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how to maintain weight loss...

the 4 pillars of Weight Watchers

every week we cover a new topic under one of these categories:

• food – Love it or leave it

• activity – Enjoy it or change it up

• mindset – What's on your mind is as key as what's on your dish

• sleep – Get your crucial 8

This week's Workshop topic:

how do i maintain weight loss?

three fast facts about maintenance

/01 We can temporarily shift from losing to maintaining weight at any point on our journey.

/02 This can help us stay connected to our journey when we need more flexibility for other priorities.

/03 Practicing maintenance can also help us prepare for when we do reach our ultimate weight-loss goal.



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Benefits of maintaining weight loss

According to Johns Hopkins, "While losing weight is difficult for many people, it is even more challenging to keep the weight off. Most people who lose a large amount of weight have regained it 2 to 3 years later. One theory about regaining lost weight is that people who decrease the amount of calories they consume to lose weight experience a drop in the rate their bodies burn calories. This makes it increasingly difficult to lose weight over a period of months. A lower rate of burning calories may also make it easier to regain weight after a more normal diet is resumed. For these reasons, extremely low calorie diets and rapid weight loss are discouraged.

Losing no more than 1/2 to 2 pounds per week is recommended. Incorporating long-term lifestyle changes are needed to increase the chance of successful long-term weight loss.

Keeping extra weight off takes effort and commitment, just as losing weight does. Weight loss goals are reached by a combination of changes in diet, eating habits, and exercise."

what does maintenance weight loss mean?

Eating at maintenance means that the calories you eat are roughly equivalent to the calories you expend, meaning you are eating enough to neither gain or lose weight. Chronic dieters are at an increased risk for developing metabolic adaptation.

what % of people who lose weight keep it off.

Only about 20% of Americans who lose weight are able to keep it off long term, research has found. The good news for us, Members is: <A recent study showed WW Members retained their loss for 3.4+ years>! What's their secret? A recent study aimed to find out. Researchers asked thousands of people who had lost a substantial amount of weight and maintained it for more than a year to reveal their best tips. Check out snippets ...

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five snippets from members of that 20% !

...here is some advise those successful at maintaining their weight loss

0/1 just keep going

“Simply put one foot in front of the other and start and never stop. Just keep going. Know that if you persevere, you will get there. There will be peaks and valleys, plateaus, gains, holidays, bad times but just get up and do what works 80% to 90% of the time and you will get there. Do Not Stop. Never accept a small failure as a total defeat. If you truly want to accomplish and maintain weight loss, you can do it,” one participant wrote.

0/2 don't ever ever give up

“Don’t EVER give up. You can have a bad day, a bad week, month, or even year, but you can always start where you are and change your own ending. I’ve had weeks where I’ve done everything right and still the scale didn’t reflect that hard work. But my body did. The way I felt did. You just have to keep going and keep working hard and it will pay off eventually,” added another.

0/3 accept it

“Go ahead and accept that this will be a lifetime of effort and attention. You wouldn’t expect to do laundry one time and be done. If you want to lose weight and maintain it, you have to keep doing the work. It’s still better than being in pain and unhappy all of the time.”

0/4 don't judge yourself

The weight-loss maintainers advise just paying attention to what’s on your plate rather than judging yourself.

“Maintain the habits that got you to goal, especially being aware of what you eat,” one participant wrote.

0/5 stay motivated to stay thin

One major theme was looking back and fearing a return to the way things were. So the focus was on staying vigilant, maintaining the current weight and continuing to enjoy better health and quality of life.

“I don’t want to go back to hurting and feeling sick all the time,” a participant wrote. “It’s harder being overweight than it is to work at a healthy lifestyle,” added another.

the ‘profound rewards’ of keeping weight off

There’s plenty to look forward to after all that effort.

When asked about how their life has changed after slimming down, the weight-loss maintainers cited major improvements in confidence, pain, mobility, body image, and mental and physical health.

• “I had so much pain in my back and my knees that it was hard to get up out of bed and now that’s not even something that is much of a consideration anymore,” one person wrote.
• “Losing the fear that defined me almost all my life. The fear of going to a restaurant and not knowing if I will fit in the seat. The fear of flying and knowing I will have to ask for the ‘elephant belt,” another added.
• “My attitude has completely changed,” a participant wrote. “I am not trying to better for anyone other than myself. For the first time in 10 years, I am happy with who I am and where I am in life.”

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"The Weight Watchers Program

is for people who want to lose weight

No diet. No deprivation. No kidding!"

–DebW

Dear WW Philadelphia Member,

After losing weight the first time at Weight Watchers, I did not continue and become a Lifetime Member. I didn’t see the value of it and really didn’t want to continue. My thinking was I was sure I would keep the weight off because I was moving to Arizona. It’s HOT in Arizona. That would help me keep my weight down. I assumed everyone must be thinner in Arizona because of the heat.

A few months after the move, I’m sitting in front of the television watching the nightly local news. The broadcast was about the per capita consumption of ice cream in Arizona. At that time, it was the highest nationwide! Guess I guessed wrong about Arizona! AND It Just so happened, I was eating ice cream at that moment, STRAIGHT OUT OF THE CARTON!

Does that sound like someone who was going to maintain their weight loss? Over the next five years, I found the 50 pounds I had lost and 44 more of their “friends.”

Something I know now is people like me who I affectionately call “calorically challenged” need to learn and practice maintenance. When is the best time to learn maintenance? Now is the best time, during weight loss.

Throughout our weight losses there are times when we need even more flexibility than our typical week. Maybe it’s vacation time, or an especially busy time or we just need a break. Giving ourselves permission to do maintenance that week and removing the self-applied pressure to lose every week can be a winning situation in the life-long journey to maintaining a healthier weight.

Did you know on your WW app there’s a place where you can switch your plan from weight-loss to maintenance? This adds 6 additional Points to your daily target. Might be just the cushion you need to feel successful while on that cruise or at the family reunion.

Need help finding where to switch this on your app? Ask your Guide or Coach at your next workshop. Remember, a great as the app is, it is really just a food list and tracker. The workshops are where the motivation and the magic happen.

Speaking of the workshops, we’re going to have a Open Door Reception Week towards the end of April. If you’re not an active Member, you are welcome to come by and experience a workshop, with no obligation. If you’re an Active Member, please BYOB (Bring Your Own Buddy), family member or someone you know who is WW curious about what great things go on behind our closed doors. More details about all this in future newsletters.

Have a great week,

DebW

Deb Wright

General Manager

Voice of Philadelphia



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the WW 4 Pillars of weight loss success

delicious zeropoint recipes

zoodle pasta primavera

creamy cauliflower soup

southwest romaine salad

grilled stone fruit

mexican vegetable soup

crunchy apple salsa

zucchini noodles

creamy mushroom soup

quick cauliflower fried rice

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