Monday Lifestyle Discussion:
“Ongoing Weight Management”
Happy Tuesday ladies and gents! Yesterday we discussed what it looks like to lose weight and keep it off for life. Weight loss is hard. Let’s go ahead and state the obvious instead of pretending that it’s just a matter of “eating less and exercising more.”
That statement “eat less, exercise more” has been overstated over the years. It falls short of being practical and is certainly not helpful to anyone who has struggled to lose weight. Let me clarify to say that weight loss (and keeping it off) can be done–absolutely! But are you committed to the daily grind when the going gets tough? Most experts today consider a 5-10% weight loss the gold standard for a successful weight loss. For example, if a person who is overweight weighs 300#, their doctor might help them aim for a 30# weight loss and maintaining a weight of 270# would be considered a success. I know that most of you have set and achieved much greater goals so why do they set the bar so low? For one, the body experiences tremendous metabolic benefits from a seemingly small amount of weight loss and experts now know that losing weight isn’t the only battle. The real battle is keeping it off.
So what’s the secret? The secret is there’s no secret, but it’s hard work. We can look at the habits of those thousands of men and women who have lost weight and kept it off at the National Weight Control Registry. Here’s the formula for losing weight and keeping it off:
– Exercise daily for at least 1 hour (and prevent sarcopenia)
– Eat a low-calorie, low-sugar and low-fat diet. Simply put, this is done by reducing processed foods and eating more vegetables, beans/lentils, lean proteins and fiber-rich foods.
– Decrease TV viewing
– Eat breakfast
In addition, we could add the following:
– Manage stress
– Get adequate sleep
– Maintain healthy and supportive relationships
– Plan ahead
– Manage your schedule/Time Management
– Take charge of your environment and arrange your world for success
Here’s the thing: You already know what to do. That’s good news! It’s just a matter of coming up with a plan (that’s the challenging part). We always suggest writing your plans out so that you can identify strategies and barriers to your goals. Journaling is an especially helpful tool in regards to self-discovery and behavior change.
Many of you have success with weight loss. What advice can you share with the group?