Surgery allowed you to temporarily "hit the reset button." It provided you with the opportunity to break old habits and in place focus on healthy eating and regular exercise. Now that you have achieved your desired weight, all the hard work you placed into reaching your goal does not gradually decline or go away. Weight will always be a lifelong struggle and while surgery helped temporarily, temptation will come back. Maintaining your weight requires you to make lasting lifestyle changes. Below, are suggestions to assist you in maintaining your weight loss success.
1. The core of a healthy regular diet is fresh vegetables and fruits, lean meats such as chicken and fish, and whole grains. Make it a habit to shop around the edges of your local grocery store and avoid the center aisles.
- Keep healthy snacks on hand such as fresh fruits and vegetables, cheese sticks, and almonds
- Toss items that tempt you away.
2. Use visual reminders.
3. Keep meal portions small and eat slowly.
- Use small salad plates for meals, so you do not over fill your plate.
- Use mealtimes as an opportunity to share, laugh, talk, and enjoy the company of others.
- Take 30 or more minutes to eat a meal and stop eating at the first feeling of fullness.
4. Consume 64 ounces or more of fluid each day.
- Good selection choices include water and other low fat, fat-free, sugar-free, non-carbonated beverages.
- Designate and carry a water-filled bottle with you whenever you are on the go.
- Make a point to sip fluids between meals.
5. Make time for exercise every day.
- Exercise routines should include aerobic exercise for fat burning, resistance or weight training to build muscle, and flexibility exercise to improve range of motion.
6. Journal!
- Journal your foods. When you honestly write your foods down, you are actively mindful of what you are eating. By being honest you can quickly identify what areas; if any, you need to work on.
7. Stay involved and regularly attend a local support group
- This provides you with long-term accountability.
- It also allows you the opportunity to share your experience and be a mentor to others.
8. Plan! Plan! Plan!
- Planning makes all of the above possible, doable, and obtainable. NO EXCUSES!!
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