One of the most important things to ensure a permanent weight loss effect is that you don’t go from your fast weight loss phase straight to free eating again. Once your weight scale shows you that magic number you want to achieve you will most likely be tired of being on a diet. You might crave all your favorite foods that you have been missing out...

...however, in order to make your weight loss permanent and avoid a yo-yo effect you will need to include a diet-after-the-diet phase in your weight loss program. The goal should be to keep your weight stable while finding out exactly how you can achieve this.

Your diet-after-the-diet program should last at least a month, depending how much weight you lost during your fast weight loss phase.

So, use our Phase 2 diet diary template, to design and track your diet-after-the-diet phase, which will put you firmly on the track to permanent weight loss!
Download it completely free as PDF by clicking on the link below! (Link will open new window)

Download the Phase 2 diet diary for your permanent weight loss transition phase!

The goal of the diet-after-the-diet phase is to keep your weight stable in order to ensure a permanent weight loss effect but also to start the transition towards a healthy lifestyle full of energy. The Phase 2 diet diary still measures the first four success keys but in less detail. While the Phase 1 diet diary has one page for each day, the Phase 2 diet diary has two pages for the whole week. (Make a double-sided copy of the format to end up carrying only one sheet of paper around)

Weight Loss Success Key 1: eat right! On page 1 of the template you will find a small box for each day that allows you to track the time and type of your five daily meals.

Just keep track of the things you eat when. You don’t need to measure additional things. If you have used the Phase 1 diet diary, you will anyway have a great idea about the approximate calorie count of your meals. Be sure that you eat 3 meals and 2 snacks each day. Smaller meals more often are also vital during this permanent weight loss transition phase!

Weight Loss Success Key 2: exercise right!

Write down the type of exercise, including the length and when you do it. Try to include one exercise session on at least four days of the week. Use the diet-after-the-diet phase to think about your permanent exercise habits already.

Weight Loss Success Key 3: use the right supplements!

During the transition phase to permanent weight loss, it is enough to roughly track the time and type of the weight loss supplements you use. Also here, start thinking what habits you like to keep going over the long term!

Weight Loss Success Key 4: win the mental game with a strong weight loss motivation!

After your fast weight loss phase you can stop using the weight loss motivation mini mind games and just focus on two important questions:

What was the best thing that happened today?
Answering that question will help you to have a positive mindset and thankful attitude during the day. That is gold for your weight loss motivation!

How is my general well-being during the day?
Continue to give each day an overall score so that you can identify the bad days. Think about how you can improve them with regards to your weight loss program.