Weight loss: Tips for the Maintenance Stage

The new habits are working for you, but they are not yet second-nature. Maintenance is a critical stage in making new lifestyle choices stick. Give this stage just as much attention as the previous three.

• You deserve a reward! Not just for maintaining weight but for maintaining a healthy lifestyle. Each day you practice healthier habits, put some money in a jar. Save up for something special – a new outfit, a massage, a concert or play, or even a vacation.
  
  
• Small changes count. Take body measurements so that you can track more than the number on the scale. This is especially important if you are strength-training as well as eating right. Your body’s muscle-to-fat proportions will change even when the numbers on the scale don’t.
  
  
• Work with your body. A plateau is an opportunity to thank your body for all its hard work. Let your body take a little vacation now and then, and it will be ready to work hard once more.
  
  
• How bad could it be? Write down the worst-case scenario when you face a difficult situation. By writing it down, you acknowledge the situation and become aware of what is really happening. Then strategize on getting past the difficulty.
  
  
• You get to be human – and that means mistakes. You are adopting a healthy lifestyle, not becoming an ascetic. Accept that you will make mistakes, indulge occasionally and make poor choices at times. Remember: It takes 3500 calories to create one pound of fat. Even if you blow it, you are not likely to consume that many extra calories. You are not destroying your entire healthy lifestyle. Next meal, you can get back on track.
  
  
• Wait – then eat. Urges are temporary, and if you delay they will pass. Try waiting 15 minutes and then see if you still want to eat. Before you eat, take a moment to ask yourself how much you really want the food. Finally, give yourself permission to eat. You are not being “bad” by feeding your body.
  
  
• Shop smart. Shop for foods you want to take center stage in your healthy eating habits. Read labels to learn about portion size, calories and fat content. Look for low calorie, high fiber, high fluid foods like fruits and vegetables, lean meats, soluble oatmeal, nonfat or low fat yogurt, all of which are known to fill you up and satisfy you longer than other foods. If the options in your cupboard and refrigerator are healthy, your eating will be too.