Lessons from Weight Loss Masters

This week, I wanted to re-visit an article that has some very simple, straight-forward strategies for weight loss and maintenance. Keeping even a FEW of these ideas in mind can help us get through tough situations:

LESSONS FROM WEIGHT LOSS MASTERS

A study looked at people who have lost weight and successfully kept it off over a 3 year period of time. Here are some of the strategies that they felt were the keys to maintaining their weight loss.

1. Simplify eating patterns to help decrease cravings.
Eat regular meals at regular times.
Keep choices simple. Have similar breakfasts and lunches and then vary evening meals.

2. Plan ahead.
Write out a meal plan.
Make out a grocery list based on the plan.

3. Control surroundings.
Keep trigger foods out of the house.
When eating, avoid distractions (don't watch TV).
Eat in a designated area.
Call or Google restaurants ahead to be aware of choices.
Request "no bread” at restaurants and be the first to order.

4. Continue to be mindful of healthy choices.
Choose foods lower in calories and higher in fibre, such as vegetables.
Have protein with each meal & snack, and limit bread/pasta/rice/sugar/etc. to help regulate blood sugars so you feel more satisfied and aren't battling cravings.
Remember the role of food is to provide fuel for the body.

5. Continue to be active. The benefits of exercise are as follows:
- burns calories which helps keep the weight off
- boosts metabolism
- strengthens and tones muscles
- helps improve moods and self esteem
- helps control blood pressure, cholesterol and blood sugars
Look for activities you enjoy and include them daily.

6. Monitor yourself
Keep a food and exercise diary. Be honest with yourself. Also monitor your weight.

7. Stay motivated.
Make a list of the benefits of weight loss and keep it handy.
Focus on your success in controlling foods rather than foods controlling you.

8. Build a supportive life style.
Focus on a lifestyle change rather than a diet.
Spend time with happy people.
Enjoy PEOPLE at social events rather than focusing on foods.

9. Maintain a positive attitude.
Remind yourself daily that you are worth it and you can put yourself first.
If you get off track, forgive yourself and get back in control.
Focus less on the scales and more on your new habits.
If you have cravings, look within yourself to see the real issue.

Remember long term weight loss is not a diet but the result of living healthier. Every positive choice you make impacts the long-term outcome of changing your lifestyle. You can and WILL achieve your goals.

Dr. Doug

Adapted from an article in The Bariatrician- Spring 2008, Volume 23, No. 1