Controlling your weight means really means having to learn two sets of behavior modification – both weight loss and weight maintenance. According to many health professionals, weight maintenance is the more difficult of the two. Unfortunately, less than a third of those who lose weight are able to keep it off. In order to achieve long-term success, one needs to continue the good eating and exercise habits they developed while they were losing their weight.
Any successful behavior modification takes time and effort, but weight maintenance can be attained by making quality new habits a permanent part of one’s life. You can continue to positively modify your behavior by:
- Accepting the fact that you will still be tempted by "fattening" foods;
- Realizing that you can still can eat tempting foods in minor moderation (so you won't feel deprived);
- Increasingly making low-calorie and low-fat choices;
- Trying new forms of exercise that you enjoy (by making exercise fun, you will likely stick to it).
Come to recognize and understand your eating habits. For example, do you overindulge when eating your "favorite" foods? Are you one who tends to eat more when you are depressed or worried? Or do you use food as a reward?
A good help may be for you to keep track of your eating habits in a daily food diary to help you reduce how much you eat. And remember to not allow a temporary setback get you down. If you slip a bit, just get right back to where you left off – and stay motivated by focusing on your goals. If you find that you simply cannot do it alone, try joining a weight-loss organization or a health club. Friends and family can also be a great support.
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