Managing to maintain weight loss

Managing to maintain weight loss

By Clare E. Urwin

We took a break from the series on weight loss last week with
a look at insomnia, which will have hopefully helped a lot of you
night owls rest a little easier. But if it's weight loss you're
after, don't despair. This week we feature the last article in
the four-part series focusing, as promised, on weight management.

SURABAYA (JP): Maintaining your new weight is the next
important step. Keeping those kilos off forever is what every
successful dieter wants to do. You can do it! The key to
permanent weight loss is weight management.

By eating less, exercising more and thinking positively, that
extra weight should be going. Congratulations. You will look and
feel much better. Keep it up until you reach your goal.

However, losing weight is almost the easy part. It's
maintaining the loss that can be difficult. So, to ensure that
you don't undo all that hard work and effort, some helpful
suggestions and strategies should be worth noting.

The word "diet" is actually a bad word. Somehow it gives the
impression that there is a beginning and an end to it. In fact, a
healthy diet doesn't work like that at all. On the contrary, it's
something you should start and, because it makes you feel so
good, never want to end.

Health professionals (including nutritionists!) always seem to
be telling people what not to do. How many times have you heard
that eating a high-fat diet is dangerous for the heart? Similar
negative messages appear to condemn everything edible from red
meat to sugar, French fries to cheese.

Therefore, it's not surprising that many overweight people
start to see food as their enemy. So, with the zeal of the
converted, when they embark on a slimming diet, everything
"fattening" is totally eliminated. Denial is the name of the
game.

Sadly, in this case, it's almost predestined that the
potential slimmer will continually think about those forbidden
foods. A deprived feeling quickly develops. Then, inevitably,
resentment grows, resolve declines and another big bar of
chocolate gets devoured!

Alternatively, a positive attitude and concentrating on what
you can eat is a much more powerful motivator to long-term weight
control. Focus on the wide variety of wonderful healthy foods
that will make up your meals.

Look at food as your friend. Remember that the right
combinations at the right time will energize you, satisfy you and
make you feel great. Changing eating habits can open interesting
doors of dining delights, not shut them. Try to introduce new and
tasty foods into your diet.

Be smart and don't slide back into bad habits. Always make or
take time for a good breakfast and never "miss" a meal. Keep your
metabolism running well and efficiently all day long by eating
regularly.

See snacks as an important part of your day's nutritional
intake. Prepare and plan them. Keep a bag of apples in your
office drawer and enjoy munching on a couple of those at four
o'clock in the afternoon. It is much more satisfying than
absentmindedly finishing off a bag of sweets between nine and
five and hardly being aware of it.

If frequent business entertaining is your so-called problem,
don't leave common sense at your desk, shrug your shoulders and
tuck in with gay abandon. Unfortunately, using corporate lunches
as a justifiable excuse for eating too many courses of too many
fried and fatty foods is just not on!

You have to take control of your own diet. Be proactive and
interested in how your food is prepared. Remember the GI index.
Order grilled or baked lean proteins with a salad and lightly
steamed vegetables. Hold the rich sauces and have a light soup
for a starter with fresh fruit for desert.

Don't be afraid to ask for what you want in restaurants, even
if it's not on the menu. Order vegetables without added oil or
butter at every meal. They fill you up and are loaded with
nutrients.

Besides, after a satisfying, high-protein, low-fat, low-
carbohydrate lunch you will be alert and productive for the rest
of the afternoon. Good weight management and impressing the boss
at the same time. Now that's really smart!

Hopefully, the seeds sown by practicing a healthy weight loss
diet can proceed to grow in the long term. You feel good by
eating this way, so continue it. That's the secret of weight
maintenance. Basically stick to the same diet, but now be more
flexible and generous with your food choices.

So, when you've reached your target weight, gradually
reintroduce some previously avoided, but healthy items. For
instance, higher GI index foods such as a baked potato or a
serving of rice with your main meal. Slowly add extra and
different foods. Real foods though, not junk!

With the help of a good pair of scales, establish the point at
which your weight remains constant. From now on, make a one kilo
gain above your target weight your absolute top limit before
taking remedial action.

Another suggestion may be familiar, but it's still worth
repeating: Eat slowly! If you give your body time to register
that it's had some food and allow your natural systems to react,
you will know when to stop eating.

Your stomach contains sensory nerves which efficiently inform
your brain when you are hungry, thirsty or satisfied -- if they
are allowed to! Many overweight people ignore, override or are
oblivious to these signals.

Trust yourself. Get back in touch with your senses and listen
to your body. Enjoy the company, love the food, but don't force
in that last mouthful.

Also, always remember that in weight maintenance, you need to
achieve energy balance. The amount of energy (calories) you put
into your body each day has to equal the amount of energy you
expend each day.

This is why a regular exercise routine is so necessary.
Maintaining good exercise habits is as important as preserving
your healthy eating ones. Being active is vital. Consistent
exercise is one of the best ways of keeping your weight down and
taming your appetite.

By now you will be impressed with the results of your workouts
and training program. Again, the same message that applies to
your diet applies to maintaining this level of fitness. Continue
exercising, but be flexible and adventurous, too. This keeps
motivation high.

How about learning a new sport? It's terrific for weight
control because until you become good at a game, your body has to
work harder to stay in the action.

So, being bad at golf actually burns up more calories than
being good at it. Additional shots require extra energy. Now,
that's worth a smile. One day Tiger Woods might have more of a
weight problem than you!

Finally, the benefits from your new healthy eating and
exercise habits are obvious. You look good and feel good. Be
smart, think positively and make those habits permanent. It's
called weight management. Good luck.

-- The writer is a nutritionist and health adviser based in
Surabaya. Readers are encouraged to ask questions or comment
through her email address, clareu@attglobal.net or
features@thejakartapost.com