Maintaining Weight Loss
Hey There! Hope Your having a great weekend!
I wanted to continue on the hot topics of weight loss, plateau and maintaining weight loss. While losing weight is difficult for many people, it is even more challenging to keep weight off. Most individuals who lose a large amount of weight regain it two to three years later.
One theory about regaining lost weight is that people who decrease their caloric intake to lose weight experience a drop in their metabolic rate, making it increasingly difficult to lose weight over a period of months. A lower metabolic rate may also make it easier to regain weight after a more normal eating strategy is resumed. For these reasons, extremely low calorie eating strategys and rapid weight loss are discouraged.
Losing no more than one to two pounds per week is recommended. Incorporating long-term lifestyle changes will increase the chance of successful long-term weight loss.
Weight loss to a healthy weight for a person’s height can promote health benefits such as lower cholesterol and blood sugar levels, lower blood pressure, less stress on bones and joints, and less work for the heart. Thus, it is vital to maintain weight loss to obtain health benefits over a lifetime.
Keeping extra weight off requires effort and commitment, just as losing weight does. Weight loss goals are reached by changes in eating strategy, eating habits, exercise, and, in extreme circumstances, surgery.
The following strategies that encourage weight loss also play an important role in maintenance:
Support systems used effectively during weight loss can contribute to weight maintenance. People who lost weight and continued bi-monthly consultations and group exercise for one year maintained their full weight loss. Participants who did not utilize any sort of consultation or buddy system regained almost half of the weight.
Physical activity plays a vital role in maintaining weight loss. Even exercise that is not rigorous, such as walking and using stairs, has a positive effect. Activity that uses 1,500 to 2,000 calories per week is recommended for maintaining weight loss.
Eating Strategies and exercise are vital strategies for losing and maintaining weight. The National Weight Control Registry has conducted research that suggest that nearly all of 784 study participants who had lost at least 30 pounds, and had maintained that loss for one year or longer, used eating strategies and exercise to not only lose the weight, but also to maintain the weight loss.
Once the desired weight has been reached, the gradual addition of about 200 calories of healthy, low-fat food to daily intake may be attempted for one week to see if weight loss continues. If weight loss does continue, additional calories of healthy foods may be added to the daily eating strategy until the right balance of calories to maintain the desired weight has been determined. It may take some time and record keeping to determine how adjusting food intake and exercise levels affect weight.
A return to old habits does not mean failure. Paying renewed attention to eating strategies vary choices and exercise can help sustain behaviors that maintain weight loss. Identifying situations such as negative moods and interpersonal difficulties and incorporating alternative methods of coping with such situations rather than eating can prevent relapses to old habits.
I hope that this post helps you find smarter, more effective foods for the body as well as getting your physical activity in and plenty of rest.
Thanks for reading and have a wonderful weekend!
Posted on February 10, 2012, in Uncategorized and tagged drop a dress size, eating for weight loss, healthy eating for weight loss, Losing Weight, maintain my weight, maintain my weight loss goal, maintaining weight loss, smart eating. Bookmark the permalink. 2 Comments.