And that’s how you keep weight off

Work out for an hour and then eat everything in sight!


That’s not how it works. The other day I was looking at pictures of people I used to see at the gym. These gym rats work out 5-6 days a week and are at the gym for hours. Unfortunately, most will take class after class and never lose one pound. In fact, they have gained a substantial amount of weight.

Whenever I run into these ladies, they talk health talk with me and ask me what they need to do to shed the pounds. 

And my first question to them is, “what does your nutrition look like.”

I always get various answers, but every single one concludes with; I workout so hard, so I don’t understand why my weight isn’t falling off.

And therein lies the problem.

Number 1 way to lose weight

You are what you eat! Your food matters more than the workout you choose to do. You can’t kill yourself in the gym and then go home and eat everything but the kitchen sink.

If I were to eat MORE calories than I BURN, my weight would increase. However, if I do a simple or no workout and get my eating under control, I will lose fat.

How to keep the weight off

You keep it off the same way you started your journey by being mindful of the daily sugar and consuming food that gives you fuel. We have to STOP overeating and expecting a workout to be the cure.

Seek a Medical Professional

It’s common for your body to not respond to diet or exercise, and you may need to see your doctor. They will run a series of tests to see if your body functions as it should. If you learn that you need help from your doctor, don’t sweat it, you are in good company! 


Avoid being hard on yourself, be good to your body, and talk well about yourself. Never over-train and expect to see results that way because, eventually, you will crash and burn. Instead, eat balanced meals throughout the day and consider your working out as a bonus to getting fit, not the main factor!

You could have chosen any blog to read, but you chose mine, and I’m honored!


37 Replies to “And that’s how you keep weight off”

  1. Helpful post. It is possible to eat more when your working out but as you said you need to eat the right foods. Muscle weighs more than fat so you can actually slim down but gain muscle weight. Vegetables and proteins are great. Thanks for sharing and encouraging me to get back in the gym. Blessings and hugs, Joni 🦋🌹

    1. Thanks Joni! Yes muscle weighs more than fat but I have had too many clients weigh in heavy and claim that it’s muscle but I can visibly see that it isn’t. So rather than focus on the scale, eat clean and worry less about hard workouts that will lead to injury.

      1. I couldn’t agree more. There was a time when I was over doing it in the gym too. It was something for me to do while going through a hard time. I ate vegetables, a small amount of oatmeal prior to my 5:00 am with my trainer and often ended up regurgitating that. I would have a small cup of pasta after my evening work out which was two hours, one hour was a step class for those who were really in shape and another hour of weights. I also did 100 sit ups before bed every night. I was doing too much. I was a size two and still have the larger than I would like shoulders and a lot of muscles in my back. I was too tired after working out to care about food. You are right we have to have a balance and I was spending way too much time on my body. Also, when you work out even for an hour a day and eat healthy, it is hard not to lose weight. It was a good post and also a good reminder to have a healthy balance with your work out and eat healthy. Thank you Belladonna. Blessings and thank you for your tips. Working out is a very important part of staying healthy. Big hugs and love, Joni ❤️

      2. Joni you were training like an Olympic girl or something! That is crazy and I don’t know how you were able to walk after all that. I’m so happy you didn’t injure yourself.
        Thank you for sharing that with me.

  2. 1. You don’t need a lot of exercise to lose weight.

    2. You can’t kill yourself in the gym and then go home and eat everything but the kitchen sink.

    3. The best way to keep the weight off is by being mindful of your daily sugar and consuming food that gives you fuel.
    Doris Parker

  3. Belladonna, you are so right with your words.

    It is not strictly about physical exercise- other factors are involved even sometimes genetics.

    Some people can eat whatever they want without gaining excess pounds due to their metabolism.

    I as an example eat what I want without gaining extra weight but I am a vegan so the food I eat is not loaded with a lot of unhealthy fats and sugars so that plays a large role.

    What we eat plays a significant role within our bodies.

    Great post!

  4. Words to live by, Bella.

    I once dated a woman who would treat herself to donuts after going to the gym. To her way of thinking, the one offset the other. I never asked her the obvious question. What happens if you can’t work out and you’re craving donuts?

Leave a Reply

%d bloggers like this: