Maintaining weight lossMaintaining weight loss

Jan Baggarly, County Extension CoordinatorConnie Crawley, MS, RD, LD

Extension Nutrition and Health Specialist

Consume fewer caloriesConsume fewer calories

Women – 1400 calories per dayMen – 1700 calories per day

Never can eat as much as you did prior to weight loss

Maintain physical activityMaintain physical activity

60 minutes each day Structured planned exercise

And Active daily lifestyle:

- take stairs- walk to do errands- do your own house & yard work- take farthest parking space

and walk

Record food intakeRecord food intake

Keep daily food record

NO UNCONSCIOUS EATING

Weigh oftenWeigh often

Weigh weekly or dailyDon’t allow pounds to creep back onCatch 1-2 pound weight gain earlyAnalyze whyDo something about it NOW

Follow the planFollow the plan

Follow eating planFollow exercise plan

EVERY DAYWeek-endsVacationsHolidays

Eat BreakfastEat Breakfast

It kick starts metabolism

Sets pattern to eat meals throughout day avoiding calorie overload at night

Limit TVLimit TV

Less than 10 hours of screen time per week

Maintenance Gets Easier!Maintenance Gets Easier!

Make weight control a priorityChange habits for lifePractice makes perfect!

The more years you maintain your weight loss, the less likely you are to regain the pounds.

What have you learned?What have you learned?

T or F. Once you lose weight, you can go back to your old eating habits.

T or F. Thirty minutes of physical activity per day is enough.

Tor F. Exercise is the most effective way to lose weight and maintain it.

Tor F. Breakfast helps weight control.