You might wonder, once the weight is off, how do I maintain my hard earned achievement? The National Weight Control Registry (NWCR) is a website dedicated to answering this very question. They have a large registry of people who have lost a substantial amount of weight and kept it off for a long period of time. The average weight loss is 60 pounds, maintained for an average of 5 to 7 years. These registered people then participate in ongoing research, which surveys their habits, successes and difficulties. This helps us to get a better understanding of the most common factors in weight loss maintenance.

1. Follow a Low-Fat Diet

It takes work to keep those hard-earned pounds off. Even though 42% of National Weight Control Registry members believe it is easier to maintain weight loss than lose weight, you still need to be careful of what you eat. It is important to continue eating a low-fat diet, even after the pounds are gone.

What do we mean by low-fat? About 25% of your calories should come from fat. An example of this is if you eat 2,500 calories per day then 625 of your calories should be from fat. This is equal to about 70g of fat per day (there are 9 calories per gram of fat). However, one thing to remember is the type of fat you eat will play a major role in your health. Most of your fats should be heart-healthy fats, such as olive oil, canola oil, salmon, flaxseeds, avocado and nuts. Continue to limit saturated fats, such as fatty meat cuts, dairy fat and tropical oils. You can tell if a fat is saturated or not by its state at room temperature. If a fat is solid (like lard) at room temperature, then it is a saturated fat. If it is a liquid (like olive oil) at room temperature, then it is a healthy fat.

Good fats are an essential part of any healthy diet, just be careful not to over do it, because they can easily lead to weight gain.

2. Record Keep

A recent study by Kaiser Permanente reported that keeping a food diary, on average, doubled the weight loss as compared to those that did not record keep. Record keeping is so important that it’s one of our key Success Tracker tools available to all of our members. For weight loss, we recommend practicing daily food record keeping. If you don’t food record keep for a day or two, don’t worry about backlogging. Just pick-up again from where you are. It is important not to let a bad day (or week!) throw you off completely. Start fresh from where you are and do not stress about past choices. Even if you are not proud of the food you are recording, just keep going.

Record keeping isn’t just for those losing weight. It is also important for those that are doing weight maintenance and weight gain. Food record keeping helps to keep you on track and makes you aware of your eating habits and choices. When on weight maintenance you do not need to food record keep everyday, but it is helpful to check in every once and a while, just to see how many calories you are consuming and to ensure you are eating from all of the food groups to ensure adequate nutrition. We recommend checking in for a total of one week every month.

3. Weigh yourself frequently

75% of the National Weight Control Registry members weigh themselves at least once a week. Whether practicing weight loss or maintenance, we recommend weighing yourself weekly. Weight can fluctuate dramatically from day to day, often 1-2 pounds or more. One day you might weigh yourself and be down 2 pounds only to find that you are back up 3 pounds the next and this can be very disheartening. If you weigh yourself once per week, you will get a much more accurate reading of how much weight you have lost or maintained.

If you are on weight maintenance and find that you have gained a few pounds, take this as a warning sign that you need to reassess what you have been eating. This is a good time to start food and exercise record keeping again to learn what is causing your weight gain. Once you see how those extra desserts or missed days at the gym are adding up you will be able to make healthy changes to stop the unwanted weight gain.

4. Eat Breakfast Daily

One of the most important behaviors in weight maintenance is to eat breakfast daily.  We know – you are sick of hearing us harp about breakfast!  But, 78% of the National Weight Control Registry members who have lost weight and maintained it eat breakfast everyday!  Besides exercise, it is the most common practice among the “losers.”  The proof is in the pudding (or high fiber cereal)!  Breakfast gives your metabolism a daily kick-start plus it helps control your appetite throughout the rest of the day. Breakfast skippers normally tend to over eat at lunch and/or get the incredible “sweet tooth” at around 3-4:00 pm.   If you skip breakfast you are beginning the day in a deficit that your body naturally wants to make up.  This leads to greater calorie consumption throughout the day and when hunger strikes, your defenses fall making it difficult to choose a healthy lunch over a hamburger and fries.  Nutrition for You recommends eating breakfast within one hour of waking and eating a meal high in fiber.  The higher the fiber the better you can regulate glucose and control your appetite.  A good high fiber breakfast should have at least 15g of fiber.  You can achieve this by choosing breakfast cereals with 5g of fiber or more per serving and adding flaxseed meal and berries.   We’ve said it before, and we will say it again, breakfast is the most important meal of the day – so don’t leave home without it!

5. Exercise

One of the most important factors in weight maintenance is exercise.  90% of the National Weight Control Registry members participate in 60-75 minutes of moderate physical activity most days of the week (on average).  Over half of these people walk.  For weight loss, we recommend doing at least 30 minutes of some kind of cardio activity 4-5 times per week (brisk walking is great!) and doing strength training for 20 minutes 2-3 times per week (to maintain muscle mass).  Exercise is a very important component of weight loss and maintenance.  If you can work your way up to 60 minutes per day then that is excellent.  If not, just do the best you can.  Plus it doesn’t have to happen all at once.  Even exercising in 10-minute increments 3 or more  times per day does the trick.  Be realistic about how much exercise you can do in a day.  Don’t make unattainable goals since you will only end up feeling bad about it.  If you don’t currently exercise, start off walking 15 minutes 5 times a week and slowly work your way up.  Exercise is not only a vital part of healthy weight loss and maintenance but it helps maintain bone density, enhances immunity, lowers risk of some cancers and type 2 diabetes, increases lung and circulation function, lowers incidence of anxiety and depression, enhances self-image and quality of life.  So, just do it!  We know you can.

References

Gorman, Kim.  “Strategies to Consider in the Maintenance of Intentional Weight Loss.”  Weight Management Newsletter 5.4 (2008): 1-5

National Weight Control Registry: http://www.nwcr.ws/

We continue our five part series where we talk about the five biggest conclusions of the National Weight Control Registry’s research.

5 Proven Behaviors for Long Term Weight Management:

1. Follow a low-fat diet
2. Record keep
3. Monitor weight frequently
4. Eat breakfast daily
5. Exercise

Exercise

One of the most important factors in weight maintenance is exercise.  90% of the National Weight Control Registry members participate in 60-75 minutes of moderate physical activity most days of the week (on average).  Over half of these people walk.  For weight loss, we recommend doing at least 30 minutes of some kind of cardio activity 4-5 times per week (brisk walking is great!) and doing strength training for 20 minutes 2-3 times per week (to maintain muscle mass).  Exercise is a very important component of weight loss and maintenance.  If you can work your way up to 60 minutes per day then that is excellent.  If not, just do the best you can.  Plus it doesn’t have to happen all at once.  Even exercising in 10-minute increments 3 or more  times per day does the trick.  Be realistic about how much exercise you can do in a day.  Don’t make unattainable goals since you will only end up feeling bad about it.  If you don’t currently exercise, start off walking 15 minutes 5 times a week and slowly work your way up.  Exercise is not only a vital part of healthy weight loss and maintenance but it helps maintain bone density, enhances immunity, lowers risk of some cancers and type 2 diabetes, increases lung and circulation function, lowers incidence of anxiety and depression, enhances self-image and quality of life.  So, just do it!  We know you can.

References

Gorman, Kim.  “Strategies to Consider in the Maintenance of Intentional Weight Loss.”  Weight Management Newsletter 5.4 (2008): 1-5

National Weight Control Registry: http://www.nwcr.ws/

You might wonder, once the weight is off, how do I maintain my hard earned achievement? The National Weight Control Registry (NWCR) is a website dedicated to answering this very question. They have a large registry of people who have lost a substantial amount of weight and kept it off for a long period of time. The average weight loss is 60 pounds, maintained for an average of 5 to 7 years. These registered people then participate in ongoing research, which surveys their habits, successes and difficulties. This helps us to get a better understanding of the most common factors in weight loss maintenance.

During this five part series we will talk about the five biggest conclusions of their research.

5 Proven Behaviors for Long Term Weight Management

1. Follow a low-fat diet
2. Record keep
3. Weigh yourself frequently
4. Eat breakfast daily
5. Exercise

It takes work to keep those hard-earned pounds off. Even though 42% of National Weight Control Registry members believe it is easier to maintain weight loss than lose weight, you still need to be careful of what you eat. It is important to continue eating a low-fat diet, even after the pounds are gone.

What do we mean by low-fat? About 25% of your calories should come from fat. An example of this is if you eat 2,500 calories per day then 625 of your calories should be from fat. This is equal to about 70g of fat per day (there are 9 calories per gram of fat). However, one thing to remember is the type of fat you eat will play a major role in your health. Most of your fats should be heart-healthy fats, such as olive oil, canola oil, salmon, flaxseeds, avocado and nuts. Continue to limit saturated fats, such as fatty meat cuts, dairy fat and tropical oils. You can tell if a fat is saturated or not by its state at room temperature. If a fat is solid (like lard) at room temperature, then it is a saturated fat. If it is a liquid (like olive oil) at room temperature, then it is a healthy fat.

Good fats are an essential part of any healthy diet, just be careful not to over do it, because they can easily lead to weight gain.

References

Gorman, Kim.  “Strategies to Consider in the Maintenance of Intentional Weight Loss.”  Weight Management Newsletter 5.4 (2008): 1-5

National Weight Control Registry: http://www.nwcr.ws/

Sweet potatoes are packed with essential vitamins and minerals.  It is an excellent source of vitamin A in the form of beta-carotene, a very good source of vitamin C and manganese and a good source of vitamin B6, copper, potassium and iron.

Sweet potatoes have antioxidant properties that may prevent conditions such as atherosclerosis, diabetic heart disease, and colon cancer.   They contain anti-inflammatory properties that have been shown to reduce the severity of conditions such as asthma, osteoarthritis and rheumatoid arthritis.

And best of all, a half cup serving of sweet potatoes is only 80 calories.  It cannot get any sweeter than that.

Eat sweet potatoes along with a heart healthy fat.  The beta-carotene in sweet potatoes can only get converted to vitamin A in the presence of bio-salts, which are released when consuming fat.  Finally, it is important to note that the carotene content of sweet potatoes actually increases as they are stored throughout the winter.

Maple and Walnuts Sweet Potatoes

4 small (3- to 4-oz) Sweet Potatoes, peeled and cubed into 1-inch pieces
1⁄2 cup Fat-Free Half-and-Half
2 Tbs Pure Maple Syrup
1⁄4 tsp Vanilla Extract
1⁄4 tsp Cinnamon
1/8 tsp Cloves
Salt and Pepper to taste

Topping
3 Tbs chopped pecans or walnuts
1⁄4 tsp ground Red Pepper
2 tsp melted Reduced-fat Margarine

Place potato cubes in a Dutch oven or similar pot and cover with water. Bring to a boil. Reduce the heat and simmer for 10-12 minutes, until tender. Drain. In a mixing bowl, combine the half-and-half, maple syrup, vanilla, cinnamon, cloves, salt, and pepper. Add the sweet potatoes and mix with a beater set on medium speed. For slightly chunkier casserole, just mash with a potato masher. Spoon the potato mixture into a casserole dish. Combine all the topping ingredients. Sprinkle over the potato mixture. Cover with foil and freeze for up to 2 weeks. Defrost in the refrigerator overnight. Preheat the oven to 375° Bake. Cover and bake for 15 minutes. Uncover and continue to bake for about 20 to 25 minutes until the pecans or walnuts have browned and potatoes are hot.

Yield: 8 servings (serving size: 1⁄2 cup)

Allowances: 1 allowance of grains and starch

Calories 86 (31% from fat); Fat 3g (sat 0g); Protein 1g; Carb 14g; Fiber 1g; Chol 1mg; Sodium 33mg

If you have a relatively balanced and varied diet then most of your nutrient needs are being met and supplementing with extra vitamins and minerals is unnecessary and may even be unhealthy.

Taking vitamins and minerals in excess may create an unhealthy imbalance in the body, which may be just as unhealthy as not getting enough vitamins and minerals at all.  Oftentimes, the symptoms of vitamin and mineral deficiency are the same as toxicity.   It is not true that taking vitamin and mineral supplements can make up for an unhealthy diet.   It can not provide additional energy, enhance athletic performance, build muscle, aid weight loss, help cope with stress, or prevent, cure or treat common colds.

When is it good to take vitamin and mineral supplements?

Nutrition for You recommends taking low-dose multivitamins when you are following a reduced calorie meal plan of 1600 calories or less.

Women who are pregnant and nursing are recommended to take folate and iron supplements and they are recommended to give their babies iron and fluoride supplements.

Older people are recommended to take Vitamin B12 and Vitamin D supplements .

If you are vegan, Vitamin B12 supplements may be helpful.

If you are lactose intolerant, Calcium and Vitamin D supplements may be helpful.

Finally, vitamin and mineral supplements are recommended for people who have extensive injuries, prolonged illness, an illness that impairs the appetite or nutrient absorption and for people taking medication that interferes with their body’s ability to use specific nutrients.

Nutrition for You stresses the importance of getting all of the necessary vitamins, minerals and nutrients from whole foods first. The best way to ensure your body is receiving all the nutrients it needs to be healthy is to eat a diet rich in whole grains, fruits, vegetables, lean protein, some dairy and heart-healthy fats.   Nutrition for You can put together a meal plan tailored to meet all of your nutritional needs.

Read more in our Supplements Series

Are supplements safe?

Do weight loss supplements really work?

Fish oil and flaxseed are excellent sources of omega-3 fats

When is it good to take vitamin and mineral supplements?

More About Supplements: Are they effective? Are they safe?

References

1. Fragakis, Allison Sarubin. Popular Dietary Supplements. American Dietetic Association, 2003.

2. Whitney, Elie and Rolfer, Sharon Rady. Understanding Nutrition. California, Thompson Higher Education, 2008

3. Ghirlanda, et al., Evidence of plasma CoQ10-lowering effect of HMG-COA reductase inhibitors: a double-blind, placebo-controlled study, Journal of Clinical Pharmacology. 1993 Mar; 33(3):226-229.

Many people regularly take fish oil supplements to increase their consumption of omega-3 fats. These fats have been proven to reduce the incidence of coronary artery or coronary heart disease.  They have also been found to reduce the development of cardiovascular disease and inflammation.

Fish oil has been shown in clinical trials to reduce the incidence of heart disease by lowering cholesterol.  In addition, fish oil may help control glucose in diabetics.  It also may lower blood pressure, improve rheumatoid arthritis and help reduce risk of death from heart attack.

Omega-3 fats are naturally found in fatty fish  such as herring, mackerel, salmon, tuna, as well as in flaxseed and walnuts.

Flaxseeds are the little brown seeds have been around for thousands of years. They are high in alpha lipoic acid or ALA and high in the phytochemical lignans.  ALA can be converted to omega-3 fatty acids in the body and offers a long list of benefits.  ALA may help prevent cancer, preserve brain function, reduce incidents of cataracts, reduce signs of aging, increase blood flow and protect the liver.

Lignans may help prevent cancer because of their antioxidant properties and they also may help protect against heart disease by inhibiting the absorption of cholesterol in the body.

Flaxseed contains 100 to 800 times as many lignans as other common seeds. However, make note that flaxseed oil does not contain lignans and so it is best to consume ground seeds.

Nutrition for You recommends taking 1,000 mg of fish oil daily or consuming 8 ounces of salmon per week with daily consumption of flaxseed and/or walnuts. It is recommended to consume 2 tablespoons of ground flaxseed or flaxseed meal daily.  It may be added in shakes or sprinkled on top of cereal for breakfast.

Read more in our Supplements Series

Are supplements safe?

Do weight loss supplements really work?

Fish oil and flaxseed are excellent sources of omega-3 fats

When is it good to take vitamin and mineral supplements?

More About Supplements: Are they effective? Are they safe?

Before we talk about nutrition, we need to talk about sleep. Just cutting down your sleep by one hour will have a huge negative effect on your energy for the rest of day. Nutrition For You doesn’t recommend a particular number of sleeping hours per night.  We all have our own individual sleep needs but it is very important to realize that if we don’t meet them for a few days, no matter how good we eat, we will feel exhausted because of not getting adequate amount of rest.

Aside from lack of sleep, there are chronic health conditions that can leave you constantly fatigued such as fibromyalgia and diabetes. Low-level depression and anxiety can also cause fatigue. These health issues may negatively affect your energy and focus throughout the day and it is important to discuss these issues with your doctor as soon as possible.

Assuming that you are sleeping enough and that you are addressing any health issues that can cause fatigue, proper nutrition can help you maintain a consistently high level of energy throughout the day.  Here are some key points.

A clear mind can boost your energy

Recent research shows that improving your cognition boosts your energy.  In other words, a clearer mind can make you feel more energetic.  Consuming foods that are rich in Omega-3 fatty acids can improve cognition.  In addition, the anti-oxidants in these foods can help your brain function and boost your memory.  Flax seeds, walnuts, and soybeans are particularly good sources of Omega-3 fatty acids.  Nutrition for You suggests consuming six to eight ounces of salmon per week.  However, if you cannot get salmon regularly, you can supplement your diet with fish oil.  Nutrition for You also recommends eating extra servings of fruits, vegetables, legumes and whole grains.  All of these will help keep your mind clear and engaged and boost your energy.

Eat before and after working out

Skipping meals before and after exercising can deplete your sugar significantly and make you feel tired for the rest of the day.  This underscores the importance of having both pre- and post-exercise meals.  The difference between the two may be crucial for a bodybuilder doing resistance training or a marathoner doing endurance workouts but for the average person, a general pre- and post-workout meal plan is relatively simple to put together.  Nutrition for You recommends consuming 20 to 30 grams of carbohydrates and 15 to 20 grams of protein an hour before working out.   For example, you can have a banana with yogurt or a slice of whole wheat bread with low-fat cheese before exercising.

It is equally important to eat after completing a physical activity.  Nutrition for You recommends consuming 30 grams of carbohydrates and 25 to 35 grams of protein within 15 to 30 minutes after working out.  For example, plan to bring a turkey sandwich or a banana and cheese to the gym with you. If you are really pressed for time, a shake or smoothie can be good as long as it contains both carbohydrates and protein.  It is important to stress that the post-exercise meal should be consumed within 15 to 30 minutes after working out.

Eat enough of the right stuff

To keep your energy up throughout the day, you need enough of the right calories from a combination of carbohydrates, proteins and healthy fats, ideally in every meal.  Avoiding carbohydrates and fats or skipping meals entirely can adversely affect your energy level.

Nutrition for You strongly recommends that you have breakfast within an hour of waking up.  You fast all night while you sleep and so it is important to break that fast as soon as you can after waking up and to do so with a balance of carbohydrates, fiber, and protein. For example, if you have yogurt, add a fruit; if you have bread, add egg whites or cheese.

As for the rest of the day, always remember to eat and avoid fasting for too long. Eating sensibly every three hours levels out blood sugar spikes.  In general, an average person should consume roughly 600 to 700 calories for lunch and 500 to 700 calories for dinner.  It is important to note that eating too much in a single meal may slow you down.   Dumping too many calories all at once takes a toll on your body and may make you feel tired.

Finally, eating refined carbohydrates such as white bread, noodles and white rice may give you a sudden spike in energy because they raise your blood glucose.  However, a surge of insulin will knock down the sugar and will linger after the sugar is absorbed. This will give you low blood sugar and, consequently will make you feel fatigued and prematurely hungry again.

Drink the right fluids

Sometimes fatigue is actually caused by dehydration even if you don’t feel thirsty.  If you consume enough fruits and vegetables as well as healthy soups then drinking five to six cups of water per day will keep you well hydrated.

In addition, you should try to avoid alcohol. Since alcohol is a depressant, consuming alcohol can contribute to your low energy.  Excessive drinking can definitely wear you down and excessive alcohol greatly dehydrates your body.

Adequate amount of sleep and rest combined with proper nutrition is the key to maintaining your energy up throughout the day.  Nutrition For You can help you develop a customized meal plan to help you achieve your specific nutrition and weight management goals.