Keep it off


Although weight loss is difficult, keeping the weight off is even harder.   The truth is most people who lose weight will regain it within a few years.  How can you increase the odds that you will be in the group of successful dieters who keep the weight off? Exercise is a key factor in maintaining weight loss, in part because it stimulates your metabolism.  It can also help you maintain and increase lean body mass, which also helps increase number of calories you burn each day.
At the same time, it’s also important to keep focused on what you have learned about healthy eating.  Healthy weight management is not about dieting or counting calories.  It is about building healthy habits.  Eating healthy food that fills you up and provide real nutrients is key to maintain a healthy weigh.  Healthy food and exercise are vital strategies for losing and maintaining weight.
Here we have some general guidelines:

  • Eat breakfast.
  • 2-3 servings of fruit daily.
  • 3-5 serving of vegetables daily.
  • 9-15 oz of lean protein daily.
  • 8 glasses of water.
  • 3-4 times /weekly physical activity.
  • Limit grains from 4-5 times/weekly.
  • Avoid alcohol and processed food.
  • Sleep 7-9 hrs. per day.