Maintenance Tips Even if you are very good at losing weight,
Unless you are able to keep it off,
There is little point in even starting the process.
What follows are short statements that encapsulate the intentional weight management approach.
Remember,
The ability to maintain is the secret to success,
So let's get started.
The purpose of weight management is to learn how to maintain your goal weight.
Permanent weight management is achieved by learning good nutritional habits and altering how you perceive and use food.
You must take as much time as necessary for the transformation to take place.
There are no miracle cures for obesity.
Eat foods that require manipulation.
Keep food out of view.
Find something to do instead of eating when you get distracted.
Make and serve single-serving foods.
Don't bother looking at menus.
When eating out,
Be the first to order.
Eliminate negative food associations with people,
Places,
And activities.
Decide where in your home you will eat.
Determine an eating schedule that meets your lifestyle needs.
Eat a balanced diet.
Determine a water drinking schedule that meets your lifestyle needs.
Drink 64 ounces of water per day.
Add one additional glass,
8 ounces,
For each 25 pounds you are overweight.
Slow down your eating speed.
Determine specific,
Positive reasons for wanting to make food habit and attitude changes.
Remember,
Weight loss is an opportunity.
Visualize yourself at your appropriate weight.
Change your motivators as needed.
Accept responsibility for your own life.
Say,
I won't,
Instead of,
I can't.
Change your negative self statements into positive ones and constantly reinforce them.
Remember that it is okay to be afraid of losing weight.
Just don't let it stop you.
Think long-term.
Change the situation or your attitude toward the situation when you find yourself wanting to eat when responding to negative emotions.
Discriminate between tension producing states and hunger.
Avoid stress by changing your perception of what is happening and set up your life to reduce potential stress.
You become thin from the inside out.
Work toward overcoming the barriers and making exercise a regular part of your life.
Plan.
Develop a philosophy of food.
Remember,
You have the answers to your weight problem,
So start listening to yourself.
Become comfortable looking at yourself.
Do it on a regular basis.
Always wear clothing that fits you.
Make choices,
Don't just react.
Use your clothing to determine whether or not you have lost weight.
Accept yourself.
And remember,
Weight management takes practice.
