You’re really getting into shape, are exercising regularly and are feeling a million times better – BUT there are nagging doubts in the back of your mind questioning whether you are going to be able to keep off the weight long-term and stay motivated with exercise.

Clearly, exercise plays a key role in success, since by incorporating this into your lifestyle; you really have made dramatic and very positive changes. But what else can make it easier?

In a recent study, headed up by scientist Dr Mary Klem (University of Pittsburgh), it was reported that the longer you can maintain your weight loss, the LESS effort it takes.

In this research study (2000), published in Obesity Research, questionnaires were issued to a group of 319 men and women who had lost at least 13 – 14kg in weight and kept it off for over 6 years.

Analysis of the results showed that subjects used at least 4 of the following strategies for success:

Strategies

• 80% kept few high-fat foods in the house.

  MY TIP: This might be difficult if you’ve got kids at home, but there’s no harm in instilling healthy eating habits at an early age. Their health counts too!

• 80% kept many healthy foods in the house.

  MY TIP: There are many delicious healthy foods available, particularly in summer, when delicious and nutritious fruits abound. Keep your fridge stocked up with healthy options and you’ll soon be craving these rather than the quick high fat options which do nothing for your thighs!

• 70% bought books or magazines related to nutrition or exercise.

  MY TIP: Opt for credible sources of information such as Shape Magazine, or accurate information sites such as this one. You do not want to get bogged down with confusing, inaccurate and contradictory information. Don’t believe everything you read in lay publications. Rather check the facts with a health professional.

• 70% weighed themselves on a regular basis.

  MY TIP: Whilst it’s not good to focus excessively on the scale, weighing yourself once a week or fortnight, keeps you aware of any extra kilos that might be creeping on. Use this as a guide to modify eating patterns if they are becoming a bit careless or to re-look your exercise patterns. Continue to record this information in your "Shape up for Summer" Log Record.

• 40% kept records of food intake or exercise.

  MY TIP: I really strongly recommend you keep your Log Record going, as this is an excellent means of monitoring your progress and keeping you motivated. All research supports just how important this actually is!

• 30% reduced their visits to restaurants.

  MY TIP: If you really eat out often, you CAN reduce your trips to restaurants, however, it certainly is possible to make healthy choices when eating out regardless. Go easy on the alcohol; avoid fried or high fat choices and sauces; have smaller/half portions; choose fruit salad for desert or a cappuccino coffee with froth. If in doubt, visit your local or website dietician for tips.

• 20% spent more time with friends who exercise.

  MY TIP: I think this is a great idea! Friends who also enjoy an active lifestyle, can be a wonderful source of encouragement to you. They share your interests and you can arrange fun, active outings in the weekend and go back to work on Mondays feeling invigorated, energised and refreshed.

• 20% kept a picture of themselves in a prominent place.

  MY TIP: On the fridge door? On the mirror?
  I suggest you choose a picture walking outdoors, preferably in a forest, for inspiration!

• 10% spent more time with "normal" weight friends.

  MY TIP: If these friends are active – even better. If not – get them hooked on exercise!

A few final thoughts…

1. Subject’s exercise patterns: The subjects in this study reported burning an average of 2 427 calories each week, which shows just how important it is to keep exercising - even when you reach your target weight.

2. Effort required: The study showed that keeping the weight off requires LESS effort and LESS attention as time goes by. After all, the more often you repeat a behavior (such as exercising or eating right), the more likely it is to become an established habit. It eventually becomes so automatic that you don't even need to think about doing it.

3. High-fat food temptations! Unfortunately the temptation of high-fat foods DOESN'T go away. Subjects who had maintained their weight loss for 6 years or more got just as much pleasure from eating high-fat foods as those who had kept the weight off for 2-3 years! However, they had probably developed more discipline in resisting it!

Final tip!

If you're having a hard time keeping the weight off, pick 5 of the methods listed above and incorporate them into your life. Yes - weight loss is very much an individual thing, but using tested and proven strategies can only stack the odds in your favour.

You’ve taken such a big step by participating in the “Shape up for Summer” Programme. Keep this up and you’ll have a healthy, better quality life! You can’t go wrong!

Reference: Klem, M.L., Wing, R.R., Lang, W., McGuire, M.T., & O. Hill (2000). Does weight loss maintenance become easier over time? Obesity Research, 8, 438-444