Ten Top Tips Diary Group Feedback - Week 9

Ten Top Tips - Long-term weight control

It can be hard work losing weight, however all of that effort is usually worthwhile if you lose weight, and feel healthier and fitter in the meantime. So the most challenging part of controlling your weight in the longer term is actually knowing how to stop yourself from regaining the weight you have lost. Most scientific research following up people who have participated in a weight loss programme similar to Ten Top Tips show that most people usually regain approximately a third of the weight lost within a year, if they stop following the programme.

So studies looking into how people who have successfully kept off the weight they have lost, provides us with really helpful suggestions to make, to those who have reached their target weight and would like to keep their weight under control. As our volunteers are coming towards the end of the 10 weeks I thought it may be helpful to list some of the long-term changes other people have made to manage their weight. They are:

• Eating a low-calorie, low fat diet by limiting high fat and high sugary foods
• Limiting your fast food intake
• Keeping up activity levels (like walking for 60-90 minutes a day)
• Sticking to a consistent eating pattern across weekdays, weekends and holidays
• Eating breakfast regularly
• Keeping a record of your eating and activity habits
• Keeping a regular check on your weight e.g. weekly or daily weighing

Some of the points above may look familiar; this is because the Ten Top Tips programme has been devised to help people make life-long, lifestyle changes to your eating and activity habits. So our suggestion to help you manage your weight is to follow and ingrain the Ten Top Tips as part of your everyday life. These healthy habits will help you lose weight and keep it off for good!