2026 – Moving Into The New Year With Strength!

Keeping weight off in 2026 (and beyond) isn’t about a new fad—it’s about systems you can sustain. The most reliable approach combines behavior, environment, and mindset, not willpower alone.

1. Build habits, not “diet rules”

• Eat mostly minimally processed foods (protein, fiber, healthy fats).

• Use the 80/20 rule: eat well most of the time, enjoy flexibility sometimes.

• Stop labeling foods as “good” or “bad”—that mindset leads to rebound eating.

2. Prioritize protein and fiber (still king in 2026)

• Protein at every meal → better satiety and muscle retention.

• Fiber (vegetables, fruit, legumes, whole grains) → appetite control and gut health.

• These two together naturally regulate calories without tracking forever.

3. Lift weights (non-negotiable)

• 2–4 sessions per week of strength training.

• Muscle keeps metabolism higher and protects against regain.

• Cardio is helpful, but muscle is the long-term insurance policy.

4. Walk more than you think you need to

• Daily movement matters more than intense workouts.

• 7–10k steps/day is strongly linked to weight maintenance.

• Walking lowers stress hormones that drive fat regain.

5. Sleep and stress management = weight control tools

• 7–9 hours of sleep regulates hunger hormones.

• Chronic stress → higher cravings and fat storage.

• Simple routines (consistent bedtime, morning light, short breaks) matter.

6. Use tracking as feedback, not punishment

• Weigh yourself weekly (or use waist measurements).

• Small course corrections early prevent big regain later.

• Think “navigation,” not “judgment.”

7. Design your environment

• Keep high-protein snacks visible and ready.

• Make unhealthy options inconvenient, not forbidden.

• Structure beats motivation every time.

8. Accept maintenance as an active phase

• Maintenance still requires attention—just less intensity.

• The goal isn’t perfection, it’s rapid recovery after slips.

Bottom line:
Reach out and schedule a consult with The BariGirls to get 2026 started off with success.  Click on the “Shop” tab to order your consult.  Remember you can split your payments up to make it more manageable!