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Lose Weight & Keep it Off
Why can’t we keep the weight off? Because we often go back to the same habits that made us gain weight in the first place.
We know that being overweight or obese is not healthy. Overweight, and even more so obesity has been linked with a higher risk of heart disease; high blood pressure; diabetes; many types of cancers; problems with sleep; and, social issues. This is no small problem. In fact, the Canadian Community Health Survey (2005) reported that 8.6 million Canadians were overweight [Body Mass Index (BMI) 25.0 – 29.9] and 5.5 million were obese (BMI greater than 30).
While reaching and keeping a healthy weight is important to your health and well-being, doing this can be difficult. Most people, who diet, will usually lose 5 to 10% of their starting weight within six months. The problem is that one to two-thirds of them gain the weight back and then some, within four to five years (Mann, Tomiyana, Westling, Lew, Samuels, & Chatman, 2007). |  |
HOW CAN WE LOSE WEIGHT AND KEEP IT OFF?
Be Aware and Be Prepared
Why can’t we keep the weight off? Because we often go back to the same habits that made us gain weight in the first place. When we’re aware of what can cause us to go back to “unhealthy” habits, then we can plan for when things don’t go smoothly. Small slips are okay as long as we learn from them and fix the problem in the future. Think about the ways you can deal with your own challenges and solutions as you move forward.
Negative Emotions
Emotions such as anger, anxiety, depression, and even stress and guilt can make us crave unhealthy foods. Eating a big bowl of ice cream might be a quick fix, but we usually feel worse after for not sticking to our weight loss plan.
SOLUTION: Find other activities to deal with these feelings by talking to someone about them; or, try some type of physical activity to help lower your stress. Learn to get rid of feelings of guilt when a slip happens. It is okay to have a setback as long you get back on track. Keep a list of things that tempt you and how you can deal with them.
Social Events
There are times when you find yourself making poor eating choices. For example, going out with friends for Friday night drinks and half-price chicken wings.
SOLUTION: If you are going to eat out, choose or suggest places where you can pick healthy food options. Have a healthy meal or snack before a party. Be sure to choose lower calorie drinks as well so you are not as tempted by higher-fat foods.
Not Enough Time
Not having enough time is a problem for many of us and often leads us to make poor decisions on what and where we eat because we are rushed and not prepared.
SOLUTION: Shop with a well planned list of groceries. Choose lower-fat foods that will be quick to make when you are very busy. If you know you will be working late, bring two lunches and extra snacks so that you don’t find yourself running for a quick bite (usually less healthy) from a vending machine or a fast food restaurant.
Remember that losing weight is not easy. It is easier when you are aware of what can cause you to return to old habits. If you are prepared to take action, you can get back on track to reach and keep a healthy weight for the long-term.
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