As the holidays approach and treats are plentiful and weight gain looks likely it’s a message worth listening to — maintain, don't gain.
The goal of preventing weight gain may be more achievable research has shown. In some cases, it may even lead to modest weight loss.
Here are some ways to put the mantra to work for you:
- Make gradual changes. Start by making healthier food and beverage choices. For example, replace sugar-sweetened beverages, fast food and high-calorie foods with more fruits and vegetables. Walk 7,000 steps daily.
- Monitor your progress. Keep track of your progress and check in with someone who will keep you accountable. That person could be someone who supports your goal.
- Keep it interesting. Try new ways of tracking food intake, sign up for a nutrition newsletter, or read about healthier lifestyle choices.
Weight loss efforts can be frustrating — leaving some feeling hungry and defeated. The unfortunate reality is that most Americans gain weight every year. Perhaps a change in focus is needed. Preventing weight gain by making small changes could be the ticket to successful weight management.
Previously published Dec. 24, 2014. Updated Nov. 5, 2015.
Nov. 05, 2015
- Foley, et al. Weight gain prevention among black women in the rural community health center setting: The Shape Program. BMC Public Health 2012;12:305.
- Bennett GG, et al. Behavioral treatment for weight gain prevention among black women in primary care practice: A randomized clinical trial. JAMA Internal Medicine. 2013;173:1770.