LessonsOnly Blog Trying to Slim Down for the Holidays?

Have you tried to lose weight many times? Or, maybe you've lost several pounds but gained it all backagain. If so, you're not alone. It's extremely challenging to maintain weight loss. However, somepeople do manage to achieve their weight loss and weight maintenance goals.The National Weight Control Registry (NWCR) (www.nwcr.ws) is a database that tracks more than5,000 people who have lost at least 30 pounds and maintained the loss for at least 1 year. How didthese people keep off the weight? Natalie Digate Muth, MD, MPH, RD, CSCS, a recent graduate of theUniversity of North Carolina School of Medicine, a registered dietitian and an ACE master trainer,shares some of their secrets.Control PortionsPortion sizes were much smaller in the past than they are today. With today's portion sizes, it's easyto lose track of how much you're eating. To lose weight, you must control your food portions. In fact,research suggests portion control is the greatest predictor of successful weight loss (Logue et al.2004). Control portions by learning to read nutrition labels; carefully measuring out servings; eatingonly a single helping; using smaller serving dishes; and resisting the urge to "clean your plate."Be AwarePractice paying attention to everything you eat. Many people turn to food when they are bored orstressed out. Ask yourself why you are heading to the fridge or pantry. Are you really motivated byhunger, or are you just bored, stressed, sad or tired? Emotional eating can wreak havoc on a well-planned weight management program. Keeping a daily food log and jotting down what you are feelingcan help you identify your emotions, monitor your food intake and hold yourself accountable.It's also important to know your weight. While it is not advisable to become obsessive about weight tothe nearest 0.01 pound, people who maintain their weight loss do so by keeping periodic tabs on thescale, weighing themselves at least once per week. This way they are able to identify small weightincreases in time to take appropriate corrective action (NWCR 2007).Turn Off the TubeTime spent watching TV is usually time spent being completely sedentary (and thus expendingminimal amounts of calories) and often eating as well. Most people mindlessly consume snacks whilemesmerized in front of the television, not noticing the rapidly multiplying calorie intake. Case in point:the successful NWCR "losers" watched less than 10 hours of television per week (Raynor et al. 2006).Discover more tips on becoming the healthiest and happiest person you can be. Are you a nutrionist? Want to build your clientele? CLICK HERE to sign up to our instructors directory.Thank you Achieve Systems for providing this article.