10 Tips For Successful Weight Maintenance

Some reports show that between 65 and 85% of people return to their previous weight after weight loss.  How do you keep the weight off permanently?

I was listening to a podcast yesterday (Half Size Me) and something was said that I hadn't really considered before.  Basically, the point was made that it is just as hard or harder for some people to maintain their weight after weight loss as it was to lose the weight in the first place.  Great!  I've gone to all the trouble of losing 75 pounds and you're telling me my journey isn't over?  And that if I'm not just as careful, I may end up where I started? Well, yes.

So what are the secrets of the successful maintainers?

1. Keep up daily activity, including formal exercise as well as sports, physical work or recreational activity.  Exercise an average of 60 minutes per day. Most successful losers are walking 11,000-12,000 steps, or the equivalent of 5.5-6 miles per day.   
   
2. Decrease sedentary recreational activities by cutting back on TV watching, computer games and web surfing. Take up physical recreation such as sports, boating, biking, walking, hiking, gardening, physical hobbies and playing with your kids, if you have them.
   
3. Build more lean muscle. Maintain, or even increase, your metabolism by continuing to build lean muscle. Muscle has a higher metabolism than fat does. If you don't yet train with weights, add this type of exercise to your overall program now. If you do, increase the amount of weight you're working with to keep yourself challenged. 
   
4. Get on the scale regularly, whether it's daily, every other day, or weekly.  But not more than once per day, and always at the same time of day.  Everyone has their own number for how many pounds it takes to trigger tightening the belt.  When the scale goes up beyond that number, step up your activity and follow your eating plan more strictly.  Be careful with this one, there are more ways to measure your body than just the scale - like how well your clothes fit and body circumference measurements.
   
5. Follow a consistent pattern of eating from day to day.  This establishes a routine, and even though there is room for splurges, this set eating plan is the cornerstone of their success. Since everyone needs a special treat once in awhile, plan your splurges in advance.
   
6. Avoid excuses and maintain positive beliefs and attitudes towards your environment and what you perceive as “barriers.” For example, say, “I can always make time for what is most important to me” instead of, “I don't have time to exercise.”
   
7. Don't beat yourself up about your weight or about slip-ups; instead, engage in positive self-talk.  Being negative or feeling guilty is counterproductive. Talk to yourself in a positive manner, like a psychotherapist, not like the Wicked Witch.
   
8. Avoid temptation. A University of Pittsburgh study found that women who best controlled their weight were good at resisting the temptation to binge on forbidden treats. This doesn't mean never indulging in a gooey dessert again, but rather picking — and limiting — your moments. There are many ways to avoid daily temptations, including planning ahead when eating out, eating out less, and banning your worst weaknesses from the house. 
   
9. Eat breakfast. They call it the most important meal of the day for a reason. In the survey, women who regularly ate breakfast were more successful with long-term weight loss than those who skipped the first meal of the day. It’s best to eat similar healthy choices regularly (think oatmeal, Greek yogurt, and fresh fruit) and always start out with a good breakfast to avoid splurging or overeating on special occasions.
   
10. Measure your portions. According to a Center for Disease Control (CDC) study of more than 4,000 U.S. adults, the biggest factors in success were measuring portions and fats, the most caloric foods, in particular. This doesn't mean you have to carry a food scale everywhere you go, but using it as often as possible at home will teach you how to eyeball portion sizes at restaurants and immediately know how much to eat, and how much to take home in a doggie bag. 
    

There you go!  I'm learning from the successful maintainers, not just the losers. I've kept my weight off for over a year now and I don't intend to ever go back.

(sources:  burnthefat.com, WebMD, everydayhealth.com)