Living Maintenance general maintenance topics and discussions

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Old 12-01-2022, 07:22 AM   #1  
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Default Weight loss maintenance strategies

The strategies that encourage weight loss also play an important role in maintenance: Support systems used effectively during weight loss can contribute to weight maintenance. According to the National Weight Control Registry, 55% of registry participants used some type of program to achieve their weight loss. Physical activity plays a vital and essential role in maintaining weight loss. Studies show that even exercise that is not rigorous, such as walking and using stairs, has a positive effect. Activity that uses 1,500 to 2,000 calories per week is recommended for maintaining weight loss. Adults should try to get at least 40 minutes of moderate to vigorous level physical activity at least 3 to 4 times per week. Diet and exercise are vital strategies for losing and maintaining weight. Ninety-four percent of the registrants in the National Weight Control Registry increased their physical activity. Once the desired weight has been reached, the gradual addition of about 200 calories of healthy, low-fat food to daily intake may be attempted for one week to see if weight loss continues. If weight loss does continue, additional calories of healthy foods may be added to the daily diet until the right balance of calories to maintain the desired weight has been determined. It may take some time and record keeping to determine how adjusting food intake and exercise levels affect weight. A nutritionist can help with this. Continuing to use behavioral strategies is necessary to maintaining weight. Be aware of eating as a response to stress. Also, use exercise, activity, or meditation to cope instead of eating. A temporary return to old habits does not mean failure. Paying attention to dietary choices and exercise can help maintain weight loss. Identifying situations, such as negative moods and interpersonal difficulties, and using alternative methods of coping with such situations rather than eating can prevent returning to old habits.
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Old 01-23-2023, 09:52 AM   #2  
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  • Be sure to be prepared. It takes time, effort, and a long-term commitment to lose weight permanently
  • Discover your inner drive. Nobody else can force you to lose weight
  • Set sensible objectives
  • Enjoy wholesome food
  • Get moving and keep moving
  • Adapt your viewpoint

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Old 07-18-2023, 04:34 AM   #3  
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  1. Regular exercise: Incorporating physical activity into your daily routine can help you maintain weight loss. Aim for a combination of cardiovascular exercises, such as walking or jogging, and strength training to build lean muscle mass.
  2. Mindful eating: Pay attention to your hunger and fullness cues, and eat slowly to savor your food. Avoid distractions while eating, such as watching TV or using your phone, as this can lead to overeating.
  3. Portion control: Be mindful of portion sizes and try to avoid oversized portions. Use smaller plates and bowls to help control your portion sizes.
  4. Balanced diet: Follow a balanced and nutritious diet that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit your intake of processed foods, sugary drinks, and foods high in saturated fats and sodium.
  5. Regular meal times: Eat meals at regular intervals throughout the day to prevent overeating or excessive snacking. Skipping meals can lead to hunger and potential overindulgence later in the day.
  6. Keep a food diary: Tracking what you eat and drink can help you become more aware of your eating habits. It can also help identify areas where you may need to make healthier choices or adjust portion sizes.
  7. Stay hydrated: Drinking plenty of water throughout the day can help control cravings and maintain feelings of fullness.
  8. Get support: Enlist the support of friends, family, or a weight loss support group to help keep you motivated and accountable. Sharing your goals and progress with others can provide encouragement and help you stay on track.
  9. Set realistic goals: Set achievable and sustainable weight loss goals. Avoid setting unrealistic expectations or attempting crash diets, as these can often lead to weight regain.
  10. Prioritize self-care: Engage in activities that promote overall wellness and stress reduction, such as getting enough sleep, managing stress, and practicing self-care techniques like meditation or yoga. Taking care of your mental and emotional well-being can support long-term weight loss maintenance.
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