How to Maintain Weight

womantapemeasures-300x300Since most dieters regain the pounds they’ve worked so hard to lose, here’s some new research on how to maintain weight, after you’ve lost a little (or a lot) of weight.

How many times have you lost 5..10..15…or more pounds only to regain all, most or even more of it, back?For more than 90% of dieters, weight regain is the frustrating reality. A recently released study adds to the helps to better understand why many people can lose weight, but they’re unable to keep it off.

As an internist and obesity research who lose 30 pounds himself, Christopher Sciamanna, M.D., of Penn State University’s Milton S. Hershey Medical Center, reported in the American Journal of Preventive Medicine, the steps that are keys to successful weight loss and maintenance.

According to the paper, here are the behaviors associated most with weight loss:

•Participating in a weight–loss program

•Proactively seeking information about weight loss, nutrition or exercise

•Eating healthy snacks like fruits and veggies instead of candy, baked goods or soda

•Limiting added sugars in your diet

•Planning your meals and snacks

•Not skipping meals… especially breakfast

•Enjoy a variety of different kinds of exercise

•Finding exercise that you enjoy

•Remembering and thinking about how much better you’ll feel when you’re thinner

What they also found, however, is that among those who successfully lost weight and kept it off, there are specific practices associated with staying lean. The five ways to stop regain include:

•Eating low-fat sources of protein like lean meats, fish and poultry

•Exercising most days of the week.

•Rewarding yourself for sticking to your diet or exercise plan

•Reminding yourself why you need to control your weight

•Weighing yourself daily or at least a few times a week*

Other studies of successful losers have also found that weighing yourself daily, and adjusting your diet and or exercise as soon as you see the scale tick up is one of the most effective ways to maintain a new, lighter you. While it’s hard to step on the scale on a daily basis, it’s crucial to nip any weight gain in the bud.

***This article was written by Julie Upton, MS, RD, CSSD,
Appetite for Health



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