I hear this question all the time, “I’ve been eating clean and working out, but the weight won’t come off. Has this happened to you?”

Many of us have tried every diet imaginable: gluten free, paleo, low-carb and on it goes ... but the weight won’t come off. Or we lose the pounds only to see the weight return. Here are some strategies to help keep it off:

1. Relax

Have you ever found yourself lying awake in the middle of the night, trying desperately to stop worrying about a certain issue or situation? Of course, this becomes the only thing you can think about.

The same is true when it comes to weight loss. If we’re constantly stressing about losing weight, we may make choices out of desperation, turning to crash diets and punishing ourselves with extra workouts which, while they might help us lose weight in the short term, aren’t sustainable. The weight returns.

Also, when weight is constantly on our minds, we’re not enjoying our lives so allow yourself to relax fully! Take in your experiences, and shift your thinking away from your weight.

2. Eat nourishing foods

Eating diet foods may seem like the best weight-loss solution. However, they can actually make it harder to shed the pounds. Low-calorie and low-fat foods are often less filling. They leave us feeling hungry and unsatisfied.

After a full day of feeling hungry, it’s easy to overeat (or even binge eat) at dinner. Instead, enjoy natural, nutrient-dense foods that truly nourish your body from the inside out.

3. Move your body for fun

When we’re desperate to lose weight, sometimes we view exercise as an obligation or punishment because we’ve behaved “badly” and indulged in a food we’ve labelled as off-limits.

When we view exercise with this attitude, sticking to it long-term can be a challenge. Exercise can be highly enjoyable if we view it in a positive light and not as a punishment. It’s important to find forms of physical activity that you actually enjoy.

Going to the gym isn’t for everyone. Maybe you prefer circuit class, Zumba, yoga, running or hiking. Whatever it is, do it because you know you deserve to be healthy, not because you’ll feel guilty if you don’t.

4. Love yourself

Some of us feel like we have to prove our worth. We believe we’re not loveable unless we have a particular body type or reach a certain weight. We assume that we will love ourselves once we’ve lost the weight and that we’ll win the love and acceptance of others as well.

However, when we learn to love ourselves unconditionally we approach weight loss more positively and that makes us more likely to make more sustainable lifestyle choices.

Be kind to yourself and B-Active For Life!

•Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Check her out on Facebook: www.facebook.com/B.ActiveForLife