18/06/2026
Today I want to talk about building habits for the future.
Back in my late 20’s, I was a size 18.
I wasn’t unhappy, but I was unhealthy and I didn’t like how I felt if I needed to run to catch the train or how I felt when I woke up, so I joined rosemary connelly lol. I lost the weight but put it straight back on…. I have done this 3 times throughout my life, loosing the weight in one way or another and then loosing it again! The yo-yo affect! That’s what started me wanting to do things differently. What was I doing wrong? That’s when I trained in life coaching and then nutrition and then personal training to help others. The 4th time around I learned 5 valuable habits and since having my boy (14 years ago), I have kept the weight off. It fluctuates alittle, and that’s normal, but I’m fit, healthy and happy!
However, It’s important to realise…..
A. Losing weight is a skill.
BUT - the hardest skill is:
B. Keeping it off forever - That is a completely different skill all together and probably the harder one of the two.
So here’s 5 HABITS that I follow 👇
1. I never set a finish line.
Everyone else loses the weight, then goes "back to normal." But normal is what put the weight on in the first place.
To keep it off - don't have an end date. No 30 days, no "until the wedding," no finishing.
I stopped being someone on a diet and became someone who just lives this way now.
2. I run on habits, not motivation.
Motivation shows up for two weeks and leaves. How many times have you started a new fitness routine or diet, stuck to it and then missed a day and everything comes to a halt?
Keeping it off is built on habits so simple I don't need motivation to run them.
- 25-30 grams of Protein at every meal.
- I priorities lifting weights over cardio.
- My dogs need walking, so that’s what I do.
- I hardly ever drink alcohol.
- I don’t eat after 8pm
Build a plan that becomes habit, then you don’t need the motivation to stick to it. It’s automatic.
3. I keep lifting, so I keep the muscle.
Most people stop the second the weight is "off." The muscle slowly disappears, and the weight quietly comes back.
Women who keep it off never stopped lifting. Not hard, not for hours. Just consistently.
The muscle is the engine that keeps us lean while eating like a normal person.
You don't keep the result by going back to nothing. You keep it by keeping the one thing that built it.
4. I kept eating the foods I love.
This is the one nobody expects. To keep weight off forever means I never cut out the foods I enjoy.
Because you can't "fall off" a way of eating that already includes the foods you love.
There's no forbidden list to binge, no all-or-nothing, no deprivation building up until it snaps.
Restriction is what causes the rebound. Flexibility is what makes it last.
Learn moderation, but never cut out foods in a bid to loose weight.
5. I get back on track in a day, not on a Monday.
Everyone slips. A vacation, a rough week, a holiday. That part is the same for everyone.
The difference is what happens next. Most people write off the whole week and wait for Monday to start over.
The women who keep it off get back on at the very next meal. The slip stays a slip. It never becomes a spiral.
That single skill, recovering fast, is the actual difference between keeping it off and starting over forever.
Notice none of these are really about losing weight. They're about becoming the kind of person who never has to lose it again.
That's the whole point.
Life is for living as healthily as we can while enjoying ourselves. My favourite words, BALANCE, MODERATION AND HABIT.
So if you are in need to loose body fat, then do so slowly by making lifestyle changes for the future. Then when you’ve lost your weight it’s not about going g back to how you were before. The Habits you’ve built you stick by, that’s why I coach making lifestyle changes slowly so you can stick to them forever.
