The following information is provided by Emily Hoffman, Clinical Dietician at Memorial Hospital.
The moms from the Kick It Up First Coast Moms challenge have had 12 weeks of intense workout and significant diet changes. Not only have these women changed the way they look and their health, their families have changed too. This is not the end of their weight loss journey; many still have more pounds to lose. This has been a lifestyle change, and the goal is to maintain the weight loss. Now the question arises, after you have lost a significant amount of weight, how do you maintain your weight loss?
One thing to keep in mind is that the battle of keeping the weight off is one that is doable. Research has shown that about 20% of people are able to lose about 10% of their body weight. The National Weight Control Registry (NWCR) is a well-studied group of people who lost a significant amount of weight. The people in the NWCR have successfully maintained over a 60-pound weight loss for an average of 5.7 years. These are a group of people that have learned how to maintain the weight loss, through changes in their diet and physical activity level. Here are some strategies that the people in the NWCR used to be successful.
- Be physically active
- Eat a diet low in calories and fat
- Eat breakfast
- Monitor your weight on a regular basis
- Maintain a consistent eating pattern
- Catch the few extra pounds before then turn into larger regains
In addition, establish a weight range around your goal weight and stick to it. If your goal weight is 160 pounds, keep your weight always between 160 and 170 pounds. This will help your keep your weight gain from getting out of control. Ten pounds are easier to lose than 50. Those who monitor their weight and take care of gains quickly are successful with maintaining their weight. If you catch your weight going up, go back to what you know. Start following the Kick it Up First Coast Meal Plan, keep a food diary, watch portion sizes and increase physical activity. Keep sight of your goals; remember how good the weight loss feels. No donut or box of Oreos will taste as good as your being at your goal weight feels.
Websites or Smartphone Apps with calorie and physical activity trackers may help you in your weight loss journey. Listed below are some free websites you may find helpful.
The preceding article was provided by Emily Hoffman, Clinical Dietician at Memorial Hospital.