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Weight Maintenance - How to Maintain Weight
Weight Control Methods and Motivation to Avoid Regain
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Weight Maintenance - How to Maintain Weight

Weight Maintenance - Difference between Weight Loss and Weight Maintenance

Weight loss means losing weight - weight maintenance (or weight control) refers to the act of maintaining weight at a healthy level over the long-term.

Healthy Weight Maintenance

Weight maintenance means developing stable and healthy eating habits, together with regular exercise habits. Weight maintenance means developing a pattern of behavioral routines which can support these diet and exercise habits.

Above all, maintaining a healthy weight means adopting new attitudes towards yourself, your weight and your attitude to food.

Weight Maintenance - Learn from Successful Weight Maintainers

The US National Weight Control Registry (NWCR) is a national database containing details of a large group of people who have been successful at long-term weight maintenance.

To be included within the National Weight Control Registry you must have lost a minimum of 30 pounds of body weight and maintained this weight loss for at least 5 years.

In fact, of the 2,000 registry members, the average weight loss is 60 pounds, maintained for 6 years.

Successful Weight Maintenance Strategies - NWCR

Weight control methods found to work by NWCR members include:

  • Eating a regular breakfast.
  • Regular (sometimes daily) monitoring of weight on weighing scales.
  • Up to 60 minutes of daily exercise (burning on average 400 calories, per day).
  • Most common weight control exercise is walking.
  • Following a fat-reduced diet, (24 percent calories from fat) while eating healthy carbs.
  • Controlling calorie-intake. Average calorie consumption is 1400 calories, per day.

Weight Maintenance Motivation

Failure is the biggest weight-control-motivation killer. So if you want to maintain your weight long-term, make it more difficult for you to fail!

  • Avoid phrases like NEVER, as in "I'm never going to eat french fries again." You will eat french fries again, so avoid using words like 'never.'
  • Overcome weight loss problem occasions, like social occasions, barbecues, dining out and so on. If necessary, eat low-calorie for a few days beforehand, and choose lower-calorie options on the occasion itself. If you can't learn to make sensible food choices, you'll never maintain your weight loss!
  • If you are prone to nibbling food leftovers, remember this: better to throw out excess food than have it on your hips or inside your coronary arteries.
  • If you are prone to food binges, make sure your refrigerator is full of lower calorie foods. Then you can enjoy an occasional binge without worrying about weight gain.
  • When temptation to overeat gets unbearable, get active. Physical exercise is the best way to control cravings and maintain weight.
  • Eat little and often. This helps stabilize blood-sugar levels and appetite, and helps your body maintain an efficient metabolism.

Weight Maintenance - Get Informed!

Information is power. The more you know about calories, dietary fat and diet nutrition, the easier weight maintenance becomes. (See Dietary Guidelines)

Also, consider joining a weight loss forum to find a weight maintenance buddy, and for regular support find a weight loss newsletter that gives you extra motivation to control your waistline and weight!

See also: Diet Advice and Information

Weight Maintenance - Exercise for Life

Exercise is vital for weight maintenance. Official guidelines for exercise and weight control suggest a minimum of 25-30 minutes physical activity a day, but for best weight control results, aim for 45 minutes a day. Always check with your doctor first.

Sources include: National Weight Control Registry. UK National Health Service. USDOA.

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