10 keys to weight maintenance

cooking-food

1. Don’t Shop on an Empty Stomach

Prevent impulse buying – shop on a full stomach.

Shop with a precise list and stick to it.

Buy indulgence foods in smaller quantities.

 

2. Spice It Up

The secret to good nutrition is VARIETY

Add excitement to your food with :  Fresh ground pepper, cumin, curry, fine herbs, fresh mint, hot mustard, garlic, or ginger!

 

3. Get Moving

Improves muscle and bone density.

Can increase BMR (Basal Metabolic Rate)

If you plan to increase your physical activity, we recommend an evaluation by a physician

Determine Recommended Intake

The following table enables calculation of an individual’s recommended daily kilocalorie intake to maintain current weight.

Little to no exercise                                        Daily kilocalories needed = BMR x 1.2

Light exercise (1-3 days per week)           Daily Kilocalories needed = BMR x 1.375

Moderate exercise (3-5 days per week)                Daily Kilocalories needed = BMR x 1.55

Heavy exercise (6-7 days per week)        Daily Kilocalories needed = BMR x 1.725

Very heavy exercise (twice per day, extra heavy workouts          Daily kilocalories needed = BMR x 1.9

Based on the Harris-Benedict equations.

 

4. Monitor Alcohol Intake

MODERATION is the watchword

The avoidance of excess or extremes in one’s behavior

1 glass of wine (approximately 5 oz) = 125 calories.

1 beer (approximately 11 oz) = 153 calories.

1 oz whiskey = 64 calories.

1 oz vodka = 64 calories.

Remember your BMR!

 

5. Indulgence Day

When you are able to eat for pleasure and not need, introduce an Indulgence Day once per week.

WHY?

Create nutrition confusion.

Freedom to enjoy a relationship with food.

 

6. Control Food Portions

Choose hot foods over cold ones to help feel full without overeating.

Ensure you are not starving before each meal.

Don’t eat while watching TV or on the phone.

Eat slowly.

Promote multiple courses:  Soup, salad, main course, cheese –  still room for dessert?

7. Stay hydrated Throughout the Day

Drink minimum 2 liters / 64 oz of water per day

For every cup of coffee, drink one extra glass of water to keep hydrated

Helps maintain regularity

Aids digestion

Prevents fluid retention

Suppresses appetite

 

8. Use Proper Food Combinations

A meal RICH in carbohydrates should be LOW in fats and vice versa.

 

9. Read and Understand Food Labels

Avoid food with trans fats

Pick products low in carbohydrates

HOW TO CALCULATE THE CARBOHYDRATE CONTENT:

Subtract the grams of fiber and sugar alcohols from the total carbohydrate count.

REMEMBER:  4g of carbohydrates = 1 teaspoon of sugar

 

10.  Manage Slip-Ups

Minor slip-ups (mindful)

Example:  high carb heal and / or a glass of wine.

SOLUTION:  Don’t make this a habit!  Get back on track right away.

Major slip-ups (careless)

Example:  High carb, high fat meal.

SOLUTIONS:  Follow Phase 1 the next day for one day only.

Questions to ask yourself:  Was I mindful or careless?

This information is not to be considered or used as a substitute for medical advice, diagnosis, or treatment. Please talk to your health care provider for anything related to your health including but not limited to diagnosis, treatment advice and/or care. Always seek the advice of a health care professional. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. If you are in the United States and are experiencing a medical emergency, please call 911 or call for emergency medical help on the nearest telephone.