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Keeping the Weight Off

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  • cg
    REMEMBER-- if you are following a certain weight loss program this may or may not be what you are using-- This is just for general information only...cg
    Message 1 of 1 , May 31, 2004
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      REMEMBER-- if you are following a certain weight loss program this may or may not be what you are using-- This is just for general information only...cg





      Keeping the Weight Off

      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.

      Controlling your weight is not an impossible task. It simply means eating less food or burning up more calories than you need. Eating smaller portions and choosing foods that are low in total fat (as fat is a major contributor to calories), are essential to maintaining your desired weight. Establishing a regular exercise routine is equally important.

      How Can I Prevent Gaining Lost Weight?

      Keep the following tips in mind.

      Set realistic weight loss goals, such as a 1 to 2 pound weight loss per week. Those who lose weight slowly, by eating less and exercising more, tend to keep their lost weight off.
      Eat fewer calories by cutting down on portions and/or decreasing the total amount of fat you eat to 30% or less of your total daily calories.
      Do not skip meals.
      Keep low calorie, low-fat snacks on hand, such as pretzels, raw vegetables with low calorie dips or fruit. Keep in mind that there is no difference between calories in low-fat foods than those found in fatty foods.
      Choose foods high in fiber such as whole-grain breads, cereals, pasta, rice, fruits and vegetables.
      To ensure you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate, otherwise the journal is not as helpful. The food journal will help you learn about your eating habits and help you assess the food choices you are making.
      Eat a variety of foods to get all the nutrients you need.

      How Much of What Foods Should I Eat to Control My Weight?

      The following guide tells you how much of each food group you can eat on a daily basis.


      Breads and Grains

      Fruits and Vegetables

      6 or more servings/day

      Breads, rolls, buns
      Bagels
      English muffins
      Rice cakes
      Low-fat crackers (such as matzo, bread sticks, rye crisps, saltines)
      Hot and cold cereals
      Spaghetti, macaroni, noodles, rice
      Plain baked potato

      5 or more servings/day

      Fresh, frozen, dried or canned fruits
      Fresh, frozen or canned vegetables

      Meat, Fish, Poultry

      Dairy

      2-3 servings per day

      Lean cuts of meat with fat trimmed*
      Chicken and turkey without skin*
      Fish*
      Eggs
      Dried beans

      * Bake, boil, broil, roast or grill

      2 or more servings/day
      (3 to 4 servings for pregnant or breastfeeding women)

      Low-fat milk
      Low-fat yogurt
      Low-fat cottage cheese
      Low-fat cheese with no more than 3 grams of fat per ounce

      Fats and Oils

      Sweets and Snacks

      In limited amounts

      Olive, canola or peanut oils
      Butter, margarine, jelly
      Nuts, seeds, salad dressing

      In limited amounts

      Baked goods
      Frozen desserts
      Popcorn, pretzels, nuts




      Take Everything in life-*One Day at a TIME!*

      [Non-text portions of this message have been removed]
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