How 294 people kept the weight off for good
|
Most people who lose weight gain it back. Research shows 80% regain within a year, and over 95% within three. But a small group keeps it off. I studied what they do differently. In my latest video, I share insights from a study of 294 people who maintained their weight loss long-term. You’ll learn the five key themes that helped them succeed:
I also share personal stories and client examples to show how these lessons play out in real life. Watch the full video here: These 5 Habits Helped 294 People Lose Weight and Never Regain It If you’re trying to lose weight or maintain your results, this one is worth your time. In good health, Noah RDN |
Noah Quezada RDN
I help people lose weight through nutrition.
Hey, Most people think dietitians eat perfectly. We don’t. But we do follow systems that make nutrition simple and consistent. Here are 7 food rules I actually follow: Eat regularly. Start the day with a high-protein, high-fiber breakfast. It sets the tone for better choices later. Hit 20–30 g of protein per meal. I aim for 3–4 balanced meals instead of focusing on a total daily target. Stay organized. I spend about an hour each week planning meals and shopping, then batch-cook twice a week....
Hey, After 21 weeks in a calorie deficit, I can tell you one thing, dieting is tough. You’re not only dealing with hunger, you’re fighting a food environment loaded with fast food, sugary drinks, and CRUMBL cookies. Even with all that, I’ve lost about 17 pounds and just over 10% body fat. It hasn’t been perfect. I’ve been hungry, had low energy, faced birthday parties, and been tempted by plenty of food. But a few tools helped me make progress: Meal planning and prepping Every Sunday I’d...
Hey there, You don’t have to settle for bland meals when you’re dieting. I’ve been in a cutting phase for the past 19 weeks. Even with lower calories, I won’t give up flavor or balance to hit my goals. Here are some of my go-to meal prep recipes that keep me full, satisfied, and on track: Strawberry Banana PB2 Smoothie: 483 calories, 44 g protein, 64 g carbs, 7 g fat, 10 g fiber The Perfect Breakfast Bacon and Egg Sandwich: 438 calories, 49 g protein, 35 g carbs, 15 g fat, 9 g fiber Healthy...