·
getting lots of exercise
·
eating breakfast
·
watching little television
·
keeping a food diary
·
weighing themselves
Most
participants reported weighing themselves at least once a week, and just over a
third make weighing a daily practice. Over time, people who weighed themselves
less often tended to regain more weight than those who increased their
weight-observing frequency. Researchers conjecture that this habit allows
people to detect a small weight gain and take action before the problem
escalates.
Other ways to
maintain weight
Research has
also shown that the more freedom people have in planning their weight-loss
programs, the greater their , hope for weight loss success. One study
suggested that people who followed a calorie-restricted diet regained an
average of nine pounds, but those who ate what they wanted—within healthy eating
guidelines—regained less than half that amount.
Another study
compared two groups of people: those who had lost at least 10% of their weight
and kept it off for five years and who were now at a normal weight, and those
who were overweight and who had a history of dieting. Researchers found that
people in the first group had fewer televisions and fewer high-fat foods at
home compared with the second group. The weight-loss maintainers also exercised
more, perhaps because they were more likely to have exercise equipment in their
homes.
Don't go it
alone
There are
many types of professionals who can help you maintain weight loss. Start with
your primary care provider for referrals to experts in your area. Your doctor
may direct you to engage the services of
·
a personal trainer, who can design an exercise program that's
right for your abilities
·
a dietitian, who can tailor an eating plan for your calorie
needs, take you grocery shopping, and even organize your meal schedule and your
pantry
·
a therapist, who can help if you feel your weight issues are
related to emotional eating or eating disorders
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