A very interesting topic a weight maintence group this week Topic

Febrown 07/29/12
I have been in a hospital based weight Maint group for 2 years this August . Week meet weekly this week topic was everything I have used in the last two years in general terms. It was odd to see them all listed very concisely . I thought someone might find it interesting

Surprisingly they found a concise general list of what i have found to be the most sucessful stratergies over these last 2 years in maint phase. So many of us can loss but not maint. That to me has been the most challenging. We tend to delude ourselves into thinking we can go back to what got us into trouble. Those days have to end.

This is what they listed under

Weight Maintenance Strategies


Eat a variety or low fat sources of protein


Follow a consistent exercise routine


Reward yourself for stickin with your plan and reming yourself why you want to keep your weight off.

Switch your mind set from temporary weight loss to a lifestyle that promotes a more permanent maint. of your weight loss,

Participate in a social network to reinforce the routine of both healthy eating and exercise.


Plan what you are going to eat each time and when you are going to eat it. This might include back your lunch and NOT skipping breakfast.


They also discussed the 3 phases of weight loss.

each with their own unique processes

weight loss, transition to Maintenance(which I found very difficult) and the maintaining phase.

Hope this is useful. Know even after all this time the work on the maint, phase can still be challenging . Hope everyone is doing fine. Fran

Bronja 08/07/12 replied to Febrown
Hi Febrown

As you know I am finding maintaince difficult. However I have found this entry very useful.

Can you say what 'eat a variety of low fat sources of protien' would be, are there any sources that are real food.

Dietitian 08/07/12 replied to Bronja
Hi Bronja, check out my article on protein on our main website for some real food ideas for protein: http://www.mynetdiary.com/protein-foods-in-diet.html

I especially like fish/seafood for protein sources since they come with omega-3 fats yet are calories-controlled.

Best,
Kathy

Bronja 08/07/12 replied to Dietitian
Thanks Kathy , will also try some lentil soup as I really need to up protein and less carbs.
Febrown this is a really helpful motivating article I will be re reading on a regular basis

Febrown 08/08/12
For me it is making sure I eat things like greek yogurt 18gm i some times add a 1/4cup of non fat cottage cheese as a snack. 6gm

Adding beans and a whole grain to make a complete protein.

I love carbs but I am more hungry if I eat to many, Try to keep protein near 100 or above.

Deli turkey in a pinch.Read labels.Find what is doable.Low fat cheese.

Clochette2 09/04/12
I really like the Kashi "go Lean" cereals for that early morning protein blast. I have also had trouble getting enough protein so really have to try hard to get some at every meal. Much less hungry when I do that.

Dietitian 09/05/12
I just had an Egg Beaters omelet this morning to help increase protein - only 67 calories for 1/2 cup egg beaters. Dash of romano cheese and I was all set for hours!

John 10/17/12
on my second year of 30kg+ weight loss and maintaining normal BMI. Feels great. Exercising a lot and just ran my first ultra marathon 50 km. I find my body only needs about 2,000 calories a day, feel ripped off as most web sites say should be around 2,500 calories. Those 500 calories really count. Still after two years need to log all my exercise and food intake and balance it out. It works. My colleague, same age, gender, and ethnic group just had bypass surgery. He is obese and heavy smoker. I run ultras. Life is sweet.

Dietitian 10/17/12 replied to John
Wow - congrats, Yamanote! That is wonderful.
Energy expenditure and energy balance for maintenance is quite complicated, especially after significant weight loss. I understand the mourning of those 500 kcal - it doesn't seem fair! But despite the lower intake, you are doing what it takes to take care of yourself. And you ran an ultra marathon! Holy Smokes!

Best,
Kathy

A very interesting topic a weight maintence group this week