Core Principles


The key to maintaining a healthy weight is following certain core principles.  These principles were developed by the National Weight Control Registry from the University of Colorado and Brown University.  Over 85% of people who lose weight regain those lost pounds because they do not create a permanent lifestyle change.  The NWCR tracks people who have lost a significant amount of weight and kept if off for 2 years or more.  What they found is that those that keep their weight off make certain lifestyle changes that enable them to maintain their new, healthy weight.

Breakfast is your most important meal.  When you wake up in the morning, your body is in its slowest metabolism and needs calories to get started.  Eating within an hour of getting up in the morning will jump start your metabolism.

Exercise is a key to maintaining weight.  The NWCR found that 94% of those that maintained there new weight increase their physical activity and that 90% exercised, on average, more than 1 hour daily.  Walking was the most frequently reported activity.  See the exercise section for more exercise tips

3 & 3   On the 5 & 1 program you started the habit of eating 6 times a day.  Continuing to eat small meals every 3 hours will keep your metabolism humming and keep hunger away.  Keeping the following schedule will help you maintain your weight.

 

Portion Control is an important tool for better health.  Large portions are toxic to our body raising blood sugar, triggering inflammation and causing fatigue.  The Japanese have a great approach believing that you should eat until you are 80% full.  It takes 20 minutes before your brain realizes that you have eaten so if you think you feel like you should eat more at the end of a meal, wait 20 minutes and it will subside.

Low Fat, Low Carbohydrate choices are best for maintaining your weight.  Fat has more that twice the calories per ounce as protein or carbohydrates.  Packed with calories, high fat meals quickly push you over your calorie limit without making you feel satisfied.  Carbohydrates vary widely in how fast we digest them.  Sugars and most white starches are digested quickly raising your blood sugar.  What follows is a drop in your blood sugar making you feel tired, hungry and irritable.

Monitor your weight at least weekly.  Set a weight gain trigger point that prompts you into action.  Limit weight gain to no more that 5 pounds and have a plan of action in place.  Go back on the 5 & 1, increase your exercise or just shrink your portion size are all means of getting back to your healthy weight.

Support is a lifetime tool for keeping healthy.  Keeping on the path to optimal health is difficult to do alone.  Identify all your support resources including family, friends, coworkers and your health coach.  Working with them will keep you on course.

Additional tips
Drink at least 64 oz of water per day
Watch less than 10 hours of TV per week
Keep variety in the diet by creating flavor with new spices rather than fat
Always have a MF meal replacement with you allowing you to eat every 3 hours