Frequently asked question Number 5

By Barbara Brehm Ed.D (According to the Fitness Management Magazine Sept.)

How do I keep the weight off I just lost?

Understand what caused you to gain weight. If you have regained lost weight in the past, take some time to think about how this happened.  It might also be helpful to think about how you got over weight in the first place.  What can you do to prevent these factors form causing weight gain now?  Do certain situations trigger overeating?  How can you respond in new ways?

Make a plan. You probably lost weight by sticking to some kind of eating plan.  How will you eat differently now that you are done losing weight?  You may be able to modify your weight-loss diet by adding a few more calories.  this is easiest if your diet was fairly well-balanced and included all food groups.  In this case, the transition from weight loss to weight maintenance is fairly easy.  On the other hand, if you lost weight by following a restrictive diet, it will be a little trickier to transition to "normal" eating.

Be prepared for some challenges. Eating in new ways can take some adjustment, but you stuck to your diet, so you can stick to your maintenance plan, too.  Be prepared for your new eating plan by shopping for the foods you will need.  Stay busy, and manage stress.

Exercise daily. Studies of people who maintain their weight loss consistently find that these folks exercise a lot, usually 60 - 90 minutes a day.  any activity that uses more calories than usual is fine, and your exercise time may be divided up into several shorter sessions. Choose activities that are as convenient and enjoyable as possible. Find an exercise partner to prevent you from procrastinating. Squeeze as much activity into your day.  Walk your errands, clean your house and do yard work. 

Eat breakfast and avoid hunger.  People who eat breakfast are more successful in maintaining their weight loss.  Follow a consistent eating plan that includes breakfast and healthful snacks.

Weigh yourself regularly.  Weigh yourself every week or every other week.  If you see your weight creeping up over time, cut your calorie intake a bit. (Don't weigh yourself every day!)

Record your food intake, exercise activities and weight.  Writing down what you eat, do and weigh prevents denial.  People tend to eat less when they keep a record.  Be aware of portions sizes, especially when eating out.

Eat mindfully. Eating mindfully means eating with full awareness, focusing on the smells and flavors of your food.  When you eat consciously, you are more likely to eat more slowly, enjoy your food and feel satisfied with reasonable portions.  Try to eat without distractions.  Turn off the television and put away the newspaper.  Enjoy your meals while sitting down at a table, rather than wolfing down fast food in the car, or inhaling a sandwich at your desk.