SLIM THOUGHTS

SLIM THOUGHTS

Some studies show that without a maintenance program, 75% of those people who lose weight regain it within one year, and 95% within three years. On the other hand, people who attend maintenance programs do significantly better, with a 60% success rate at three years.

The following 15 tips are proven to be the most important predictors of successful "maintainers." They routinely apply the following practices:

1. They practice continuous self-monitoring with a food diary.

2.  They make regular and frequent contacts with an outside source of support , or a fitness or weight loss group.

  3.They include regular physical activity for at least 30 minutes, four to five days a week.

      4. They stay focused on improving health and energy, with weight loss being a nice accompaniment. Focusing on weight loss as the primary outcome, especially rapid weight loss, usually results in a decreased chance of long-term success.

     5. Their desire to lose weight and improve health is for themselves and not someone else.

    6. They replace fatty and sugary foods with more healthy substitutions like fruits, vegetables, whole-grains, and other high-fiber foods.

    7. They frequently monitor portion sizes and hunger -- this is important in today's world of "super-size" restaurant portions.

   8. They eat at least three meals a day and even a few snacks in between and do not skip meals.

   9. They use problem solving strategies when old behaviors return to haunt them. They succeed at creating and re-assessing goals.

   10. They recognize that it is a continuous, life-long journey to pursue better health, not a temporary diet.

   11.  They never give up on themselves and don't allow occasional slip-ups to end their progress.

   12. They accept that no "miracle" weight loss diet or pill exists, and that the time-tested principles of weight loss, while not always exciting, are the only ones that work permanently.

   13. They separate their body size from their self-worth. They recognize that their value is about a lot more than what they weigh. When their attitude shifts to self-acceptance at any size, weight loss and maintaining it becomes more natural, and much easier.

  14.  They have developed passions, interests, and hobbies to help them focus on things other than food.

   15. Everything in moderation. It's not realistic to say you'll never eat ice cream again or that you will exercise every day. In short, they gave up perfection, but they remain focused without it.