148. 10 Things I've learned from losing 140 pounds and keeping it off for over 4 years

<p>In this episode I am talking about my 140 pound weight loss and what I learned to be able to maintain the weight loss for going into 5 years.&nbsp;</p> <p>1) It's all about mindset- self-hate vs. self-care</p> <p>2) Small changes (1%) lead to big changes</p> <p>3) Do what is sustainable, not quick!&nbsp;</p> <p>4) Stress management and sleep are KEY!</p> <p>5) Understand calorie deficit and how to sustainably go about it</p> <p>6) Over-restriction leads to binging&nbsp;</p> <p>7) Give yourself a break sometimes!</p> <p>8) What you learn in weight loss you need for maintenance.&nbsp;</p> <p>9) Maintenance is a RANGE. not one specific weight&nbsp;</p> <p>10) The time it takes is the time it takes- give yourself TIME</p> <p>takebackyourterritory.com</p>