Weight Maintenance

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• QHow can I prevent age-related weight gain?

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  A Dr. Mark P. Caruso, MD , Internal Medicine, answered on behalf of Baptist Health South Florida

  Moderate to vigorous physical activity is more likely to help prevent age-related weight gain, instead of dieting alone, according to a new study.
  
  Researchers from the University of South Carolina examined the related affects of moderate-to-vigorous physical activity, diet quality and weight status across a range of age categories in U.S. adults. The study of 4,999 Americans, ages 20 to over 70 years old -- published in the journal Medicine & Science in Sports & Exercise -- found that body mass index (BMI) and waist circumference tended to be higher in the older adults.
  
  But it was higher levels of physical activity that were consistently associated with more favorable weight status, compared to attempts at changing dietary habits without incorporating regular exercise. Of course, proper nutrition is critical at any age, but the most recommended programs for ideal weight management involve both dietary improvements and physical activity.
  
  Another group of researchers found that staying physically active as you get older could prevent brain damage that can limit mobility.
  
  Both studies are only the latest to reaffirm the importance of regular exercise, which can include something as simple as brisk walking, as you get older. Remember the catch phrase "never slow down" because when you do slow down, that’s when the aging process begins to catch up.
• QWhy can’t I permanently keep weight off even though I am always dieting?

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  A Raquel Richards, NASM Elite Trainer , Fitness, answered

  Managing weight is a lifestyle, a marathon, not a sprint and sometimes it is a triathlon. For our bodies to act like and feel like we want them to; we need to first look at how we treat our bodies. Understand our choices. Do we eat whatever is in front of us most of the time and trick ourselves into thinking that we are dieting when the discipline is missing. Do we go to the gym just to check it off of our to-do list? For those who wish to lose weight- set goals and start simple. If you have struggled for a long time; try changing only one thing at a time. Maybe it is simply adding real effective time working out (break a sweat more than usual). Once you have the consistent routine with the workouts, add another thing to change. Start eating breakfast smarter. Think of the lifestyle you desire and use these building blocks to make it reality. The diet can stop and the new lifestyle is in place forever.

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• QWhat causes me to hit a weight loss plateau while I'm on a slow-carb diet?

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  A Tim Ferriss , Fitness, answered

  Eating too late, not eating enough protein, drinking too little water are the three most common causes of hitting a weight loss plateau.
  
  The total percentage of bodyfat lost per month naturally decreases over time. The number of mitochondria in your muscle tissue largely determines your rate of sustained fat-loss. Targeted exercise, even just 20 minutes per week, will often double fat-loss that's plateaued, and
  should do so for at least two to four months.
• QWhy might my weight fluctuate even if I'm on a healthy diet?

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  A Laura Katleman-Prue , Nutrition & Dietetics, answered

  Many of us who've used food for comfort and entertainment have gone on one diet after the next, each time hoping to solve our weight problem for good. Our closets have become mini-boutiques to accommodate the skinny, medium, and heavy versions of our bodies. If yo-yoing has been your pattern, as your thinking comes into balance and your eating naturally follows, your weight might continue to swing for a while.
  
  Over time, though, the size of the swings will gradually diminish. For example, if your weight used to swing by 30 pounds, it may swing by 20 pounds, then by 10, then by 5, then by just 1 or 2 pounds. Keep in mind that most people can't go from swinging by 20 or 30 pounds to 1 or 2 in a short period.
  
  If you're still yo-yoing, you may think you're not progressing, not healing. But healing is a process, not an instantaneous fix. The key is patience. Don't torment yourself if you find that your weight continues to go up and down for a while. It's natural.
• QWhy should I continue to weigh myself after I lose weight?

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  A Laura Katleman-Prue , Nutrition & Dietetics, answered

  After you reach a healthy natural size through losing weight, continue to weigh yourself so that you know, rather than speculate about, how much you weigh. That way, the pounds can't creep back on surreptitiously. If you don't let yourself gain more than a couple of pounds over your ideal weight before you do something about it, you can maintain your weight without stress or worry. You'll avoid going very far overboard with food again because you won't want to experience the consequences when you step on the scale.
• QHow much can my weight fluctuate in one day?

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  A Heidi Powell , Fitness, answered

  

  The amount a person's weight can fluctuate every day really depends on that individual's body. In this video, fitness expert Heidi Powell explains how your weight can change radically based on water retention, diet, hormonal fluctuations, and more.

  

  Find out more about this DVD:

  How Much Can My Weight Fluctuate in One Day?
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• QWhat treatment is used for weight management?

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  A Dr. Rebecca S. Reeves , Nutrition & Dietetics, answered on behalf of National Lipid Association

  The most highly recommended treatment for losing weight is a strong lifestyle change program which includes reducing calories, increasing physical activity and addressing factors in your life which could contribute to your weight. These factors can include portion sizes of food you eat, food selections when eating away from home, skipping breakfast, number of hours spent in front of TV or computer, number of hours you sleep, and how you handle food situations. Start walking about 15 minutes a day for three days a week and gradually increase until you are walking 150 minutes a week. Select an eating plan which includes healthy food selections from all food groups and then adapt it to your lifestyle. Remember, losing weight takes time and patience and small gradual changes are best maintained.

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• QCan support groups help me in maintaining a healthy weight?

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  A Dr. Kelly Traver , Internal Medicine, answered

  I encourage you to try to keep plugged into a healthy social network, whether with family, friends, or work colleagues. Think carefully about your personalized plans for maintenance. Continue to work on being your own best coach. The more support you create for yourself, the more likely you are to be successful in continuing your new, healthful habits for the rest of your life.

• QHow can I keep off weight once I have lost it?

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  A Kirsi Bhasin , Nutrition & Dietetics, answered

  Here are the top 4 tips I give my weight loss clients for lasting weight loss:

  1. Support. Have family and friends that support your healthy habits and help you maintain them. The good habits of your friends can rub off on you. Studies have shown that women whose close friends had healthy habits like exercise and eating healthy foods were more likely to take up those habits themselves.  Watch out, unhealthy habits are just as likely to rub off on you too.
  2. Be easy on yourself and don’t restrict yourself too much. You may lapse and have something that is fatty and unhealthy. That’s ok. I advise many of my clients to have a cheat meal about once a week. Being on a very restrictive diet can set you up for binging and packing on the pounds again.
  3. Pick out foods that are satisfying and use good judgment around food. Don’t think in terms of this food is good or bad. INSTEAD, think "is this food nutritious or not nutritious?" Take into consideration what you have eaten that day and what you’re going to eat to make a good decision on what you’re going to put into your mouth.
  4. Be in-tune with what your body is telling you. Identify the signals your body is giving you when you are truly hungry (difficulty focusing, light headedness, growling stomach).  If you are not truly hungry and just want to eat for comfort, go on a walk, do exercise you love or something you enjoy to take your mind off of food.

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• QWhy do I find it difficult to keep off the weight I've lost?

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  A Dr. Kelly Traver , Internal Medicine, answered

  Most experts agree that keeping weight off after you have lost it is harder than losing the weight in the first place. There are several reasons for this. One, people tend to experience diet fatigue after they have been on a diet. They are able to maintain their enthusiasm for a diet in the short run, but after a while, they get tired of paying such close attention to what they are eating and not being able to enjoy whatever they want. What's more, people who have lost weight need fewer calories to sustain that lower weight. Generally, for each pound you lose, you need eight fewer calories per day to maintain your new weight. Often, the increased exercise and muscle mass from a good exercise program have increased your resting metabolism to compensate for some of the energy gap. But chances are that if you've lost a significant amount of weight, you are going to need to stay at a lower calorie level just to maintain your new, lower weight.

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