What Should You Do Now?

Believe in Yourself

Long-Term Weight Management Is Possible

• National Weight Control Registry proves long-term weight management is possible.

• This registry surveyed 3,000 men and women who maintained an average weight loss of 60 pounds for an average of 6 years.

How Do They Do It?

• Ate lowfat, high-carbohydrate diets (24% fat)

• Monitored themselves regularly• Ate breakfast• 90% changed both diet and physical

activity • Only 10% were successful with diet

alone

• Burned an average of 2,800 calories a week through physical activity

• Walking was the predominant exercise

• 72% met or exceeded current public health guidelines for at least 1,000 calories of physical activity per week

How Do They Do It?

Best News from the National Weight Control Registry!

• Risk of relapse prevention seems to decrease with time

• As with smoking cessation, alcoholism and weight loss, it seems to take less effort the longer the new style is maintained

Healthful Behaviors Equate to Healthful Weight

• Maintain a healthful environment• Weigh yourself once a week to monitor

your weight• Make an effort to expend approximately

1,500-2,000 calories a week• Continue to keep food records• Eat 5 servings each day of fruits and

vegetables

What to Do if You Havea Slight Weight Gain

• Meet individually with a registered dietitian

• Take 7 daily records with you for review

• Measure your food to check for correct portions

What to Do if You Havea Slight Weight Gain

• Limit “Others” to 1 serving a day

• Add an extra day to your exercise program

• Call a support person and begin setting dates for exercise

More on ReversingWeight Gain

• Talk to yourself positively• Remember the times that you have

been successful• Review new messages in Lapse

Versus Relapse lesson• Plan, plan and plan for high-risk

situations

“Living a healthy life is not like turning a light switch on or off. It’s more like a light switch with a dimmer, it shines brighter some days than others.”

– Author Unknown