WEIGHT MAINTENANCE DIET
Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life.
Once you have achieved a desired weight, a positive attitude is very important in your efforts to successfully manage it. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life. Maintaining your new weight is not an easy task, but it will become easier over time once your choices become new habits. This will take time and perseverance.
Tips to help maintaining your weight
- Motivation is a key to maintaining a healthy weight. Remind yourself of your motivation daily.
- With the help of our Dietitian, determine a calorie goal for weight maintenance.
- Eat fewer calories by cutting down on portions and/or decreasing the total amount of fat and sugar in your diet.
- Limit added fats such as fried foods, margarine/butter, salad dressing, rich sauces, gravy, and mayonnaise. Season instead with herbs, lemon, vinegar, wine and low-calorie marinades.
- Do not skip meals; 4-5 “mini-meals” may help to satisfy your hunger while keeping your weight under control.
- Do not “starve” yourself. That can leave you to feeling deprived and increase the temptation to binge (eat an uncontrolled, excessive amount). Rather apply the techniques that helped you meet your goal weight.
- Aim for a minimum of 30mins to 1 hour of walk on a daily basis. Try using a pedometer and aim for 10,000 to 15,000 steps daily.