Well then, let’s lose the weight we have to lose and then let’s not gain it back!

Use the 6 keys to weight loss success and our Phase 1 diet diary to lose weight the best way!

You have achieved your weight loss goal? – Congratulations!! After you have lost the weight you wanted to lose – celebrate!!!
Congratulations!!!!
Celebrate, maybe not with food but treat yourself with something very special!

However, now you are faced with another serious and important challenge:

Not gaining the weight back! And that will happen if you don’t focus...
so let’s realize that we are not done once our weight scale shows us that we have achieved our weight loss goal!
You have achieved something very special and should be very proud of it! You have completed your weight loss phase, what we call Phase 1.

Maybe you have used our Phase 1 diet diary, then go over it again and realize just how great your achievement has been! At this stage you can already say: "I did it!"

Now, let’s make the weight loss permanent!

The 3 secrets to ensure a permanent weight loss effect:

The hard part is over; you arrived at your ideal weight! (Link opens new window)
Keeping your ideal weight for life is not that hard if you concentrate a little on the job at hand.

After your intense weight loss phase (Phase 1), there are three more phases that will guarantee a permanent weight loss effect if you follow them:

A.) Phase 2: Focus on your immediate diet-after-the-diet!

After months of intense weight loss you are happy – you have achieved your goal – but you are most likely also looking forward to eat all your favorite foods again. And lots of them...

It is very important that you don’t go straight to free eating after you have achieved your weight loss goal!
Starting to eat freely again directly after the weight scale shows you your desired weight is maybe the most frequent weight loss mistake in the world!

Instead, after your intense weight loss phase, start with a disciplined "diet-after-the-diet" for at least a month! You can use our Phase 2 diet diary to support this important phase!

During your diet-after-the-diet phase you should try to include some of your favorite foods that were prohibited by your phase 1 diet program. Try also to cycle your foods a little bit, for example if you did a high-carb/low-calorie diet during phase 1, then include more proteins during phase 2 and vice versa.

So, if you are a big fan of pizza and ice cream, well, include them in your diet-after-the-diet! But, yes of course, only in a very limited way...
If you eat your favorite foods, really enjoy the experience and concentrate on the taste. Eat slowly and without distraction!

The goal during Phase 2 is to keep your weight exactly the same and to experiment every day how you can best achieve this. It is very important that you use a diet diary for this purpose. Because, during this phase you really need to find out what you can eat and how you need to exercise to keep your weight exactly the same!

Including a good diet-after-the-diet phase is vital for you to achieve a permanent weight loss effect!

B.) Phase 3: Start the transition towards a healthy lifestyle!

O.k., you achieved your weight loss goal? – Outstanding!

You kept your weight for a month and know exactly how you did that? – Super!

Now you are nearly ready to run!

You have now minimized the risk that you will gain your weight back quickly after your diet. You are well on your way to achieve permanent weight loss!

But, if you have used our Phase 2 diet diary, you still felt like you were on a diet, right?

Well, during Phase 3 you should try to go back to normal. To start the transition towards a healthy lifestyle in the best way, we recommend using our Phase 3 diet diary...

...don’t plan your week in advance though, try to go back to normal while keeping track of certain things. Do it very high level. The focus here is just on early warning. The goal is, of course, to keep your target weight while making the transition back to a "normal" life. This is really important stuff for permanent weight loss!

Include the things you have learned during Phase 1 and 2 into your daily life. Develop a sustainable exercise program that fits your schedule. Start to develop healthy eating habits that will keep your weight stable and fit your taste! Continue with a positive and thankful attitude towards life by asking yourself: What was the best thing that happened today?

The length of Phase 3 really depends on how often you have gained your weight back after a diet or how big your weight problems have been in the past.
We recommend that you keep the Phase 3 diet diary for at least 6 months to serve as an early warning device. This will be your bridge to permanent weight loss.

If you see that your weight increased, have a look what you did "wrong" and adjust. If you gained more than a kilo, use the Phase 1 or 2 diet diary for a week and lose the extra weight immediately.

After you have completed Phase 3, you should not have a problem to achieve a permanent weight loss effect. You will also have completed your weight loss program!!!

Congratulations!!

You lost your weight, kept it off for 7 months or more now and know exactly (have a look in your diet diary!) what you need to do in order to maintain your weight!

What is left to do? Well, the last secret to permanent weight loss is simply to live a healthier life than before:

C.) Phase 4: Keep a healthy lifestyle and eating habits for the rest of your life! You have all the tools now to achieve a permanent weight loss effect. Phase 4 is simply your life after your major diet. Of course, you should maintain your healthy eating and exercise habits...

...your old lifestyle made you obese! Use your weight loss experience and the great resources below to live a healthy life full of energy!

Visit the weight scale at least once a week but don’t worry about measuring more than that if you feel you're doing well without! Otherwise continue with the Phase 3 weight loss diary.

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