Worldwide Success

In the last article we delineated a weight loss program based on sensible nutrition combined with exercise.  Once you achieve your desired weight you to need to be careful not to gain the weight back.  Unfortunately the odds are against you.  Ninety percent of all dieters regain their weight within one year and 99% regain their weight within five years.  But don’t get discouraged.  We will outline some important steps to help you keep the weight off in the long run.

1. Control stress

We talked about how important it is to control stress before going into a weight loss program.  Once you get your stress under control, it is important to keep it that way, as excessive stress may negatively impact your ability to keep the weight off.  If you start to see your stress level and your weight go up, this is an indication that something is out of balance in your life.  It is really important that you stay in tune with these signs and that you detect these red flags early on.

2. Set red flags

An increase in stress level is one red flag that you should watch out for.  There are other red flags that you should keep your eye on.  Find a weight level of about 5 to 10 pounds above your desired weight and set that as a red flag.  As soon as you hit this level immediately initiate your weight loss program until you get back down to your desired level.  Do not let your weight go past much beyond this red flag level.  The higher your weight gets out of control the harder it will be to bring it back.

3. Maintain a healthy diet

Getting off your weight loss program does not mean that you can start eating unhealthy again.  Maintain a healthy diet in order to keep the weight off:

• Eat plenty of fruits and vegetables
• Focus on whole grains
• Drink fat-free or low-fat milk and milk products
• Eat lean meats, poultry, fish, beans, eggs, and nuts
• Make sure everything you eat is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

“If I had known I was going to live this long I would have taken care of myself”

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4. Be careful when eating out

• Drink water instead of soda.
• Ask for whole wheat bread for sandwiches
• Ask for salad dressing to be served on the side
• Avoid creamy sauces or gravy
• Avoid butter
• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
• For desert eat fruits instead of high calorie ice-cream or pies
• Avoid “all-you-can-eat” buffets
• Avoid fast food

5. Keep moving

Studies have shown that more then 50% of people that start exercising quit within six months.  Don’t be part of this statistic.  Find ways to keep moving, even if you are not on a formal exercise program.  Here are some tips:

• Go for walks in your neighborhood, parks or at the shopping mall.
• Go for bike rides with friends and family
• Find a partner to exercise with you
• Instead of using the elevator, use the stairs
• Instead of looking for a close parking spot, park far away and walk
• Exercise while watching TV – don’t just sit on the couch
• Mow the lawn with a push mower instead of sitting on a tractor
• If you like any sports, keep on playing

This concludes the series on weight loss success.  Good luck staying in shape!

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