So much has been said about weight loss, but finally the following article brings us some realities about maintaining those lost pounds we worked so hard to lose.
Extreme, restrictive, fad-type diets just don’t work for most people in the long-term. However, some restriction of refined carbs or highly processed food and snacks can be effective.
It makes no sense to lose weight by deprivation and then to gain most of it back after a few months.
Will power is an old term that should no longer be associated with weight loss. Being vigilant is the new “will power.” Being aware of what and when you eat can make a difference – e.g. keeping a food journal and a prudent use of the scale are simple things you can practice. For example, weigh yourself once a week, if the number goes up, cut down your calories. One way is to be aware of your snacking habits and choose nutrient dense snacks, such as cut-up veggies. Most snack foods are designed by the food industry to lead to the “eating right out of the bag” habit. Read serving sizes on the label – carbohydrate grams can add up very quickly.
Be aware of weight cycling. Drastic reductions of food intake can lead to rapid weight loss but also cause a drop in the basal metabolic rate (BMR) which may result in increased food cravings and weight gain. This makes it difficult to maintain the weight loss and contribute to weight cycling that decreases the likelihood that future attempts at weight loss will be successful.
An example of a successful weight control program is one that offered monthly lifestyle coaching sessions with goal setting, behavior change strategy development, and follow-up sessions to evaluate and fine-tune personal approaches. They should be individually tailored with sustainable lifestyle changes.
FOOD, FACTS and FADS 