How We Maintain Our Weight Loss for Life | Healthy Food Healthy Life

Losing the weight is amazing… but maintaining it for years is where the real miracle happens.

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Welcome to Lulu’s Way!!
In this Healthy Food Healthy Life Zoom meeting, we’re talking about maintenance—how to keep the weight off after you’ve reached your goal.
For many of us, life used to be an endless cycle of losing weight, gaining it back, and starting all over again. We truly believed that’s just the way it was.
Then everything changed.
In our community, we don’t stop doing what got us healthy. We continue eating the same healthy foods that helped us lose the weight, and that’s how we maintain it. The food plan is followed 100%, because that’s what has given so many of us lasting freedom.
We share our personal experiences, the challenges we’ve overcome, and the incredible joy of living at a healthy weight year after year.
If you want what we have, you have to do what we do.
Long-term maintenance isn’t luck. It isn’t magic. It’s the natural result of consistently following a healthy plan that truly works.
If you’ve ever wondered whether permanent weight loss is possible, we hope this conversation encourages you to believe that it is. It has changed our lives, and it can change yours too.
Lulu
💕

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LULU’S WAY SUGGESTED FOOD PLAN FOR WOMEN
(FOR REDUCING)

BREAKFAST
1 Protein
1 Carb/Grain
1 Fruit

LUNCH
1 Protein
1 Vegetable
1 Fat

DINNER
1 Protein
1 Vegetable
1 Carb/Grain
1 Fat

PROTEIN
4 oz. meat/poultry/fish (option to weigh before or after cooking)
2 oz. dried/dehydrated meats (no sugar)
2 eggs (any size)
4 oz. cottage cheese or ricotta cheese (plain, no sugar, no cream cheese)
2 oz. cheese (all other varieties)
8 oz. yogurt (plain, no added sugar, any no/low/full fat option)
2 oz. nuts/seeds/nut butters (no sugar, no oil, choose dry roasted or raw)
6 oz. beans/legumes (includes lentils, edamame)
2 oz. dry roasted edamame/legumes, no oil (
6 oz. bean/legume pasta (weighed after cooking, no “flour” in the ingredients) (
4 oz. hummus (any flavor, no sugar)
2 veggie burgers (no sugar or flour in ingredients)
4 oz. plant-based meats alternatives (no sugar or flour in ingredients)
4 oz. plain tofu (raw or cooked)
4 oz. tempeh (no sugar or flour in ingredients)
milk is not on the plan

CARB/GRAIN
4 oz. cooked rice, potato, sweet potato, quinoa (or any cooked whole grain)
4 oz. peas or corn (no popcorn)
2 oz. oatmeal, oat bran or grits (weighed dry, before preparing with water)
3 rice cakes (full-size round), (no sugar)
8 rice cakes (Stackers, small thin squares), (no sugar)
2 oz. shredded wheat and plain puffed grains (no sugar, no flour)
2 slices Ezekiel bread (no fruit added, no sweeteners)

FRUIT
1 piece of fruit (apple, orange, banana, peach, pear)
6 oz. loose or diced fruit (berries, grapefruit, grapes, melons, etc.)
2 oz. dried fruit (raisins, dates, apricots, unsweetened coconut, etc.)
no fruit juices

VEGETABLES
16 oz. cooked or raw or a combination of both
includes all winter squashes, use sparingly
includes avocado and olives, use sparingly

FAT
1 Tablespoon oil (olive oil, avocado oil, coconut oil, etc.)
1 Tablespoon butter or margarine
1 Tablespoon mayo (no sugar)
1T equals .5 oz.

CONDIMENTS (with meals)
free to use mustard, vinegar, herbs, spices, lemon/lime, cinnamon, non-stick spray (spray on pan, not on food), soy sauce, fat free broth or stock (unless you find yourself abusing any of these foods)

MILK/CREAM IN COFFEE/TEA
Black coffee or tea is the best choice.
If you choose to add plain/unsweetened milk, cream, or non-dairy milk, decide on a measured amount (for example, 2 tablespoons or 1 ounce) and include it as part of your food plan.
Coffee or tea with milk is limited to one cup per day.

ITEMS NOT ON PLAN:
no flour
no alcohol
no sugar, artificial sweeteners, all sweeteners (including honey, molasses, maple syrup)
no gum or cough drops with any sugar or artificial sweeteners

see this article for all ingredients that are sugar:
Secret Sugars: The 56 Different Names for Sugar

#WeightLossMaintenance #HealthyFoodHealthyLife #LiveYourBestLife

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