Weight Loss

Common-Sense Strategies to Long-Term Weight Loss

By Michelle W. Murray
University of Maryland Medical System Web Site Writer

The New Year is here. During the holidays you probably indulged in turkey, stuffing, pumpkin pie and many other tempting goodies. Now you step on the scale and much to your dismay, you've gained a few pounds in addition to the extra weight you may have already accumulated throughout the year. How can you make this the year to slim down and keep the weight off for good?

Researchers say losing just five to 10 percent of your excess body weight can make a big difference in your health, including lowering cholesterol and reducing the risk for diabetes. So where do you start? University of Maryland experts offer the following common-sense strategies to lead you on the way to long-term weight loss.

• Write it down. Writing down what you eat forces you to be aware of just how much you’re eating. Also, if you know you have to write down that piece of candy or pizza, you may not be so quick to eat it. Keeping a food journal may also cut down on mindless eating. With your journal, you can also keep track of how much you exercise. "A food diary can be a helpful mirror to what you're eating," says Andrea Wenger Hess, a nutritionist at the University of Maryland's Joslin Diabetes Center. "It can help you find your trigger foods." If this doesn't seem to work for you, Wenger Hess suggests reviewing your food diary with a dietitian.
  
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• Know your risk factors. Check with your doctor to see if you have high blood pressure or high cholesterol. Knowing where you are to start can also help you set realistic goals. Calculate your Body Mass Index (BMI). This measurement can help you figure out how much you need to lose. You can calculate your BMI here.

• Choose a diet low in fat, saturated fat and cholesterol and moderate in sugars. In addition to helping you maintain a healthy weight, this will also reduce your risk of heart attack and certain types of cancer.

• Eat smaller meals throughout the day rather than a few big ones. "The human body needs food about every three hours," says Pamela Peeke, M.D., M.P.H., assistant clinical professor of medicine at the University of Maryland School of Medicine and author of the national best-seller Fight Fat After Forty. "So you should have a snack every two to three hours to ward off hunger." She recommends snacks that include a high-quality protein and carbohydrates, such as low-fat yogurt and fruit, a smoothie, or soy cheese and a pear.

Wenger Hess agrees. "Snacks are an important part of a healthful eating plan. A snack will help keep you from overeating [at mealtime], and it helps to curb your appetite." Other suggestions for snacks include graham crackers, low-fat popcorn, vegetables with low-fat dip, and whole-grain crackers.

• Count calories, then cut them. If you don't already know, determine how many calories you eat in a typical day. Next, set your new reduced calorie goal, keeping in mind that experts recommend you lose no more than a pound or two a week. Specifically, to lose about ½ pound per week, subtract 250 calories a day from your current calorie intake; to lose 1 pound, subtract 500. A reduction of 500-1,000 calories could result in weight loss of about 1-2 pounds per week. Total calories, though, should not dip below 1,200 per day for women and 1,400 for men, which Wenger Hess says puts a person at risk for nutrient deficiencies. "It's very difficult to reach the recommended amounts of vitamins and minerals at a low-calorie level. Not eating enough food can actually set you up to fail at weight loss because of the cycle of deprivation and bingeing that it can create. The emotional toll of this cycle can be especially devastating," warns Wenger Hess.

• Exercise regularly doing something you enjoy. "In order to burn more than you take in, you need to exercise," says Wenger Hess. "It increases your metabolism so even when you're at rest, you'll be burning more calories." For exercise to help with weight loss, experts advise regular aerobic physical activity (such as walking, biking or swimming) for at least 20-30 minutes a day, three to five times a week. If you're a beginner, you can start slowly, but as Wenger Hess points out, "the more you can add to the duration, the better." Ideally, Peeke says you should try to exercise 30-45 minutes, five days a week.
  
  In particular, walking may be a good choice. Buy a pedometer and keep track of the number of steps you take each day. Once you see how much you walk, try adding 1,000 steps each day, with an eventual goad of 10,000 steps or more.

• Get and enlist support. Peeke says finding a support system is critical to long-term weight loss. Whether you join a group such as Weight Watchers, work with a dietitian or do something else, it's helpful to share your highs and lows with experts or others who can relate. These people can also be a source of new ideas and strategies and let you know that you're not alone.

• Eat your favorite foods (in moderation). Peeke advises including 100-200 calories per day of your favorite foods, whatever they may be. This will keep you from feeling deprived, which can lead to cravings. "Plan your indulgences into your schedule," says Peeke. "Keep the portions down, savor, taste and enjoy it," says Peeke.

• Watch your portion size. "A lot of people don't realize what they're taking in," observes Wenger Hess. "Look at nutrition brochures and look at the fat and calories you're getting. If you are eating out and the portion is big, cut it in half right away and put it in a doggie bag, or split the meal with a friend."

• Lose weight slowly (1-2 pounds per week). "Slow weight loss is important. It will be easier to keep it off," Wenger Hess says. "Quick weight loss is more apt to come back on, leading to yo-yo dieting that has a negative impact on your long-term health."

• Eat slowly. "It takes 20 minutes before your brain realizes it's full," notes Wenger Hess. That means the amount of calories consumed before you begin to feel full can vary a great deal depending on how quickly you eat. So as Wenger Hess advises, "Eat slowly, savor your food [and] enjoy it."

• Drink 8-10 glasses of water per day. Wenger Hess says there are several advantages to drinking plenty of water: "When the body is not receiving adequate fluids, the kidneys compensate by conserving water ... essentially, 'holding onto' the water they do have. The result can be water retention -- water weight you really don't want." She adds that drinking a lot of fluids makes the stomach feel fuller, thus decreasing the tendency to overeat.

• Keep healthy foods on hand. Examples include fruits and vegetables, whole grains, dried beans, nonfat dairy and fish or lean poultry. "Keep the right things at home. Healthy, low-fat, high-fiber frozen entrees that are lower in sodium are good choices," suggests Wenger Hess. Also, plan meals in advance and make a shopping list so you're eating more meals at home. Wenger Hess says that it's helpful to limit dining out if you're trying to lose weight.

• Keep things in perspective. Make health, not appearance, your weight management priority. "Positive thinking is a big part of it. Make sure your focus is in the right place -- not on the pounds, but on health," says Hess. "It's important to concentrate on taking care of your body rather than focusing on the pounds on the scale."