Transcript Most walked (3 to 4 miles per day)

Tips for Weight
Maintenance
Balance
Calories
Consumed
Calories
Used
Keeping the Weight Off
• 70% of successful weight
losers return to old habits
• Within 2 years, at least ½
of weight lost is regained.
• Most who are successful
initially will return to original
weight (or more!) within 5
years.
Characteristics of Successful
Weight Loss Maintainers
•
•
•
•
Eating a reduced calorie, low-fat diet
Eating breakfast everyday
Regularly monitoring weight
Participating in a high level of
physical activity
The National Weight Control Registry
Reduced calorie, low-fat diet
• National Weight Control Registry:
– Women: 1,300 calories
– Men: 1,700 calories
– 24% of calories from fat
• Calories count - not the
portion of fat, carbohydrate,
and protein!
– 20-25% of calories from fat
may be best
Your Maintenance Calorie
Needs
Your current weight
without shoes
X
15
Your Calorie
Needs Per Day
Keeping Calories in Check
Eat fiber-rich foods:
– 4 to 5 cups of fruits and
vegetables each day.
– More whole grain foods
• Limit intake of fats,
added sugars, and
alcohol.
• Pay attention to
portion sizes.
Keep a Food and Exercise Diary
• At least one week per month
• Better – 2 days per week
• Keep track of exercise miles
on a large map. Set out to
reach a specific location.
• Participate in Walk GA
Eat Breakfast Daily
• Eat a healthy breakfast
every day without
exception!
• Choose low fat, but
high fiber foods
Monitor Your Weight
• An “early warning system”
• Weigh on a daily or weekly
basis.
Physical Activity
• Most critical to keeping the
weight off!!
• To prevent gradual weight gain
in adulthood (if not previously
overweight or obese):
– 60 minutes of moderate- to
vigorous activity.
Physical Activity
• Previously overweight or obese:
– 60 to 90 minutes per day.
• The Nat’l Weight Control Registry:
– Most walked (3 to 4 miles per day)
and other vigorous activity.
• **Some people may need to consult with a
healthcare provider before participating in
this level of activity.
Plan Activity into Your Schedule
• It doesn’t all have to
be done at once!
• Six 10- to 15- minute
bouts of exercise =
60-90 minutes
• Write specific
activities on your todo-list or calendar
7:00am Walk dog
10:00am Walk
10 minutes during
break
12:00pm Walk 15
minutes after lunch
7:30pm Vacuum
downstairs for 15
minutes
Moderate vs Vigorous
• Moderate
– Walking 3 ½ miles
per hour
– Gardening/yard work
– Biking less than 10
miles per hour
• Vigorous
– Walking 4 ½ miles per
hour
– Heavy yard work like
chopping wood
– Biking more than 10
miles in one hour
The Strength Edge!
• Resistance exercises: Weight training
– weight machines, free weights and
resistance bands
• Increases
• Muscle strength
• Endurance
• Muscle mass
– 2 or more days per week
• Stretching exercises for flexibility
Choose a Weight Maintenance Partner
• Continued motivation and
encouragement
• Family member or friend
• Weekly food and exercise
contracts
• Simply talk about
struggles
Summary
• Managing weight is like a balancing act –
calories consumed vs calories used
• Incorporate strategies that work for you
• Have safeguards in place
• Celebrate any success
For more information
www.MyPlate.gov
Thank You!