I joined a weight-loss team at the store where I work. It's part of a corporate-wide contest to lose weight and live a healthy lifestyle. I don't have a loss to report because I didn't have an official weight to begin with. I went to the doctor Thursday and learned my true weight, so that's my starting point.
We've got a bunch of recipes for healthy dishes, so I hope to have good news to report as the weeks go by.
Here's an essay by David Burton, a writer for University Extension, based in Springfield:
One of the top ten New Year’s resolutions is to lose weight. People who have lost weight know that once the weight is lost, it is very hard to maintain that loss.
“Only about one in five people who are successful at losing 10 percent of their body weight are able to maintain the loss for one year,” said Tammy Roberts, a nutrition and health education specialist with University of Missouri Extension.
People who do maintain their weight loss have some healthy habits in common.
“The first healthy habit of weight loss maintainers is that they lose their weight gradually, about one pound per week,” said Roberts.
People who have lost weight and kept it off have had success with a low calorie, low fat diet. Fat has nine calories per gram but protein and carbohydrate have only 4 calories per gram. It is possible to eat more food for the same calories when you eat more protein and carbohydrates.
To lose one pound of weight per week, Roberts says a person must consume 500 less calories or burn 500 more calories per day than normal.
“People who maintain their weight loss also eat at about the same time every day and they stick to the same basic foods in their diet. They also eat breakfast,” said Roberts.
Breakfast eaters are less likely to be overweight. Research shows that people who eat breakfast tend to eat less throughout the day than people who don’t. They also take in less total dietary fat. Breakfast eaters consume more fiber. Fiber helps you to feel full longer which is very important for someone decreasing their intake.
“Regular monitoring weight is important for people who have lost a significant amount of body weight,” said Roberts.
An important part of keeping weigh off is to monitor weight closely on a weekly if not daily basis and immediately lose gained pounds.
“Physical activity is another important part of weight loss as well as weight loss maintenance,” said Roberts.
To maintain a weight loss, it is recommended that a person exercises at a moderate level for 60-90 minutes per day. Both aerobic and strength training exercises that increase your heart rate are recommended.
“Some people say that it is easier to lose the weight than to maintain the weight loss. Practicing these healthy habits can help assure success for you,” said Roberts.