Tuesday, September 20, 2011
How am I going to maintain my weight loss? I seem to ask myself this question almost daily. You see, there's still a real fear that I won't be able to maintain my new weight for the long haul. For long term. I know I have to keep using the same tools that I have used to lose the weight. I know I have to remind myself each and every day why I am doing this. That how I feel is so worth any and all effort. I still seek out and read articles on how to maintain my weight for any tips and reassurance they can provide. Today I read a good, short article by MayoClinic.com. I'd like to share it with you, too. It's good to know that alot of these strategies are in my SparkPeople Tool Box and that I have been using them already!
Successful weight-maintenance strategies:
Once you've lost the weight, you can't stop your efforts. Weight maintenance requires daily exercise, a healthy menu, a long-term commitment and constant vigilance. The following habits are essential to weight maintenance:
•Continue your exercise program. One of the most important things you can do for weight maintenance is to continue a vigorous exercise program. Studies suggest that it takes 30 to 60 minutes of moderately intense physical activity daily to maintain weight loss. Moderately intense physical activities include fast walking and swimming.
•Enjoy healthy meals and snacks. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Keep saturated fat low and limit sweets and alcohol. Remember that no one food offers all the nutrients you need. Choose a variety of foods throughout the day. It's not out of the question to eat and enjoy small amounts of high-fat, high-calorie foods on occasion. But the main thing is that you choose foods that promote weight maintenance and good health more often than you choose foods that don't.
•Know and avoid your food traps that cause you to eat. Know which situations can trigger out-of-control eating for you. The best way to identify food traps and emotionally triggered eating is to keep a journal. For as long as you find it helpful, write down what you eat, how much you eat, when you eat, how you're feeling and how hungry you are. After a while, you should see some patterns emerge. Once you know these patterns and triggers, you can plan ahead and develop a strategy for how you'll handle these types of situations. This will help you understand and stay in control of your eating behaviors.
•Monitor your weight regularly. People who weigh themselves at least once a week are more successful in keeping off the pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become larger.
•Be consistent. Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays increases your chances of long-term success.
•Create a support network. Getting support for your efforts, whether through a friend, family member, trained professional or group of fellow travelers on the same path, can ultimately mean the difference between success and failure.
The best-laid plan ~
If you really want to lose weight and keep it off, the best approach is to focus on lifestyle changes and develop an eating plan that's enjoyable, yet healthy and low in calories. This approach results in weight loss that you can live with — that is, that you can maintain over a long period of time.
The good news is that weight maintenance gets easier over time. After two to five years, the odds of keeping the weight off increase greatly. Achieving and staying at a healthy weight does take planning and effort, but the rewards are great.
Yes, a healthy and happy life is worth daily effort! I need to continue to do this for me! I am worth it! You are worth it!
Have a wonderful day, friends!