TNT #5 – Personal reflections on “Keep(ing) the weight off - for good.

TNT #5 – Personal reflections  on “Keep(ing) the weight off - for good.”

Just as I started to think about what to include in the final article in my series of weight loss mini-articles - I read this excellent "Post from THE DOCTORS" in the Health Start Section of USA Weekend-http://www.usaweekend.com/article/20120810/HEALTH01/308100011/Keep-weight-off-good-

Abstract and musings of how to  “Keep the weight off for good”

1. Stick to a low GI diet (GI=GlycemicIndex) means limiting foods like sugars and low fiber white starches that quickly elevate blood sugar and eating meals with whole grains, fiber, protein and healthy fats.  The Mediterranean diet rich in beans, non-starchy vegetables, lean protein, whole grains and healthy fats like olive oil, which is a low GI diet, is my maintenance diet.

2. Keep working out – “Successful weight losers exercised an hour a day. Break it up if you need to. “   Physical activity is the key to metabolism and maintaining your muscles. Aim for at least five hours a week including some strength training and stretching as well as aerobic activity you enjoy. If you have to cut back on activity due to schedule, injury or illness just gradually work back without guilt.  Keep diversifying your routine or challenge yourself with races/events to maintain enthusiasm. An occasional new activity or hour with a personal trainer can be very motivational.

3. Track your weight and daily food intake.   Personally, I only keep track of my weight a once a week and a have a five-pound target weight range. If I’m at the higher end of my desired range I reduce intake of alcohol, deserts and my portion sizes. If I’m in the lower end of the range – typically when I am working out longer I typically don’t restrict my portion sizes and allow healthy treats after meals.

4. Remember why you want to stay slim – “Take a minute everyday to remind yourself” why you want to maintain a healthy – I look better, I feel healthier, I have more energy and less pain…I’m less cranky and handle stress better.

5. Enlist the help of family and friends. Be specific about what you need to say to keep on track …ask (that) they don’t offer you trigger foods.