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Maintaining Lost Weight: Ending The Cycle
By: Scottsdale Weight Loss Center
Published: October 26, 2010
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Long-term weight loss is the most difficult aspect of most weight loss programs. Without a structured maintenance program research shows that the majority of people who lose weight regain it within three years. Aside from attending a weight maintenance program after achieving their goal weight, people that have maintained weight loss over a long period tend to share several habits that are associated with long term success.
These are the qualities of successful losers that you may wish to emulate:
- Control portions. Understand and adhere to portion sizes
- Monitor themselves. Weigh and measure on a regular schedule allowing early intervention if changes occur
- Eat breakfast. No long gaps from missed meals so excessive hunger is avoided
- No crash diets. Slow and steady weight loss rather than using fad diets that can’t be sustained.
- Seek support. Gather a strong support group around themselves made up of people who understand the challenges of weight control
- Understand triggers. Know what foods make them lose control and what alternative foods can be substituted
- Exercise and like it. Find fun activities and stick with them
- Food smart. Understand the importance of limiting fat and carbohydrates while increasing vegetables, fruit, protein, and whole grains
- Eat three or more times per day. Have scheduled times to eat so their metabolism stays high, they avoid hunger, and remove the temptation to snack
- Understand the journey. Know that weight loss is a life-long journey and not over as soon as a goal is reached,
- Motivated internally. Lose weight and maintain it for themselves, not to please other people
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
Reviews
Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
