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| Weight |
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Long-term
change
If, once you've
reached your realistic
target weight,
you go back to
your old eating
habits and activity
levels, you'll
put the weight
back on. It's
as simple as that.
This is usually
the problem with
quick-fix diets,
they don't help
you to make changes
that you can maintain
in the long term.
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Stay
realistic
Beware
of 'how
to be
even
skinnier'
media
messages
that
lure
you
into
feeling
dissatisfied.
You
have
a life
to live
and
enjoy,
so hang
on the
satisfaction
of being
at a
comfortable,
healthy
weight
you
can
sustain.
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Flexible
restraint
Many
slim
people
who
stay
that
way
by 'watching
their
weight',
show
flexible
restraint,
rather
than
following
rigid
all-or-nothing
rules.
They
make
healthy
choices
most
of the
time,
but
no foods
are
seen
as forbidden.
This
means
enjoying
small
amounts
of favourite
foods
without
feeling
guilty.
And
if you
do over-indulge,
or have
a big
night
out,
cut
back
a bit
or do
more
exercise
the
next
day
to balance
things
out. |
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Eating
healthily
Learn
how to
choose,
prepare
and enjoy
a balanced
diet.
Low-fat
cooking
skills,
understanding
food labels
and having
the ability
to judge
portion
sizes
all help
with this.
So does
eating
regular
meals,
taking
time to
really
taste
them and
indulging
yourself
occasionally.
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How
to maintain
weight
loss |
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Continue
to eat a balanced,
lower fat diet
with plenty of
fruit and vegetables
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Don't
avoid any foods,
just watch portion
sizes and limit
the amount of certain
foods |
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Have
three regular meals
a day at regular
times (starting
with breakfast),
and fewer snacks
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Eat
out occasionally,
but limit fast food
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Sit
down to eat your
meals, take time
over them and pay
attention to what
you're eating |
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Keep
'self-monitoring'
to stay conscious
of your new eating
and activity habits |
Stay
active
Getting regular
physical activity
is one of the
strongest indicators
of long-term success.
Not only does
it burn calories
and increase metabolism-boosting
muscle, it also
boosts self-esteem
and beats stress.
Studies show that
just walking for
30 minutes or
so each day, plus
some other activities
during the week,
may be enough.
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Learn
to deal with stress
For many people,
food is a quick
and effective
way to deal with
stress. If this
sounds like you,
take some time
to think about
the stresses in
your life and
how you respond
to them.
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