Weight Management for the Long Run

You’ve lost weight. You look and feel great, and you’re ready to face the world as the new, slimmer you. But wait! The hardest part is yet to come – maintaining your new weight. How can you do it when about 90% of people who lose weight regain it?The key to success is changing your eating habits for the long term and eating the right foods. Be realistic. You sacrificed to lose weight, now to maintain your weight you need to incorporate menus and rules. It is up to you to supply the discipline and desire to keep your new svelte shape. Here, then, are some suggestions for successful weight management.Proper portions: It is important to have a balanced diet and control food portions. You need to know what a portion is and stick with it. For example, half a banana is a portion. A half cup of rice is a portion. Now that you have achieved your desired weight these portions do not change.Choices: People lose weight and think they are home-free. Not so! Dietary behavioural changes are part of a journey to life style changes. Know the right foods, and continue to balance them. Have some sense of control. For example, when you dine out, continue to have your foods grilled rather than deep fried. And don’t overdo the sugar!Frequency: Continue to eat regular meals and snacks. Don’t let yourself become extremely hungry as this may lead to overeating.Exercise: Studies show that people who lose weight and maintain it combine exercise with diet. Increased physical activity also gives one a sense of well-being. When you feel better about yourself you will be more likely to succeed. Continue to incorporate exercise daily.Control Cravings: Discipline is an important element in weight control. If you have a craving for a particular kind of food, and you know when you eat that food your brain clicks off and you can’t control yourself, then it is best to cut it out. For example, while a little chocolate won’t hurt you, if you cannot eat just a little, it is better to say, “I don’t eat chocolate” and that’s it.Beat Temptation: Develop a plan for situations when you might be tempted to eat incorrectly. Plan ahead not t overeat at a party or social event. Think about situations that are high stress, especially when you are emotionally upset and how you might deal with them. It’s easy to return to previous bad habits if you have not developed strategies.Lapsing: To be certain to maintain your ideal weight, weigh yourself three or four times a week then take the average. As long as your average is fairly constant, you are in control. If you find that your average weight is slowly increasing and that you are reverting to old eating habits, it is time to take action. The first step is to keep a food diary of everything you eat. This should help you discover your problem areas. Set a limit of five pounds and don’t exceed it. If you still seem to be gaining, it is then time to get back on the program.A positive attitude in maintaining your weight is important. Create a regimen that you can follow. If you do overeat for 1 or 2 days, don’t worry about it or feel guilty. Just get back on track. Build in those occasional treats. Remember, there are no bad foods. It is a question of how much and how often.Wendy