Core Behaviors for Successful Weight Maintenance
Posted by Kelli Arruzzo on Tue, Oct 12, 2010
There are many articles written for individuals trying to lose weight (I’ve written quite a few of them), but one subject that tends to be left untouched is for individuals trying to maintain their weight loss.
Lucky for me (and you) – I have access to Robard’s S.T.A.R. (Steps to Avoid Regain) program manuals that many of our weight loss centers use to steer dieters into the maintenance phase of the weight loss journey.
Part of this plan outlines “Core Behaviors” (as reported by the National Weight Control Registry) that are of top importance for successful weight management. These include:
Weighing: Weigh yourself daily and keep a record of it. This way, you’re really holding yourself accountable.
Support: Find someone that can act as your support system and meet face-to-face with them to discuss your progress while also contacting this individual via email of phone calls. It works best if this person is a trained professional, but you can also use someone who will push you and not let you continue any self-sabotaging behaviors.
Breakfast: This is a habit that everyone needs to establish (if you haven’t already). Breakfast “breaks the fast” of sleep and is an opportunity to eat nutritious foods to fuel your morning. Studies show mental performance is better in children who eat breakfast, and people who start the day with food have more success weight loss and maintenance. Really, this is the most important meal of your day.
Screen Time: Most people spend way too much time in front of the TV, computer (not counting work), and video games. Keep track of how much time you spend doing this mindless sedentary activity on average and work to reduce it. Your goal: People in the National Weight Control Registry spend 10 hours or less screen time a week.
Eating Out: We’ve discussed before how restaurant foods are riddled with hidden fats and calories, so limit the amount of times a week you eat out (including takeout) to ensure you are getting proper nutrition. The most successful maintainers eat out no more than three times a week.
Sleep: Studies show a link between obesity and sleep, so make sure you are getting enough. Keep track of the time you go to bed each night and the time you wake up to track your progress. You should be aiming for an average of 7-8 hours of shut-eye a night.
Recordkeeping: There are quite a few things on this list you should keep track of: What you’re eating each day; your weight; the amount of screen time you’re getting; how much sleep you get every night.
Do you (or your center) have any other core behaviors to offer to individuals looking to maintain their new weight and shape?