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
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
2-3 servings per day
Lean cuts of meat with fat trimmed*
Chicken and turkey without skin*
* Bake, boil, broil, roast or grill
2 or more servings/day
(3 to 4 servings for pregnant or breastfeeding women)
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
Popcorn, pretzels, nuts
Take Everything in life-*One Day at a TIME!*
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