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Common-Sense Strategies to Long-Term Weight Loss

Shed extra pounds for good with practical advice from UM experts.

 

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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 5 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.

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.

Common Pitfalls to Avoid

Registered dietitian Andrea Wenger Hess, a nutritionist at the University of Maryland's Joslin Diabetes Center, advises people to beware of these common stumbling blocks to long-term weight loss:

Fad diets. Often, these diets promise to help you lose a lot of weight quickly, or tell you to cut certain foods out of your diet to lose weight. "Most fad diets are not scientifically based. People can follow them for a short period of time, but you won't be able to continue these diets for the long term," warns Wenger Hess. "People end up craving foods they are told they can't have, and end up going off the diet." A quick fix is not the answer. Instead, Wenger Hess says the best approach is to focus on making small lifestyle changes you can maintain.

Negative self-talk. Avoid negative thoughts and statements such as "I'm fat. I'll never be able to lose weight." Be positive. Affirm that you can change your lifestyle. Wenger Hess warns against feeling guilty about eating certain foods. "There are no good and bad foods," she points out. "Moderation is the key."

Emotional eating. Don't eat as a way to cope with stress or other negative emotions. "It's one of the biggest sources of overeating. Food never solves the problem, and usually it just contributes to a cycle of guilt, low self-esteem and overeating," says Wenger Hess. "Get to the root of the problem. Face the situation head on. Food is meant for physical nourishment, not for emotional comfort, reward or punishment."

- By Michelle Murray



This page was last updated on: January 9, 2009.

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