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Common-Sense Strategies to Long-Term Weight Loss

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

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.

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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