Keeping The Weight Off After Weight Loss
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By :
Paul Freitas
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If you have put in some effort recently and lost some of your excess weight, congratulations! It's a very important accomplishment that will most likely benefit your health now and in the future. Now that you've lost weight, you have to keep it off so let's talk about some ways to maintain that success.The following tips are some of the common characteristics among people who have successfully lost weight and kept it off over time.
Exercise and Be Active
Get into the habit of daily physical activity. Individuals who may have lost weight and kept it off typically engage in 60 to 90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. This doesn't necessarily mean 60 to 90 minutes at one time. It might mean 20 to 30 minutes of physical activity three times a day. For example, a brisk walk in the morning, at lunch time, and in the evening. Some people may need to talk to their healthcare provider before participating in this level of physical activity.
Carefully Watch Your Diet
Follow a healthy and realistic eating pattern. You have embarked on a healthier lifestyle, now the challenge is maintaining the positive eating habits you've developed along the way. In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories as compared to their pre-weight loss diet.
Try to keep your eating patterns as consistent as possible. Follow a healthy eating pattern regardless of changes in your routine. Weekends, vacations, and special occasions can pose a problem and unnecessary temptations, so plan ahead. By making a plan, it is more likely you'll have healthy foods on hand for when your routine changes.
Make sure to eat breakfast every day. Eating breakfast is a common trait among people who have lost weight and kept it off. Eating a nutritious, healthy breakfast may help you avoid getting "over-hungry" and then overeating later in the day.
Stay on Your Plan
You should monitor your diet and activity to spot potential areas of weakness. Keeping a food and physical activity journal can help you track your progress and spot trends. For example, you might notice that your weight creeps up during periods when you have a lot of business travel or when you have to work overtime. Recognizing this tendency can be a signal to try different behaviors, such as packing your own healthful food for the plane and making time to use your hotel's exercise facility when you are traveling. Or if working overtime, maybe you can use your breaks for quick walks around the building.
Support from family, friends, and others are vital to your success. People who have successfully lost weight and kept it off often rely on support from others to help them stay on course and get over any "bumps." Having a friend or partner who is also losing weight or maintaining a weight loss program can help you stay motivated. You can keep that weight off and feel good about yourself!
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2009-09-12 10:31:16
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