Keeping the Weight Off for Good
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PrincessNikkiBoo
Posts: 330 Member
Just an interesting article I thought I would share, since I've been concerned about this recently.
Hope it helps.
10 Habits to Learn for Permanent Weight Maintenance
Losing weight is difficult enough. But dieters are also faced with the fact that odds are stacked against them for long-term success. Researchers estimate that only about 20 percent of dieters keep their weight off for good.
To increase your chances of success, plan for a transitional phase after you reach your goal weight. During this time, make slow adjustments to your lifestyle and watch the effects on the scale. Abrupt changes are likely to cause weight gain.
This transitional phase is also a good time to identify the eating habits and exercise patterns that you learned while dieting so that you can maintain for the long term. For example, researchers have found that dieters who keep the weight off for good are those who continue to maintain a low-fat diet with plenty of fruits and vegetables.
The 10 habits below will help you to move from the dieting phase, through the transitional phase and finally into the maintenance phase, where your weight remains stable. To improve your chances of permanent weight-loss success, try to incorporate these 10 habits into your lifestyle as you move through all phases of the dieting journey.
Moderate weight loss works best. Physicians recommend that dieters lose no more than one to two pounds per week. This conservative approach helps patients avoid health risks associated with drastic weight loss. It also allows the dieter to learn new eating habits that will protect their weight loss in the long run. Portion control, healthy snacking, regular exercise and reading nutritional labels are key skills that you'll master if you choose the slower approach to weight loss.
Make a slow transition out of the dieting stage. Once you reach your goal weight, the worst thing you can do is to resume your old eating habits. Remember that those are the eating habits that caused the weight gain in the first place. It is reasonable to gradually increase caloric intake, but experts generally suggest adding only 200 calories per week until your weight stabilizes.
Keep regular appointments with your healthcare team. Your healthcare provider or registered dietician will be able to measure your body fat percentage or evaluate your BMI to make sure that your numbers stay healthy. They will also be able to address health issues that arise when your body shape changes.
Stay connected to your sources of support. The same people who supported you in the dieting process will help you maintain your weight loss. They are in the best position to respect the magnitude of your accomplishment and give you a gentle reminder if you lose track of your success. Communicate with them and give them permission to offer respectful guidance if needed.
Continue to challenge yourself with new goals. Now that you've mastered one of the toughest challenges you'll ever face, stay on your toes by setting a new goal. It doesn't have to be related to weight loss. Achieving both short-term and long-term goals will help you keep your confidence level high.
Stay educated. Take healthy-cooking classes, go to health seminars and participate in fitness fairs. Surround yourself with reminders of what living a healthy life really means. You may also want to stay involved online. Calorie Camp at CalorieCount.com has a feature that allows you to set goals, earn rewards and share your experiences with an online community. Or connect with others on the About.com Weight Loss Facebook page.
Become a mentor. One of the best ways to stay educated is to teach your weight-loss skills to a newbie. By becoming a mentor , you'll be required to stay on top of new research and trends.
Exercise. Research into permanent weight loss reveals that exercise is one of the best predictors of long-term success. Thirty to 60 minutes of moderate exercise every day will keep both your body and mind healthy.
Eat breakfast. Studies have also found that people who eat breakfast are more successful at keeping the pounds at bay. Make sure that your breakfast includes whole grains and a lean source of protein.
Weigh yourself. Keep a scale in your bathroom and use it once a week. Studies show that checking your weight on a regular basis is a practice shared by people who successfully keep their weight off.
http://weightloss.about.com/od/backtobasics/a/Keeping-The-Weight-Off-For-Good.htm
Hope it helps.
10 Habits to Learn for Permanent Weight Maintenance
Losing weight is difficult enough. But dieters are also faced with the fact that odds are stacked against them for long-term success. Researchers estimate that only about 20 percent of dieters keep their weight off for good.
To increase your chances of success, plan for a transitional phase after you reach your goal weight. During this time, make slow adjustments to your lifestyle and watch the effects on the scale. Abrupt changes are likely to cause weight gain.
This transitional phase is also a good time to identify the eating habits and exercise patterns that you learned while dieting so that you can maintain for the long term. For example, researchers have found that dieters who keep the weight off for good are those who continue to maintain a low-fat diet with plenty of fruits and vegetables.
The 10 habits below will help you to move from the dieting phase, through the transitional phase and finally into the maintenance phase, where your weight remains stable. To improve your chances of permanent weight-loss success, try to incorporate these 10 habits into your lifestyle as you move through all phases of the dieting journey.
Moderate weight loss works best. Physicians recommend that dieters lose no more than one to two pounds per week. This conservative approach helps patients avoid health risks associated with drastic weight loss. It also allows the dieter to learn new eating habits that will protect their weight loss in the long run. Portion control, healthy snacking, regular exercise and reading nutritional labels are key skills that you'll master if you choose the slower approach to weight loss.
Make a slow transition out of the dieting stage. Once you reach your goal weight, the worst thing you can do is to resume your old eating habits. Remember that those are the eating habits that caused the weight gain in the first place. It is reasonable to gradually increase caloric intake, but experts generally suggest adding only 200 calories per week until your weight stabilizes.
Keep regular appointments with your healthcare team. Your healthcare provider or registered dietician will be able to measure your body fat percentage or evaluate your BMI to make sure that your numbers stay healthy. They will also be able to address health issues that arise when your body shape changes.
Stay connected to your sources of support. The same people who supported you in the dieting process will help you maintain your weight loss. They are in the best position to respect the magnitude of your accomplishment and give you a gentle reminder if you lose track of your success. Communicate with them and give them permission to offer respectful guidance if needed.
Continue to challenge yourself with new goals. Now that you've mastered one of the toughest challenges you'll ever face, stay on your toes by setting a new goal. It doesn't have to be related to weight loss. Achieving both short-term and long-term goals will help you keep your confidence level high.
Stay educated. Take healthy-cooking classes, go to health seminars and participate in fitness fairs. Surround yourself with reminders of what living a healthy life really means. You may also want to stay involved online. Calorie Camp at CalorieCount.com has a feature that allows you to set goals, earn rewards and share your experiences with an online community. Or connect with others on the About.com Weight Loss Facebook page.
Become a mentor. One of the best ways to stay educated is to teach your weight-loss skills to a newbie. By becoming a mentor , you'll be required to stay on top of new research and trends.
Exercise. Research into permanent weight loss reveals that exercise is one of the best predictors of long-term success. Thirty to 60 minutes of moderate exercise every day will keep both your body and mind healthy.
Eat breakfast. Studies have also found that people who eat breakfast are more successful at keeping the pounds at bay. Make sure that your breakfast includes whole grains and a lean source of protein.
Weigh yourself. Keep a scale in your bathroom and use it once a week. Studies show that checking your weight on a regular basis is a practice shared by people who successfully keep their weight off.
http://weightloss.about.com/od/backtobasics/a/Keeping-The-Weight-Off-For-Good.htm
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Replies
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Great tips! I really agree with the mentoring and monitoring. And staying connected? Awesome!!0
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Maybe my issue is the exercise daily. I don't do it everyday. I do try at least 4-5 days a week and I do believe in at least one rest day!0
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Maybe my issue is the exercise daily. I don't do it everyday. I do try at least 4-5 days a week and I do believe in at least one rest day!
I think it is more 'keep active' I exercise three times a week and try stay active on others. I think a rest day or two is also needed. If you HAD to do it every day it would get difficult and boring very quickly.0 -
All excellent advise! As I move into maintenance, I find articles like this to be especially powerful reminders of why continuing to work at maintaining my weight is so important.0
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Thanks for posting! I also agree that rest days are important, but personally I try to make mine on or near the weekends when I am much more active than during the week anyway.0
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Thanks. Ive maintained a size 8australian for four months now. Monitoring weight is important0
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thanks for sharing great advice0
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As someone who has lost 100+ lbs TWICE in my life, I can totally relate to being very invested in keeping the weight off. I am NOT going to do this again! LOL0
