A Sustainable Approach to Fat Loss and Weight Maintenance – MHFL MANIFESTO

When people make a decision to lose weight, they often want the weight to disappear in a hurry. Forgetting that the body fat did not just all appear overnight. They want a quick fix. They go on a “Diet”. 7-day green smoothie detox, apple cider vinegar magic diet, cabbage soup diet, ketogenic diet etc. Well, any diet that creates a calorie deficit will work if you can follow it consistently for the rest of forever. The question always is “Can you do this for the long haul?” “Is this something you can sustain?” If you desire to lose weight and keep it off, you must craft a way of eating and moving your body that you can reasonably sustain as a lifestyle.

Losing 30 pounds from my heaviest was hard work. The last thing I want is to have to lose the same 30 pounds again. The thought of that just exhausts me. Sadly, I still see people go on a crash diet. They shed weight but as soon as they eat food again, the weight comes rushing back bringing along all its cousins.

The approach I follow and recommend is a sustainable approach to weight loss and weight maintenance and health. It is a way of eating based on wholefoods – that is foods the way nature intended them to be. I can see myself eating that way for the rest of forever. My approach keeps your hormones in balance and makes it easier to eat with a calorie deficit required for fat loss without the unnecessary hunger and without you always having to battle with cravings. All while maintaining the energy you need to go through your day.

My Healthy Fit Lifestyle (MHFL) manifesto is as follows:

  1. Eat meat and njama –njama (animals and plants): Build your meals around non-starchy vegetables, healthy fats and lean proteins. Enjoy a wide array of green and colorful vegetables. Make an effort to eat 5 – 10 servings of veggies a day. Healthy fats like nuts, avocados, eggs in moderation keeps you fuller for longer. Protein keeps you satiated. Fish and chicken are leaner sources of protein. I enjoy them regularly. I enjoy beef about once or twice a week. When I can, I buy the highest quality produce my money can afford. That is organic veggies and grass fed meats.
  2. Be SMART with CARBS: Limit grains. Limit starchy vegetables. In other words: eat like a diabetic. Carbs drives insulin that drives fat storage. If lasting fat loss is your goal, make an effort to control your carbs intake. It may be tough to transition at first, but it does get easier. Everyone is different but generally, for fat loss it works best to have carbohydrates after your workout or at the end of the day. ½ a cup or the size of your cupped hand is a usually enough.
  3. Avoid refined foods: Keep your diet as clean as possible. If it has an ingredient list, it shouldn’t be a part of your regular daily diet. If it’s in a box or a bag, proceed with caution. The farther away it is from nature, the less often you should consume it.
  4. Don’t drink your calories. A habit of sweet drinks, sweetened beverages and too much alcohol is just not good for you and you know it. if you must indulge, do so on special occasions.
  5. Be a “busy-body”. Sit less. Walk as much as you can. Walk fast. Walk slow. Your body needs movement as much as it needs oxygen. Walking helps with fat loss, stress management and much more. You should be getting 10k steps a day at a minimum. MOVE YOUR BODY!
  6. Lift heavy things. Muscles burn fat. Your body needs muscles to be efficient at fat burning. Muscles look good- even on women. You don’t want to lose fat and have soft skin. Lift weights including your body weight. Pull-ups, push-ups, squats and planks are basic movements to incorporate into your workout routine.
  7. Go hard. Incorporate some high intensity interval training to your workout routine. These are movements where you go so hard you can barely talk. This is great for fat burning. My favorite is with jump rope or running sprints.
  8. Track. Monitor. Journal. It is true: you improve what you measure. I am a big fan of tracking and journaling. If you set a goal, you must have a way of measuring progress towards that goal. It helps me stay on target.

A MHFL way of eating is not restrictive. A MHFL way of moving is not punitive. In fact you will look and feel AMAZING! You don’t have to implement all the strategies at once. Start small. Pick one and make it your own. Make it a habit. When it has become what you do as part of your routine, move to the next. Over a couple of months, you would have developed a diet and movement routine that works for your goals and your lifestyle and most importantly that you can stay on. For the rest of forever.

Let me know your thoughts!

Coach Yaje

3 thoughts on “A Sustainable Approach to Fat Loss and Weight Maintenance – MHFL MANIFESTO”

  2. Yes coach, this approach has been so helpful, have been able to maintain my weight at 65 kg for a while now,and my acne breakout has reduce just so much,thanks to healthy feeding and active lifestyle.let thy food be thy medicine as you always say…my food is my medecine.

    Reply

  3. Well said coach. That has been my approach this 2017 and I think it’s working. The weight is dropping gradually but sustainably.

    Reply

  6. You actually reported this very well!
    http://canadianpharmacyntx.com/
    best online international pharmacies canada pharmacy online cialis canadian pharmacy mexican pharmacies shipping to usa
    no prescription online pharmacy
    medical information online
    canada pharmacies online pharmacy
    legitimate online pharmacies
    pain meds online without doctor prescription
    most reliable canadian pharmacies

    Reply

  12. You suggested this really well.
    http://www.canadianpharmacymsn.com/
    mexican online pharmacies northwestpharmacy pharmacy drug store canadian online pharmacy
    mexican pharmacies shipping to usa
    no prescription pharmacy
    online pharmacies canada
    drug prices comparison
    <a href="http://inv4zi0n.blogspot.com/mailto:viiih.dellicious@gmail.com?subject=no+1+canadian+pharcharmy+online+tofs&body=+Thank+you%2C+Wonderful+stuff%21+http%3A%2F%2Fcanadianpharmacysilo.com%2F+canadian+pharmacies+canadianpharmacy+my+canadian+pharmacy+%5Burl%3Dhttp%3A%2F%2Ftalahicc.com%2F%5Daarp+approved+canadian+online+pharmacies%5B%2Furl%5D+%0D%0Apharmacy+online+mexico+%0D%0Aoverseas+pharmacies+%0D%0Amail+order+pharmacies+%0D%0Acanadian+drug+%0D%0Acanadapharmacyonline.com+%0D%0Abest+online+international+pharmacies&submit=Enviar”>rx online
    canada meds

    Reply

  13. With thanks. I appreciate this!
    http://canadianpharmacyntx.com/
    pharmacy prescription online pharmacies canada best non prescription online pharmacies canadian cialis
    mexican pharmacy online medications
    discount prescription drug
    canadian pharmacy no prescription needed
    cialis canadian pharmacy
    drugs without prescription
    buy drugs online

    Reply

  16. Nicely put. Many thanks!
    http://canadianpharmaciescubarx.com/
    drugstore online northwestpharmacy online pharmacy no prescription needed canadian pharmacy
    best online international pharmacies
    king pharmacy
    canadian pharmacies that are legit
    canada drugs online pharmacy
    canada pharmacies prescription drugs
    top rated online canadian pharmacies

    Reply

  17. Cheers! I enjoy it.
    http://canadianpharmacymim.com/
    pharmacies near me canadian pharmaceuticals online onlinecanadianpharmacy.com canadian online pharmacy
    onlinecanadianpharmacy.com
    canada drug prices
    buy drugs online
    costco pharmacy pricing
    <a href="http://mirabiliatour.blogspot.com/ask?q=+Appreciate+it.+An+abundance+of+postings.++http%3A%2F%2Fcanadianpharmacysilo.com%2F+canadapharmacyonline+com+northwestpharmacy+rx+online+%5Burl%3Dhttp%3A%2F%2Ftalahicc.com%2F%5Dnorthwest+pharmacy%5B%2Furl%5D+%0D%0Acanada+drugs+pharmacy+%0D%0Acanadian+pharmacy+%0D%0Acanadian+pharmacy+viagra+%0D%0Amail+order+pharmacy+%0D%0Aprescription+drugs+online+without+doctor+%0D%0Amedical+information+online&submit=ask”>online pharmacies canada
    pharmacies in canada

    Reply

  18. Great write ups, Regards!
    http://canadianpharmaciesnnm.com/
    cheap prescription drugs canada pharmaceuticals online buy cialis canadian online pharmacy
    canadian rx pharmacy online
    canadian pharmacy online canada
    pharmacy near me
    canadian online pharmacies prescription drugs
    top rated online canadian pharmacies
    reputable canadian mail order pharmacies

    Reply

  21. Regards! Valuable information!
    http://canadianpharmaciescubarx.com/
    cialis online canadian pharmacies without an rx buy cialis london drugs canada
    online drugstore
    international pharmacies that ship to the usa
    trust pharmacy canada
    legitimate online pharmacies
    online pharmacy without prescription
    legitimate canadian mail order pharmacies

    Reply

  25. Effectively expressed of course! !
    http://canadianpharmaciescubarx.com/
    canada pharmacies prescription drugs trust pharmacy canada cheap prescription drugs online canada drugs
    top rated canadian pharmacies online
    canadian pharmacy king
    canada pharmacies prescription drugs
    best canadian pharmacies
    prescription drugs online without
    online drugs

    Reply

  36. Awesome info. Appreciate it.
    http://canadianpharmacyntx.com/
    cheap prescription drugs online global pharmacy canada canadian pharmacies online prescriptions online pharmacies canada
    no prior prescription required pharmacy
    top rated online canadian pharmacies
    online pharmacies no prescription
    visit poster’s website
    drug stores near me
    canada drugs pharmacy

    Reply

  42. Beneficial information. Thanks!
    http://www.canadianpharmacymsn.com/
    prescription drugs canada canada drugs online prescription drugs without prior prescription canada pharmaceuticals online
    prescription drugs online without
    canadian pharmacies top best
    canadian cialis
    canadian online pharmacies prescription drugs
    no prior prescription required pharmacy
    canada pharmacy online

    Reply

  43. Nicely put, Thank you.
    http://canadianonlinepharmacynnm.com/
    canadian drug store aarp approved canadian online pharmacies discount prescription drug canadian pharmacies without an rx
    prescription drugs online without
    best canadian mail order pharmacies
    canadadrugs
    mail order pharmacy
    legitimate canadian mail order pharmacies
    canadian prescriptions

    Reply

  44. Kudos. I enjoy it.
    http://www.canadianpharmacymsn.com/
    prescription online canadian pharcharmy prescription prices comparison canadian pharmaceuticals online
    top rated canadian pharmacies online
    us pharmacy no prior prescription
    online canadian pharcharmy
    cheap prescription drugs online
    online canadian pharcharmy
    online pharmacies canada

    Reply

  45. Thanks. Ample advice.
    http://canadianpharmaciescubarx.com/
    the canadian pharmacy online pharmacies of canada canada pharmacies online pharmacy canadian pharmacy online
    mexican pharmacies
    prescription prices comparison
    canadian pharmacy online canada
    canada drugs pharmacy
    best canadian prescription prices
    canada pharmacies without script

    Reply

  48. Thank you! Loads of posts.
    http://canadianpharmaciescubarx.com/
    no prior prescription required pharmacy canadian pharmaceuticals online prescription drug price comparison canadian drugs
    best online pharmacies canada
    prescription prices comparison
    best canadian online pharmacy
    overseas pharmacies
    cialis canadian pharmacy
    no prescription pharmacy

    Reply

  49. Terrific facts. Many thanks.
    http://canadianpharmaciesnnm.com/
    online canadian discount pharmacy canadianpharmacy highest rated canadian pharmacies canadian pharcharmy
    canadian drugstore reviews
    canadian pharmacy no prescription needed
    walmart pharmacy price check
    canadian pharmacy without prescription
    buy prescription drugs online
    canada pharmacy online

    Reply

  50. Thanks. I value this!
    http://canadianpharmacysilo.com/
    canadian prescription canada drugs online buy prescription drugs from canada canadian pharmaceuticals online
    canadian pharcharmy online
    pharmacy drug store
    pharmacy prices compare
    prescription drugs without prior prescription
    best non prescription online pharmacies
    online pharmacy no prescription

    Reply

  56. Thank you, I appreciate it!
    http://canadianpharmaciesnnm.com/
    no prescription online pharmacy canada pharmaceuticals online best online pharmacy stores top rated canadian pharmacies online
    canadian pharmacies without prescriptions
    canadian drugs without prescription
    canadian drugstore online
    canada pharmacy online reviews
    canadian pharmacy no prescription
    canadian pharmacy viagra brand

    Reply

  59. Nicely put, Thanks a lot.
    http://canadianpharmaciesnnm.com/
    online pharmacies canada aarp approved canadian online pharmacies pain meds online without doctor prescription global pharmacy canada
    canada pharmacies online
    canadian drugstore
    safeway pharmacy
    canada pharmacies without script
    prescription drug price comparison
    discount prescription drugs online

    Reply

  60. Terrific tips. Thanks!
    http://canadianpharmaciescubarx.com/
    canada drugs online canadian online pharmacy mexican online pharmacies canadian drugs
    canadian pharmacy 365
    canadian online pharmacies prescription drugs
    canadian pharmacy without prescription
    canadian family pharmacy
    canadian drugstore online
    mexican pharmacies shipping to usa

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *