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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 finally here. During the holidays you probably indulged in turkey, stuffing, pumpkin pie and many other 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.

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. If this doesn't seem to work, you can review your food diary with a dietitian.

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.

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. 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. 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 can put a person at risk for nutrient deficiencies.

Exercise regularly doing something you enjoy. In order to burn more than you take in, you need to exercise. This will increase 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. 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 goal 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."

Watch your portion size. 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. Quick weight loss is more apt to come back on, leading to yo-yo dieting that can have a negative impact on your long-term health.

Eat slowly. It takes 20 minutes before your brain realizes it's full. 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 be sure to eat slowly, savor your food, and enjoy it.

Drink 8-10 glasses of water per day. There are several advantages to drinking plenty of water. When the body is not receiving adequate fluids, the kidneys compensate by conserving water. The result can be water retention -- water weight you really don't want. 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. Healthy, low-fat, high-fiber frozen entrees that are lower in sodium are good choices. Also, plan meals in advance and make a shopping list so you're eating more meals at home. 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. Make sure your focus is in the right place -- not on the pounds, but on health.

Common Pitfalls to Avoid

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 A quick fix is not the answer. Instead, 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. Try not to feel guilty about eating certain foods. There are no good and bad foods -- moderation is the key.

Emotional eating. Don't eat as a way to cope with stress or other negative emotions. Food never solves the problem, and usually it just contributes to a cycle of guilt, low self-esteem and overeating.

- By Michelle Murray

This page was last updated on: December 8, 2011.

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