After losing weight and having achieved your desired weight, a positive attitude is essential in your efforts to successfully maintain it. Weight management depends on the commitment to gradually adopt a healthier lifestyle. Controlling your weight is not impossible. It is a matter of choosing the right foods that fit into your daily calorie ideal, in combination with burning up any additional calories that you do not need for the day.Choosing foods that are low in fat and calories and keeping up with a healthy fitness routine are equally important when in weight management mode.
How can prevent gaining the weight back?
- Set realistic goals for your weight management. Those who made the choice to lose weight slowly, by eating less and exercising more, tend to keep their lost weight off.
- Eat fewer calories by cutting down on your portion size/or decreasing the amount of fat consumed to 30% or less of your total daily calories.
- Do not skip meals. Skipping meals can slow down your metabolism and may cause overeating later in the day.
- Always keep low calorie, low-fat snacks handy. Try snacks that are easy to carry along with you such as pretzels, raw vegetables with low calorie dips or fruit.Keep in mind that there is difference between calories in low-fat foods than those found in fatty foods.
- Choose foods composed of high fiber such as whole-grain breads, pasta, cereals, fruits, rice and vegetables.
- Keep a food journal to ensure you are eating healthy. Write down everything you eat and drink daily. You must be accurate when you are food journaling, or it serves no purpose. The food journal will help you learn and understand you eating habits. It will also help you assess what food choices are working for you and what is not. You can also record when you are exercising and for how long. Notice trends – for example, if you are gaining weight because you are eating the same but stopped exercising.
- Stay committed to a healthy diet. Eat a variety of foods so that you are sure to get all the nutrients you need. Include choices from whole grains, fruits, vegetables, and lean protein sources.
- Stay active. Now is not the time to cut back on working out. You still want to exercise the majority of the week. Physical activity is one of the most important aspects of keeping weight off, so make sure this is built in to your lifestyle.
How Much of What Foods Should I Eat to Maintain my Weight?
The following information will help guide you in how much of each food group you can eat on a daily basis.
Breads and Grains – 6 or more servings/day
- Breads, rolls, buns
- English Muffins
- Rice Cakes
- Low-fat crackers (such as bread sticks, rye crisps, matzo, saltines)
- Hot and Cold Cereals
- Spaghetti, noodles, macaroni, rice
- Plain baked potato
Fruits and Vegetables – 5 or more servings/day
- Fresh, frozen, dried or canned fruits
- Fresh, frozen or canned vegetables
Meat, Fish, Poultry – 2 to 3 servings per day (Bake, boil, broil, roast or grill)
- Lean cuts of meat with fat trimmed
- Chicken and turkey without skin
- Dried Beans
Dairy – 2 or more servings/day ( 3 to 4 servings for pregnant or breastfeeding women)
- Low-fat milk
- Low-fat yogurt
- Low-fat cottage cheese
- Low-fat cheese with no more than 3 grams of fat per ounce
Fats and Oils – In Limited Amounts
- Olive, peanut or canola oils
- Butter, margarine, jelly
- Nuts, seeds, salad dressing
Sweets and Snacks- In Limited Amounts
- Baked goods
- Frozen desserts
- Popcorn, pretzels, nuts
Premier Physicians Weight Loss and Wellness
2650 Lake Sahara Dr. Ste. 100
Las Vegas, NV 89117