My Presentation on Maintaining Weight
Wednesday, June 16, 2010
Tomorrow evening I will be presenting what I have learned about maintaining weight to my support group. Here is one of the hand outs I plan to use. I hope that it goes well.
Remember that you don’t have to be perfect to succeed at maintaining your weight. You just have to be determined.
• Don’t let yourself slip into thinking you’re done once you’ve reached your goal weight. This event lasts for the rest of your life.
• It is not a DIET, it is a LIFESTYLE CHANGE.
• Weigh yourself every day.
• Practice the five pound rule. Don’t allow yourself to gain over 5 pounds without taking action.
• Think about everything that goes into your mouth. Ask yourself if it is worth it.
• Practice portion control.
• Pre measure snacks/ use lots of baggies
• Read packages and follow serving size suggestions
• Have guilt free treats
• Make calories count, eat healthy
• 80/20 rule – eat right 80% of the time and splurge 20%. This rule will help you maintain your weight without feeling deprived.
• Concentrate on eating low fat foods, keep track of carbs intake and always pick foods that are high in nutrition.
• Exercise at least one hour every day.
• Find an exercise activity that you truly enjoy doing.
• Eat less and Move, Move, Move more.
• Be flexible, if it isn’t working try something new.
• Don’t try and do it alone. Reach out for help and support.
• Last of all…. Instead of dwelling on what you can’t have, focus on what you can have.
Resources that have been helpful to me are:
Refuse to Regain! 12 Tough Rules to Maintain The Body You’ve Earned Barbara Berkley, M.D.
Thin for Life 10 Keys to Success From People Who Have Lost Weight and Kept It Off Anne M. Fletcher.
National Weight Control Registry / www.nwcr.ws/