Managing to maintain weight loss<\/p>\n
By Clare E. Urwin<\/p>\n
We took a break from the series on weight loss last week with
\na look at insomnia, which will have hopefully helped a lot of you
\nnight owls rest a little easier. But if it's weight loss you're
\nafter, don't despair. This week we feature the last article in
\nthe four-part series focusing, as promised, on weight management.<\/p>\n
SURABAYA (JP): Maintaining your new weight is the next
\nimportant step. Keeping those kilos off forever is what every
\nsuccessful dieter wants to do. You can do it! The key to
\npermanent weight loss is weight management.<\/p>\n
By eating less, exercising more and thinking positively, that
\nextra weight should be going. Congratulations. You will look and
\nfeel much better. Keep it up until you reach your goal.<\/p>\n
However, losing weight is almost the easy part. It's
\nmaintaining the loss that can be difficult. So, to ensure that
\nyou don't undo all that hard work and effort, some helpful
\nsuggestions and strategies should be worth noting.<\/p>\n
The word \"diet\" is actually a bad word. Somehow it gives the
\nimpression that there is a beginning and an end to it. In fact, a
\nhealthy diet doesn't work like that at all. On the contrary, it's
\nsomething you should start and, because it makes you feel so
\ngood, never want to end.<\/p>\n
Health professionals (including nutritionists!) always seem to
\nbe telling people what not to do. How many times have you heard
\nthat eating a high-fat diet is dangerous for the heart? Similar
\nnegative messages appear to condemn everything edible from red
\nmeat to sugar, French fries to cheese.<\/p>\n
Therefore, it's not surprising that many overweight people
\nstart to see food as their enemy. So, with the zeal of the
\nconverted, when they embark on a slimming diet, everything
\n\"fattening\" is totally eliminated. Denial is the name of the
\ngame.<\/p>\n
Sadly, in this case, it's almost predestined that the
\npotential slimmer will continually think about those forbidden
\nfoods. A deprived feeling quickly develops. Then, inevitably,
\nresentment grows, resolve declines and another big bar of
\nchocolate gets devoured!<\/p>\n
Alternatively, a positive attitude and concentrating on what
\nyou can eat is a much more powerful motivator to long-term weight
\ncontrol. Focus on the wide variety of wonderful healthy foods
\nthat will make up your meals.<\/p>\n
Look at food as your friend. Remember that the right
\ncombinations at the right time will energize you, satisfy you and
\nmake you feel great. Changing eating habits can open interesting
\ndoors of dining delights, not shut them. Try to introduce new and
\ntasty foods into your diet.<\/p>\n
Be smart and don't slide back into bad habits. Always make or
\ntake time for a good breakfast and never \"miss\" a meal. Keep your
\nmetabolism running well and efficiently all day long by eating
\nregularly.<\/p>\n
See snacks as an important part of your day's nutritional
\nintake. Prepare and plan them. Keep a bag of apples in your
\noffice drawer and enjoy munching on a couple of those at four
\no'clock in the afternoon. It is much more satisfying than
\nabsentmindedly finishing off a bag of sweets between nine and
\nfive and hardly being aware of it.<\/p>\n
If frequent business entertaining is your so-called problem,
\ndon't leave common sense at your desk, shrug your shoulders and
\ntuck in with gay abandon. Unfortunately, using corporate lunches
\nas a justifiable excuse for eating too many courses of too many
\nfried and fatty foods is just not on!<\/p>\n
You have to take control of your own diet. Be proactive and
\ninterested in how your food is prepared. Remember the GI index.
\nOrder grilled or baked lean proteins with a salad and lightly
\nsteamed vegetables. Hold the rich sauces and have a light soup
\nfor a starter with fresh fruit for desert.<\/p>\n
Don't be afraid to ask for what you want in restaurants, even
\nif it's not on the menu. Order vegetables without added oil or
\nbutter at every meal. They fill you up and are loaded with
\nnutrients.<\/p>\n
Besides, after a satisfying, high-protein, low-fat, low-
\ncarbohydrate lunch you will be alert and productive for the rest
\nof the afternoon. Good weight management and impressing the boss
\nat the same time. Now that's really smart!<\/p>\n
Hopefully, the seeds sown by practicing a healthy weight loss
\ndiet can proceed to grow in the long term. You feel good by
\neating this way, so continue it. That's the secret of weight
\nmaintenance. Basically stick to the same diet, but now be more
\nflexible and generous with your food choices.<\/p>\n
So, when you've reached your target weight, gradually
\nreintroduce some previously avoided, but healthy items. For
\ninstance, higher GI index foods such as a baked potato or a
\nserving of rice with your main meal. Slowly add extra and
\ndifferent foods. Real foods though, not junk!<\/p>\n
With the help of a good pair of scales, establish the point at
\nwhich your weight remains constant. From now on, make a one kilo
\ngain above your target weight your absolute top limit before
\ntaking remedial action.<\/p>\n
Another suggestion may be familiar, but it's still worth
\nrepeating: Eat slowly! If you give your body time to register
\nthat it's had some food and allow your natural systems to react,
\nyou will know when to stop eating.<\/p>\n
Your stomach contains sensory nerves which efficiently inform
\nyour brain when you are hungry, thirsty or satisfied -- if they
\nare allowed to! Many overweight people ignore, override or are
\noblivious to these signals.<\/p>\n
Trust yourself. Get back in touch with your senses and listen
\nto your body. Enjoy the company, love the food, but don't force
\nin that last mouthful.<\/p>\n
Also, always remember that in weight maintenance, you need to
\nachieve energy balance. The amount of energy (calories) you put
\ninto your body each day has to equal the amount of energy you
\nexpend each day.<\/p>\n
This is why a regular exercise routine is so necessary.
\nMaintaining good exercise habits is as important as preserving
\nyour healthy eating ones. Being active is vital. Consistent
\nexercise is one of the best ways of keeping your weight down and
\ntaming your appetite.<\/p>\n
By now you will be impressed with the results of your workouts
\nand training program. Again, the same message that applies to
\nyour diet applies to maintaining this level of fitness. Continue
\nexercising, but be flexible and adventurous, too. This keeps
\nmotivation high.<\/p>\n
How about learning a new sport? It's terrific for weight
\ncontrol because until you become good at a game, your body has to
\nwork harder to stay in the action.<\/p>\n
So, being bad at golf actually burns up more calories than
\nbeing good at it. Additional shots require extra energy. Now,
\nthat's worth a smile. One day Tiger Woods might have more of a
\nweight problem than you!<\/p>\n
Finally, the benefits from your new healthy eating and
\nexercise habits are obvious. You look good and feel good. Be
\nsmart, think positively and make those habits permanent. It's
\ncalled weight management. Good luck.<\/p>\n
-- The writer is a nutritionist and health adviser based in
\nSurabaya. Readers are encouraged to ask questions or comment
\nthrough her email address, clareu@attglobal.net or
\nfeatures@thejakartapost.com<\/p>",
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