- Portions matter: Weight loss and weight maintenance are all about balance and moderation. Try using smaller plates and bowls to help decrease your portion size (Pedersen, Kang, and Kline 2007). Another tip is to wait at least 10 minutes after you finish eating before going back for seconds.
- Be active: Exercising and staying active will help increase your metabolism throughout the day.
- Everyone’s different: In order for you to maintain long term weight loss, you must be familiar with your body and eating habits. Identify which situations or foods are particularly tempting for you and try to modify them, without denying yourself completely.
- Make half your plate fruits and veggies: Following the MyPlate guideline is a great way to reduce your fat and calories while increasing the nutrient density of your meals. Fruits and vegetables have lots of fiber and water to help you stay satisfied.
- Do you eat when you're not hungry? At times this is ok, but if you do it too often, it can contribute to weight gain. Keep a log for a few days. Record your level of hunger and satiety before and after each time you eat. Add notes about your mood. Being aware of when boredom, frustration, stress, or sadness contributes to overeating is the first step to gaining control.
- Weigh yourself regularly: Studies show that regular self-weighing (once/week) is associated with a decreased body weight and weight maintenance (Van Wormer et al. 2009).
Tuesday, June 4, 2013
Overweight and Weight Loss Maintenance
For many people, weight loss is a chronic battle. Popular diets are often unsuccessful because they cannot be followed permanently. There is no magic diet to make you instantly shed pounds, but some good tips for steady, long-term weight loss are listed below.