Heal from emotional eating habits & break free from self-sabotaging behaviors.

Build healthy habits that will last a lifetime

Living a healthy lifestyle is a long-term commitment, so it is important to create healthy habits that reinforce your success.

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So you reached your goals, identified your eating habits, and you are in the best place of your life.  But now, you want to make sure you do not revert back to your bad habits.

I always suggest to everyone that has been on a weight loss journey; to keep a journal or fitness planner because they become so imperative not only for their success but also become their roadmap to the success they already achieved.

Having the ability to look back at what you did, how you started, the goals you set for yourself makes it easier to get back on track if you lose track.


The goal is to avoid going back to your bad habits.

Life happens, and we all fall off the wagon, but the difference now is that you know exactly how to get yourself back on track.  You don’t want too much time to go by before realizing you stopped taking care of yourself because the longer you let time go by, the harder it is to get back on track.


Tips to maintaining your healthy habits:

  • Keep healthy snacks at your desk, home, or car.
  • Walk during your lunchtime or take the stairs.
  • Surround yourself with people that have the same goals you do.
  • Remind yourself of everything you accomplished.
  • Keep a photo of yourself that reminds you of your success and how you felt.
  • Join a health group or workout class.
  • Prep your gym bag the night before.


If you have a sweet tooth, give these new protein bars called built bars a try.  I absolutely love the coconut one.  But you can’t go wrong with any flavor.  You can use discount code BGFIT10 for 10% off.  


It is important to remind yourself how you felt before you lost the weight or the lack of energy you had to play with your kids.  I’m sure you documented it somewhere, or maybe a photo will remind you.  Keep it close to your eyesight.  Attaching a feeling to an event helps you remember better how you felt and why you wouldn’t want to be in that place again.


Here are the healthy habits you should maintain:

  • Eating clean 80% of the time
  • Drinking enough water every day
  • Working out 4 to 5 days a week or walking every day
  • Doing self-care regularly to maintain a positive mindset
  • Sleeping 7 to 8 hours
  • Journaling
  • Keeping your stress level down


I know that it is easier said than done.  But making your health a priority, these healthy habits become non-questionable.   You can’t be your best at work, home, or to others if you are not your best.  So remind yourself of that.  Making yourself a priority is not selfish; it’s loving yourself and everyone around you.

Now, when you feel the urge to grab an ice cream, cookies, order take out or skip your workouts.


Ask yourself these questions:

  1. Is this achieving my goals?
  2. Am I bored or stress?
  3. Do I want to go back to where I was?


Asking yourself these questions makes you think about eating the unhealthy item that is not fueling your habits.  It is like calling yourself out.  Nobody wants to be called out, right.

Working out is the same.  Your workouts should always be non-negotiable.  If you are skipping your workout, then maybe it is time your switch up.  Your time at the gym should be enjoyable, and sometimes it may not be but, you know that your health comes first.

Keep the people that support you close so that they can keep you accountable.  Keeping people with like-minded goals makes it easier for you to continue with your healthy habits.


        You become like the people you surround yourself with!


Remember that living a healthy lifestyle is a long-term commitment, and it doesn’t mean you won’t have setbacks because you will.  The importance here is having created healthy habits that reinforce your success.

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Benny Gallo

Health & Wellness Coach

I help busy working moms go from emotional eating to healthy relationship with food without restriction so they can achieve a healthy lifestyle.

Benny Gallo

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