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Weight Loss for LIfe
reinahrein
Posts: 1
In tonight's meeting we will be discussing strategies to keep the weight we are loosing off in the long term. Small changes we are making in our diets today can really add up in the long-run! If we view this contest as a lifestyle change we are more likely to be successful in keeping our weight off and maintaing a health lifestyle long after we stop counting calories and charting our exercise. Below is a list of good starting points that are easy changes to make that will become second-nature overtime. They can be done slowly or all at once! It's your choice.
Weight Loss: Keep Trying and Follow 7 Habits for Success
1. Eat Dessert Half as Often. At six months the biggest losers (those who lost at least 22 lbs) cut their desserts from about 15 to 5 servings per month. At four years those who lost the most weight were eating, on average, about 7 desserts per month.
Right now I eat dessert ___ days out of the week.
From now on I Will eat dessert on…(Circle all that apply) M T W Th F S Su
2. Get the Sugary Beverages Out. At both six months and four years, cutting sweetened beverages from an average of 1 per month to almost none linked with losing the most weight.
Right now I drink sugary beverages ___ days out of the week.
From now on I will only drink sugary beverages on….
(Circle all that apply) M T W Th F S Su
3. Color Your Plate with More Veggies and Fruit. This strategy was the biggest winner and paid off most at the four-year mark. Women who lost the most weight upped their vegetables and fruit servings from less than 4 to more than 5 per day.
Right now I eat about ___ servings of veggies/fruit/high-fiber foods per day. From now on I will eat ___ servings of these foods per day.
4. Forgo the Fried Foods. During the first six months of the study, women who lost the most weight, cut back on fried foods from over 10 servings to about 2 per month. By four years, they were eating about 5 servings per month, so they were eating half as many fried foods as they had at the start.
Right now I eat Fried foods ___ days per week.
From now on I will eat fried foods on…M T W Th F S Su
5. Moderate the Meat and Cheese. This seemed to be more of a long-term strategy for weight loss. After four years the big losers were eating fewer meats and cheeses (about 1/2 ounce less per day) than at the beginning of the study.
I will reduce the amount of meat and cheese I eat by…._____________________________________________________________________________________________________________________
6. Enjoy Fish More Often. On average, the most successful losers increased their fish, on average, from about 4 servings per month to about 5-6 servings per month. Substituting fish for higher fat meats means fewer calories and an added heart health benefit.
Right now I eat Fish about ___ days per week.
I will replace higher fat meats with Fish ___ days per week.
7. Start by Eating at Home. One of the first steps toward losing weight may be to eat at home more often. At six months, eating at restaurants less often linked with more weight loss. However, at four years, how often women dined out didn’t seem to matter. The authors of the study hypothesize that women who had lost the most weight and kept it off were using the other 6 strategies even when eating at restaurants.
Right now I eat Breakfast out ___ days per week, Lunch ___days per week, and dinner ___ days per week
I will reduce the about meals I eat out by only eating out ___ meals per week.
Weight Loss: Keep Trying and Follow 7 Habits for Success
1. Eat Dessert Half as Often. At six months the biggest losers (those who lost at least 22 lbs) cut their desserts from about 15 to 5 servings per month. At four years those who lost the most weight were eating, on average, about 7 desserts per month.
Right now I eat dessert ___ days out of the week.
From now on I Will eat dessert on…(Circle all that apply) M T W Th F S Su
2. Get the Sugary Beverages Out. At both six months and four years, cutting sweetened beverages from an average of 1 per month to almost none linked with losing the most weight.
Right now I drink sugary beverages ___ days out of the week.
From now on I will only drink sugary beverages on….
(Circle all that apply) M T W Th F S Su
3. Color Your Plate with More Veggies and Fruit. This strategy was the biggest winner and paid off most at the four-year mark. Women who lost the most weight upped their vegetables and fruit servings from less than 4 to more than 5 per day.
Right now I eat about ___ servings of veggies/fruit/high-fiber foods per day. From now on I will eat ___ servings of these foods per day.
4. Forgo the Fried Foods. During the first six months of the study, women who lost the most weight, cut back on fried foods from over 10 servings to about 2 per month. By four years, they were eating about 5 servings per month, so they were eating half as many fried foods as they had at the start.
Right now I eat Fried foods ___ days per week.
From now on I will eat fried foods on…M T W Th F S Su
5. Moderate the Meat and Cheese. This seemed to be more of a long-term strategy for weight loss. After four years the big losers were eating fewer meats and cheeses (about 1/2 ounce less per day) than at the beginning of the study.
I will reduce the amount of meat and cheese I eat by…._____________________________________________________________________________________________________________________
6. Enjoy Fish More Often. On average, the most successful losers increased their fish, on average, from about 4 servings per month to about 5-6 servings per month. Substituting fish for higher fat meats means fewer calories and an added heart health benefit.
Right now I eat Fish about ___ days per week.
I will replace higher fat meats with Fish ___ days per week.
7. Start by Eating at Home. One of the first steps toward losing weight may be to eat at home more often. At six months, eating at restaurants less often linked with more weight loss. However, at four years, how often women dined out didn’t seem to matter. The authors of the study hypothesize that women who had lost the most weight and kept it off were using the other 6 strategies even when eating at restaurants.
Right now I eat Breakfast out ___ days per week, Lunch ___days per week, and dinner ___ days per week
I will reduce the about meals I eat out by only eating out ___ meals per week.
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