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On Weight Loss and Maintenance

"It is easier to go down the mountain than up, but the view is better from the top."

Exercise more; eat less.

Eat low fat foods and drink lots of water.

Know that it’s going to take a long time, but each month, if you’re a few pounds less than the month before, you’re better off.

Don’t do anything to lose weight that you’re not prepared to do for the rest of your life, or you will surely gain your weight back.

In 2004, I was fortunate to find a new weight loss program called “Lifestyle Strategies for Weight Loss Management,” which is offered through the local health institute/hospital. The program emphasizes healthy eating, exercise, and education. The program incorporates Phase I, a twenty-week, rapid weight loss program, with Phase II, a weight maintenance program. I have learned some new weight loss and maintenance skills on the program, and I am currently at my lowest weight in more than 20 years.

Interestingly, the program stresses a balanced diet rather than a low fat, Atkins, or other type of diet. Under the program guidelines, a simple formula is used. If you want to maintain your weight, take your weight and multiply that number by 10 to determine how many calories you need to consume to maintain that weight. The calories that you burn by exercising can be added to that number, as additional calories that may be consumed. For example, to maintain a weight of 200 pounds, a person should consume 2000 calories per day. To lose weight, a person should consume fewer calories than that. Consuming 3500 fewer calories, in however long of a period of time, is about the equivalent of a one-pound weight loss. On the initial Phase I part of the program, participants consume roughly 1000 to 1200 calories per day.

I have seen this program work for weight loss and maintenance for co-workers and for myself. I would highly recommend the program if it is available in your area. Ultimately, however, weight loss is a very personal thing and it is up to each individual to make that determination to change his or her life and to change it permanently.

Remember, for successful and permanent weight loss there is no finish line. This is not a race that you can begin and end. It involves choices that you make every day, and it is forever.


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Copyright © 2013, and


Copyright © 2013, and