Losing Weight Management:
Any kind of “diet” or “program” is not as effective as a lifestyle of healthy eating, regular exercise, and stress management for healthy weight loss. It may be harder to lose weight if you take medication for other conditions. If you’re worried about your weight or have questions about your medications, talk to your primary care doctor.
It’s normal to want to lose weight quickly when you’re trying to do so. However, people who lose weight gradually and steadily (about one to two pounds per week) are more likely to maintain their weight loss.
Even a modest weight loss can have significant effects:
Even a modest weight loss of 5% to 10% of your total body weight1 is likely to have positive health effects, such as lower blood pressure, cholesterol, and sugar levels1. For example, if you weigh 200 pounds, a 5% weight loss equals 10 pounds, bringing your weight down to 190 pounds. Even though this weight may still be considered “overweight” or “obesity,” even a modest weight loss can lower your risk of chronic diseases linked to obesity.
Even if the objective seems overwhelming, think of it more as a journey than a final destination. You’ll learn new ways to eat and exercise that will help you be healthier. These routines can help you maintain your weight loss over time.
Congratulations if you have recently shed excess weight! Your health will likely benefit now and in the future as a result of this achievement. Let’s talk about some ways to keep your weight loss success going.
People who have lost weight successfully and kept it off over time share some of the characteristics listed below.
Control Your Diet:
- Maintain a diet that is both realistic and healthy. Maintaining the healthy eating habits you’ve developed is the challenge now that you’ve started a healthier lifestyle. In studies of people who lost weight and kept it off for at least a year, the majority continued to eat fewer calories than they did before.2 Visit Healthy Eating for a Healthy Weight for more advice on eating well.
- Keep your eating habits the same. Maintain a healthy eating routine despite routine shifts. For weekends, vacations, and other special occasions, plan ahead. When your routine changes, you are more likely to have healthy foods on hand if you make a plan.
- Eat breakfast each morning. People who have lost weight and maintained it often eat breakfast. You might be able to avoid becoming “over-hungry” and then overeating later in the day if you eat a healthy breakfast.
Get active on a daily basis. Most days of the week, people who have losing weight management and kept it off typically engage in 60 to 90 minutes of moderate activity while not exceeding their calorie requirements. This does not necessarily mean spending all at once 60 to 90 minutes. It could mean three times a day doing 20-30 minutes of physical activity. Take, for instance, a vigorous walk in the morning, during lunch, and at night. Before engaging in this level of physical activity, some people may need to talk to their doctor.
Stay on Track:
- Keep an eye on your exercise and diet. Keeping a food and exercise journal can help you keep track of your progress and identify patterns. When you have to work overtime or go on a lot of business trips, for instance, you might notice that you gain weight. When you are aware of this tendency, it may serve as a cue to try new things, like bringing your own healthy food on the plane and making time to use the hotel’s fitness center while you are away. Alternately, if you work overtime, you might want to take a quick walk around the building during your breaks.
- Be aware of your weight. Regularly check your weight. It’s a good idea to keep track of your weight when managing your weight loss so you can plan accordingly and adjust your diet and exercise routine as needed. Get back on track right away if you’ve gained a few pounds.
- Get help from friends, family, and other people. People who have lost weight and maintained it often rely on others’ support to stay on track and get over any “bumps.” You can sometimes stay motivated by having a friend or partner who is also losing weight or keeping it off.
Obesity in children and adolescents:
The Division of Nutrition, Physical Activity, and Obesity at the CDC is dedicated to ensuring the success of every child and adolescent. Information to assist children and adolescents in maintaining a healthy weight and preventing obesity is provided by these resources to parents, caregivers, health care providers, and partners.
Changing Your Eating Habits:
When it comes to our eating routines, many of us have established routines. Some are great (like, “I generally have a sweet beverage after fill in as a prize”), while others are not all that great. Even if you’ve been eating the same way for years, you can still make changes.
By making drastic, sudden changes, like eating cabbage soup only, you can lose weight quickly. However, such radical changes are neither healthy nor beneficial, and they will not be successful in the long run. A smart approach that involves reflection, supplementation, and support is necessary for forever expanding your dietary patterns.
Take into consideration all of your unique dietary habits, both good and bad; and the most common causes of poor eating.
- Switch to healthier eating habits from your unhealthy ones.
- Build upon your new, healthier eating habits.
Make a list of your preferred foods and beverages. Keep a food and drink log for a few days. Make a list of everything you eat and drink, including sugary drinks and alcohol. Keep track of the time of day you consumed the food or drink. For instance, you might discover that you always crave a sweet snack to get you through the afternoon energy slump. Make use of this journal to help. Even if you didn’t feel hungry, it’s helpful to keep track of how you felt when you decided to eat. Did you feel worn out? Are you worried?
The routines on your list that could be causing you to eat too much should be written down. Coming up next are normal eating designs that can prompt weight gain:
- Eating too fast.
- Keep your plate clean at all times.
- Consuming without hunger
- Eating standing (could lead to mindless or excessive eating).
- Dessert is always consumed.
- Eating nothing at all (maybe just breakfast).
Consider the unhealthy eating habits you’ve mentioned. Check to see that you’ve identified all of the factors that influence your actions. Concentrate first on a select few of them. Don’t forget to thank yourself for your successes. Maybe you frequently have fruit for dessert or drink milk that doesn’t contain any fat or fat. These routines are beneficial! If you acknowledge your accomplishments, you will be inspired to implement additional changes.
To better understand when and where you are “triggered” to eat for reasons other than hunger, review your food diary and make a list of “cues.” Keep track of how you typically feel in those situations. A particular emotional state or an environmental “cue” frequently prompts eating for reasons other than hunger. Common cues for eating when not hungry are as follows:
- Observing your primary nibble food upon opening the bureau.
- Watching television while seated at home.
- Before or after a stressful event or meeting at work.
- Having no idea what to make for dinner when I get home from work.
- An individual giving you a dish they arranged “only for you!”
- On the counter, passing a candy bowl.
- Whizzing through your favorite drive-through each morning.
- Thinking that food might help because they are tired or bored.
Mark the “cues” you encounter daily or weekly on your list. Focus on the signs you see more often for the time being, even though the Thanksgiving holiday might cause you to eat too much. In the end, you need a plan for every possible eating cue.
Ask yourself the following questions for each “cue” you’ve circled:
What can I do to steer clear of the situation or cue? For signs that do not include other signs, this option works best. Could you, for instance, take a different route if you wanted to avoid eating at a fast food restaurant on your way to work? Is there a different spot in the break room where you can sit away from the vending machine? Is there a place to do so?
Is there anything I can’t avoid that I could do differently that would be healthier? Meetings with coworkers at work, for example, are clearly things that you can’t avoid. Consider your options under these conditions. Could you suggest or bring healthier snacks and beverages? Would you be willing to take notes for me to help me focus? Is it possible that if you sat further away from the food, it would be more difficult to grab something? Are you able to prepare and consume a healthy snack prior to the gathering?