Is it possible to maintain a healthy weight for life?
Hi, this is Eunice from Diet Center.
Yes, it is. Here are six things, according to the National Weight Control Registry which follows more than 10,000 people who have lost at least 30 pounds, they have done and continue to do to keep the weight off.
1. Eat breakfast every day
Seventy-eight percent of successful maintainers eat breakfast every day. According to Cornell’s new online Global Healthy Weight Registry, 96 percent of people who have always been at a healthy weight are daily breakfast eaters. It appears that, whatever your starting weight, breakfast can help you maintain a healthy one going forward.
2. Think quality, not calories
“Counting calories is great to do for a short period so that you gain awareness of what you’re putting into your body, but once you get a feel for things, focus on making food choices you know are going to support your goals.”
3. Move every day
“Everyone should move at least some every day, even if it’s just by going on a 20-minute walk during your lunch break or cycling to work. It’s important to think of physical activity as something that happens not only in the gym or your living room, but also in daily life (think: climbing the stairs, carrying heavy stuff, etc.).
4. Ask for a hand
You know how critical support is when a person is trying to lose weight. But regularly getting that support is equally important when you’re trying to keep it off, according to 2014 research in Public Health Nutrition and Epidemiology, that found women who receive social support during their maintenance phase are significantly more likely to be successful compared to those who try to do it on their own.
5. Keep tabs on your weight
“Losing weight has identifiable perks. You see it in the mirror, you feel it in your clothing and your energy levels. Weight maintenance is much more difficult because you’re not actually getting a noticeable return on all your work. Your success is in not seeing anything change. This makes it much harder to wrap our heads around.”
6. Be honest about what is doable right now
You must be ruthlessly consistent with your habits, so make sure they fit into your lifestyle. If you try to fit a square peg into a round hole, you’re bound to fall off the wagon when life hits you in the face. For example, if you’re a nine-to-fiver who’s exhausted at the end of the workday, maybe after-work workouts aren’t the most practical for you, but early morning or lunch-hour sweat sessions can be.
Thank you for reading Diet Center’s Tip of the Week. If you have put these suggestions into practice and are struggling with your weight, please call me at 928-753-5066 or stop by 1848 Hope Ave. in Kingman.