The best way to keep the pounds off is to keep track of your physical activities and commit to stay with your workout or exercise plan. © iStockphoto.com/Julie de Leseleuc-
A new trend in business has people taking colleagues to the gym instead of out to lunch.More >> A new trend in business has people taking colleagues to the gym instead of out to lunch.More >> Whether you're trying to lose weight or training for a marathon, in social media you can find friends to cheer you on.More >> As would-be presidential candidate Chris Christie learned, weight bias can make it hard to achieve goals. If self-consciousness keeps you from getting fit, here are ways to get past it and feel motivated again.More >> Every family has conflicts and disagreements. It's learning how to work through them that counts.More >> Get easy ideas for creating a healthy game plan to reduce fat and calories at the stadium or at home in front of the big screen TV.More >> Many of us spend a good portion of the day at our desks. Here are some easy ways to keep your mind and body energized on the job.More >> Preempt impulse visits to the vending machine by stocking your desk drawer with healthy treats to re-energize your body and your mind.More >> Heavy backpacks can be a burden on young, growing bodies. Here are some tips for reducing the load on your child's shoulders.More >> What's hiding under the peel of this tiny citrus? You might be surprised at the healthy benefits.More >> From fighting colds to relieving stress, these "good" bacteria may do wonders for your body.More >>
By Andrew A. Hunt, Contributing Writer, myOptumHealth
Content provided by
It's hard to lose weight. Shedding pounds and trimming down takes dedication, discipline and months of effort. You might find that once you finally get the pounds off, staying at your goal weight can be as tough as losing the weight in the first place.
What are the risks of gaining the weight back?
Weight cycling is the repeated loss and regain of weight. Besides returning to an unhealthy weight, not keeping the pounds off can have other negative effects, such as:
- Depression and anxiety (stress) about losing weight
- Bingeing or eating a lot of food while feeling out of control
- More difficulty losing weight as you get older
Studies have shown that women who weight-cycle gain more weight over time than women who don't.
Tips for keeping the weight off for good
Here are a few tips to help you stay at your goal weight:
- Don't go overboard. When you hit your goal weight, you still have to pay attention to the food you eat. Often people will binge (eat uncontrollably) or forget their healthy eating habits once the weight is off. This is especially true during vacations or holidays. But, when people do this, they risk gaining weight again. Once you are at your goal weight, add only 200 calories of low-fat food to your daily diet. If you still lose weight you can add a little more, but keep watching your calories closely.
- Weigh yourself weekly. Even though you're no longer dieting, you still need to keep an eye on your weight. Get on the scale once a week to make sure your weight isn't creeping back up. If you start to regain weight, take action right away to get back to your goal. The sooner you stop the weight creep, the better your chances of maintaining your goal weight for good.
- Get support from others. If you joined a support group to help you lose weight, don't quit just because you reached your goal. Most people who reach their goal weight will start to regain the pounds within five years. Support groups help keep you on track and require you to monitor your weight on a regular basis.
- Be careful when eating out. Fast food, buffet-style meals and sweet deserts can quickly put the pounds back on. Portion control (the size of the food servings) is still very important to keep at your goal weight. When eating out, try to plan ahead and order foods that will keep you on track.
- Stay active. Most weight loss programs include some form of exercise. Once you hit your goal weight, it might be tempting to stop with your physical training. If you change the amount of exercise you do each day, you also have to change your calorie intake. The best way to keep the pounds off is to keep track of your physical activities and commit to stay with your workout or exercise plan.
View the original Lost weight? How to keep it off article on myOptumHealth.com
SOURCES:
- National Institute of Diabetes and Digestive and Kidney Diseases. Weight-control Information Network. Weight cycling. Accessed: 03/12/2008
- American Heart Association. American Heart Association guidelines for weight management programs for healthy adults. Accessed: 03/12/2008
