Maintaing Weight Loss Habits

Congratulations, you have managed to lose weight, burn fat and build some muscle by using a sensible diet and exercise program. Now you want to make sure you maintain your weight loss.

Eating may be a subconscious, pysiological need, but what you eat is often more habit based, than controlled by sound nutritional logic.

A study published in the American Journal Of Clinical Nutrition, Susan Kayman et al discovered the difference between women who took off weight and kept it off succesfully [maintainers], and those who took off weight but eventually regained it all [relapsers]. Their findings highlighted man differences between successful maintainers and relapsers, but none were significant.

Relapsers were emotional eaters who lacked skills to respond to and cope with stress and unexpected problems.

The most glaring observation was how food was used, for other than nutrition, especially as a comfort in times of stress.

Diet And Stress

Most women in the study reported having to deal with stressful issues or problems. The major difference, was in the way the relapsers and maintainers coped with their problems.

Very few relapsers used problem-solving or confrontive methods of coping with problems, compared with maintainers.

Instead, they were more likely to use emotion-focused or escape/avoidance behaviors for coping. These included eating more, eating 'comfort' foods, sleeping more or just putting their head in the sand and hoping the problem would go away.

Relapsers remarkably attributed their weight gain directly to stress, rather than to the additional food, or inappropriate foods they were eating in times of stress.

In contrast, maintainers, confront their problems directly and use ways other than eating to cope with them. This includes: doing something productive, exercise, relaxation techniques, meditation, seeking professional help, or talking out their feelings with someone they trust.

The action of relapsers is not unlike that of other addictive habits. Many addicts find that stressful situations are a danger event that may trigger a relapse.

Know What You Eat

Another interesting outcome of the study was the recognition that Maintainers were more aware of what they ate, Relapsers were commonly [70%] unconscious of just what or how much they were consuming.

The key therefore, is to find a way to be aware of:

1. How you deal with stress
2. Whether you eat more during stressful events
3. Whether you are inclined to eat the wrong things in response to stress
4. How much activity you are doing each day
5. How many 'snacks' you sneak in between meal times
6. That you consume a proper diet during a 24 hour period - doesnt matter whether it is over 3 meals or 6 smaller snacks
7. How much food and activity you need to maintain your current weight, or lose weight

A good way to do this is to keep a diary for 4-6 weeks, recording both food intake, stress levels and exercise.

Learn Better Stress Coping Skills

The other way to prevent emotional eating is to learn better skills for managing stress and emotions.

Check out the books and programs we have in our antiaging super store that will help keep you on track by clicking on the button below:

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