor sleep can also increase our hunger hormone ghrelin, making it easier to eat beyond our body's needs.
Having a consistent bed time is one habit that helps maintain quality sleep. As a new mom and business owner, I personally have an early bedtime of 8:30pm. But perhaps your bedtime is 10pm.
Whatever bed time works for you and allows you to get enough quality sleep, try sticking with it.
5. They Eat Meals They Enjoy
You can eat delicious, satiating meals that also work for your wellness goals.
And those who maintain their results have quickly understood this to be an important tool in their tool belt.
When you enjoy your food, you don't feel deprived. You also feel excited about what you're eating and are less tempted by ultra processed alternatives.
The trick is knowing how to create meals that make your taste buds happy and support your goals. (And you don't need to be a skilled chef to make this happen.)
You can easily create DELISH meals like toaster protein waffles, tacos, chili, peanut butter cookies and burgers that also are packed with protein, fat and fiber that supports your wellness goals. This is also useful when you have a family to feed and you're looking to sneak in healthy meals for them, too.
You just need the right tools and inspiration!
Try scrolling through the free recipes on my blog or you can test out any of the 100+ recipes included in the Complete Intermittent Fasting Bundle for fast, easy and delicious meals.
6. They Don't Go To Either Extreme
Many women fall into the trap of extreme dieting, followed by binge eating behavior.
Unfortunately, this can lead to muscle loss and a slower metabolism, making any "results" achieved with restriction easily gained back (not to mention a worsening relationship with food).
The truth is that these very low calorie diets have been proven to be unsustainable (both in research and anecdotally).(2)
Instead, women who maintain their results for the long term understand that they need to fuel their body properly to help maintain their metabolism while naturally allowing the body to burn fat as fuel. This method allows you to feel satisfied and nourished from your meals while still making sustainable weight loss progress.
But this can only be done with an understanding of how food impacts the body and which foods are needed to turn off hunger hormones. You can checkout my video with the details below.
7. They Don't Weigh Themselves
The scale only tells us how much mass is on our body. It doesn't account for how much body fat, muscle mass, water or bone density we have.
This means the scale can be impacted by factors that have nothing to do with how much body fat you lost.
For example, poor sleep and stress tend to lead to water retention. This could be reflected as high as a 4 pound increase on the scale!
When following an extremely calorie restrictive diet, it's also easy to lose up to half of that weight from muscle (which slows our metabolism). The scale can't tell the difference.
On the flip side, as we lose body fat while maintaining (or even increasing) muscle mass, it could appear that we're losing little to zero weight on the scale, even though our body has lost multiple inches.
Whatever the scenario, the scale doesn't tell the full story and can therefore lead to overcorrections that don't support a weight loss goal.
Instead, women who maintain their results ditch the scale and opt for more accurate methods of tracking progress instead. These include using a tape measurer or getting an InBody (or similar) reading. These methods demonstrate how much body fat has been lost and is therefore a much more accurate tool for keeping track of progress.
In fact, many women who maintain their results will start with these tools and eventually ditch them all together. Using a tape measurer or InBody are great methods of tracking progress while on a weight loss journey but aren't necessary once you've developed the long term habits that help you keep your progress.
End Note:
Those who maintain their results develop habits that allow them to have a great relationship with food, doesn't require tracking every bite and move in a way that makes them feel good.
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❤️ Autumn
Autumn Elle Nutrition