Did you know that losing weight is much easier than keeping it off? Indeed, to lose weight it is enough to change eating habits, or even better follow a caloric restriction combined with a physical activity program. In addition, there are several pharmacological or even surgical interventions that can help achieve the desired weight.
That said, the biggest challenge is not how to lose weight but how to maintain a healthy weight in the long run.
What follows is a list of habits and strategies that have been proven effective for good weight maintenance:
1. DO NOT SKIP LUNCH
According to the National Weight Control Registry (NWCR), which is the largest prospective survey on the long-term maintenance of weight loss, over 70% of people who lost weight consume a lunch daily. Several hypotheses explain the link between lunch and weight maintenance. Among other things, it seems that skipping the first meal can increase the risk of food cravings and the snacking of high-sugar or fat-rich foods such as chocolate bars or muffins. It can also promote a decrease in metabolism, which can have an impact on weight gain. If you run out of time in the morning, here are some quick and healthy breakfast examples: yogurt parfait; gruel without cooking; banana and nut sandwich or a good smoothie.
2. EAT AT REGULAR HOURS AND MAINTAIN A FOOD JOURNAL
Having a meal-eating routine can help reduce over-consumption of food. In addition, maintaining a food diary promotes awareness of dietary intakes and, as a result, helps to develop good long-term habits.
3. STAY ACTIVE!
Without a doubt, physical activity is one of the most important elements for successful weight management. Indeed, 90% of NWRC participants move about 1 hour each day! Physical activity can increase metabolism and favorably influence body composition by decreasing fat percentage. According to "The American College of Sports Medicine" and the "AHEAD Look" study, 3-5 hours of physical activity per week is required for weight maintenance. Enjoy the nice weather coming up for more walking and cycling or other activities with family or friends outdoors!
4. LIMIT THE LISTENING OF TELEVISION AT LESS THAN 10 HOURS A WEEK
Several studies have found a positive correlation between television time and weight gain. In the NWCR, several participants (approximately 62%) reported watching 10 hours or less of television per week and more than one-third (approximately 36%) watched less than five hours of television per week. These results strongly encourage a more active and less sedentary life.
To conclude, the best strategy for losing and maintaining weight is to maintain healthy lifestyles. A nutritionist-dietitian can empower you to make lasting changes and her role is to accompany you in a healthy and realistic management of your weight.
Do not hesitate to contact me if you need help in your approach of loss or weight management. You can reach me by phone at 514-229-6657 or by email: celine.saloumi@loblaw.ca
Céline Saloumi
celine.saloumi@loblaw.ca
Nutritionist
