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December 2020

4 Steps to Lasting Weight Loss

 

If you’ve recently lost a few pounds, you know it was hard work. Now you may be worried you’ll put on some “rebound pounds.” It isn’t easy to keep weight off, but you can do it—and the rewards are worth it. These 4 strategies from the Centers for Disease Control and Prevention (CDC) may help you succeed.

1. Stay motivated

Take time to remember the many benefits of a healthy weight. Even a small weight loss improves blood pressure and cholesterol, takes a load off your heart, and helps prevent diabetes. Plus, maintaining weight loss boosts your energy level and self-confidence. Get support from family, friends, or a local or online weight management program, too. That support will inspire you to stick with your healthy new routines.

2. Monitor yourself

Keep an eye on your weight, diet, and physical activity. Get on the scale regularly. If you find your weight is steadily moving upward, take action. First, figure out why you’ve regained weight. Is it due to a busy schedule? Too much takeout? Have you been getting less exercise? Then make a plan to get back on track.

3. Eat healthy

Keep up with the healthy eating habits that helped you lose weight. Research has shown that people who successfully prevent weight regain continue to consume a lower-calorie diet and eat breakfast every day.

4. Keep moving

It can take 60 to 90 minutes of exercise a day on most days of the week to keep weight off. Fitting in that much activity takes planning and commitment. The CDC suggests breaking up your exercise throughout the day. For instance, you could walk for 20 minutes in the morning, walk again for 10 minutes at lunch, and work out with an exercise video in the evening.

Keeping the pounds off means paying attention and coping with obstacles. So keep your eye on the ball. With practice, you’ll soon be a pro.

 

 

Online Medical Reviewer: Joanne Foody MD
Online Medical Reviewer: Ray Turley, BSN, MSN
Date Last Reviewed: 9/1/2018
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