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Medical Edge Newspaper Column from Mayo Clinic
STRATEGIES FOR KEEPING OFF THE WEIGHT YOU’VE LOST
DEAR MAYO CLINIC: I am 45 years old, have three children, 20 extra pounds and a mother who suggests every new diet book on earth to me. I am trying to make progress by eating regular meals, getting exercise and making healthy choices. I weighed 220 pounds before my last child was born. Now I weigh 160 pounds. It’s taken five years, but I’m getting there. Is there a “Normal Foods and Regular Eating Diet” that I can point out the next time my mother waves her South Beach menu planner at me? —Bloomington, Ind.
ANSWER: You have accomplished what few are able to do: maintaining weight loss over a long time. Given the multiple responsibilities most adults have, it’s not surprising many are unable to adopt and maintain health-behavior changes. Therefore, our first recommendation is to recognize and give yourself credit for your accomplishment. Losing 60 pounds over five years is tremendous.
Second, we recommend that you identify achievable process goals in diet and physical activity. Because you have lost 27 percent of your body weight, any previous weight-related health complications — type II diabetes, high cholesterol or high blood pressure — probably have greatly improved or are no longer an issue. However, if you decide to lose more weight, set reasonable goals and put energy into behaviors you realistically can change, such as not eating after 8 p.m.
If you are at a healthy weight, research suggests some strategies for successful weight-loss maintenance.
— Regular and consistent physical activity. In general, for those who have lost a significant amount of weight, a high level of physical activity is recommended. Choose an enjoyable physical activity, such as walking, and do it for least at least 60 minutes on most days of the week.
— Support. Support is crucial. Identify a supportive friend or family member whom you can talk to during challenging times. It can also be useful to maintain contact with a physician, nurse or dietitian.
— Healthy eating. Continue a healthy eating plan, which typically consists of three planned meals a day and a planned snack. Be sure to include foods from all the important food groups: vegetables, fruits, carbohydrates, protein/dairy and fats.
— Stress management. It is challenging to eat healthy and exercise when “stressed out” or feeling depressed. Monitor your mood, implement stress management techniques and seek professional help if you need it.
For a normal-foods diet plan, you could consider the Mayo Clinic Healthy Weight Pyramid. This pyramid can be used to promote weight loss and, in addition, anyone can use the principles to eat healthfully. These principles include eating virtually unlimited amounts of vegetables and fruits, a moderate amount of whole grain carbohydrates, lean sources of protein and dairy, and heart-healthy unsaturated fats.
Weight loss and weight maintenance should not be considered two distinct phases. The same eating pattern that will help you to lose weight will also help you to keep the weight off. Most importantly, the pattern of eating represented by the Mayo Clinic Healthy Weight Pyramid can be instituted as an enjoyable and sustainable lifestyle change, not a quick-fix fad diet.
— Matthew Clark, Ph.D., Psychology, andDonald Hensrud, M.D., Preventive Medicine,
Mayo Clinic, Rochester, Minn.
Additional Resources:
Food and Nutrition Center
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Medical Edge from Mayo Clinic is an educational resource and doesn’t
replace regular medical care. To e-mail a question, go to www.mayoclinic.org,
or write: Medical Edge from Mayo Clinic, c/o TMS, 2225 Kenmore Ave.,
Suite 114, Buffalo, N.Y., 14207. For health information, visit www.mayoclinic.com.
© 2005 TRIBUNE MEDIA SERVICES, INC.
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