⚖️ The 10 Commandments of Keeping a Healthy Bodyweight

Let’s be real—keeping a healthy bodyweight isn’t about chasing the next trendy diet, doing a 30-day challenge, or cutting out every food you love. It’s about sticking to a handful of simple, repeatable principles that actually work in real life. And after 18+ years of coaching, I can tell you this: the people who win long-term are the ones who master the basics and repeat them relentlessly.

So today, I’m giving you the 10 Commandments of Keeping a Healthy Bodyweight—not suggestions, not hacks, but the unshakable rules that make the biggest difference when it comes to losing fat, keeping it off, and staying healthy without burning out.

These are the same principles I use with clients who finally break their cycle of weight gain and regret. Read through them, check yourself, and see which ones you need to tighten up this week.

1. Thou shalt eat protein with every meal.

Why: Protein keeps you full, supports muscle, and helps prevent overeating. If your meals are mostly carbs and fat, hunger will betray you fast.

2. Thou shalt drink water before thou art hungry.

Why: Thirst often disguises itself as hunger. Staying hydrated keeps you feeling fuller and helps your body function properly, especially when you're in a fat-loss phase.

3. Thou shalt move daily—even when motivation is dead.

Why: You don’t need to crush a workout every day. But walking, stretching, or light movement keeps your metabolism active and helps you build consistency, not excuses.

4. Thou shalt not eat like it’s a cheat day just because it’s the weekend.

Why: Weekends are where most people undo the progress they made Monday–Friday. You don’t have to be perfect—just don’t act like the rules don’t apply when it’s Saturday.

5. Thou shalt lift heavy things a few times per week.

Why: Muscle is your body’s fat-burning engine. Without strength training, you lose muscle, slow your metabolism, and make fat loss harder than it needs to be.

6. Thou shalt plan meals before hunger strikes.

Why: Waiting until you’re starving is a one-way ticket to overeating or grabbing the nearest garbage food. A little planning equals a lot more control.

7. Thou shalt sleep like it’s part of your weight loss program—because it is.

Why: Lack of sleep increases cravings, lowers willpower, and screws with hunger hormones. Want better decisions during the day? Start with better sleep at night.

8. Thou shalt not fear carbs—but thou shalt respect them.

Why: Carbs aren’t evil, but they’re easy to overeat. Prioritize whole carbs (fruits, veggies, potatoes, rice) and pair them with protein and fiber to stay balanced.

9. Thou shalt not eat like a child and expect grown-ass results.

Why: If your meals are built on snacks, sugar, and soda, don’t be shocked when your health goes sideways. Grown results require grown effort.

10. Thou shalt be patient and stay consistent—no matter what the scale says.

Why: You didn’t gain the weight overnight, so don’t expect to lose it overnight either. Focus on habits. Focus on progress. Focus on what you can control.

Which of these commandments have you been breaking lately?

Own it in the comments and let’s talk about how to fix it this week.

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