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Whether you have met your goal weight or still working towards it, one of the biggest fears people have is keeping the weight off. So, let me share a few tips that will help you with ongoing weight management. Good news is, it is probably easier than you think.

1. Conduct 1-2 days per week of intermittent fasting.

These fasting periods can range from 18 to 24 hours. Don’t worry. It is not that bad. Basically, you will eat your dinner at a normal time, say 6pm. You will not eat again until around noon the next day. You can have your coffee or water of course, but do not eat food.

This will allow your body to rest, recover, rebuild, and reset. We have done blood testing on ourselves to confirm the efficacy. Based upon our numerous tests, we have seen insulin fall, which leads to fat burning, and witnessed IGF-1 elevate, which equates to muscle building.

You might also enjoy: Intermittent Fasting: How to Reset Your Metabolism

2. Eat vegan for two consecutive days.

Give your body a break from all meat sources. A diet high in meat products can be very acidic. This pair of vegan days will re-alkalize your system. They work extremely well regarding full body cleansing and detoxification.

3. Conduct a five day ketosis cycle.

During this five day period, you will eat roughly 70% quality fat, 20% protein and 10% carbohydrates. This cycle actually works excellent when following or preceding the vegan days.

Make sure to not overdo it in regard to caloric load. Eat no more during these days than 200 to 400 calories above your basal metabolic rate. Your basal metabolic rate can calculated by plugging in your personal numbers online to the easily found Harris–Benedict equation.

You might also enjoy: The Truth About Ketosis & Low-Carb Diets, Backed by Science

4. Drink a shake in the evening.

In this instance, a shake is consumed in the evening instead of a chewed meal. This will give the stomach a great break in digestion prior to going to sleep. One of the greatest mistakes athletes, and generally everyone, makes is to overeat in the evening. This not only disturbs sleep but impairs digestion and can cause excess fat gain.

Make sure to include in the shake the following: quality protein, powdered or actual greens, full fat unsweetened nut or coconut milk, and no more than one cup of a low glycemic fruit.

5. Practice the “three bite rule” on desserts.

Let’s face it; desserts are present during celebrations. Rather than feeling left out and dealing with issues of deprivation, go ahead and have a bite. Actually have three. This “three bite rule” will give you the taste you may temporarily desire and also the enjoyment of the event with family and friends.

6. Limit alcohol to one glass and ONLY two days a week.

Alcohol can be, at times, a part of celebrations. It is also very cultural. Absent total abstinence, this tip will ensure inclusion as well as avoidance of alcohol dependency.

We recommend using this tip during the weekends. Therefore, one can indulge with 1 to 2 glasses of alcohol or even a couple of beers. It is important to note that alcohol does contain calories – 1 g of alcohol is 7 calories. Be careful though as alcohol can cause blood sugar crashes causing cravings for sugary and inflammatory foods.

It is wise to consume 200 mg of glutathione for each day you consume alcohol. Glutathione is the body’s chief antioxidant and is depleted with routine alcohol ingestion.

You might also enjoy: How to Minimize the Toxic Effects of Alcohol

7. Drink a large glass of water before and during large feasts.

By consuming a large glass of water prior to eating, the stomach will already have a good section filled. This will prevent, and even slow, the propensity to overeat. Additionally, while eating the meal, water can be consumed between bites. This often forgotten tip can substantially reduce food overloading.

8. Chew slowly until the food becomes soupy.

Chewing aids in digestion, which actually begins in the mouth. Digestive enzymes amylase, for carbohydrates, and lipase, for fats, are secreted in the mouth while chewing.

Many times, especially in today’s society, people are chewing too little and eating too quickly. This has led to many digestive issues including reflux. By chewing food more thoroughly, the stomach is allowed to fill at a proper pace. In turn, this allows the brain to hear the stomach’s “I’m full” signal. Please note that it takes roughly 20 minutes for the stomach to tell the brain it has had enough.