Weight Management Strategies - July  2024 Support Group

Weight Maintenance Tips

We talked about the differences between losing and maintaining weight.

I emphasized that maintenance is a lifelong journey and discussed common challenges people face during this phase.

These are the strategies that we explored:

Practice Mindful Eating

Why It Matters: Being present during meals helps you recognize fullness and prevent overeating.

Tip: Eat slowly, chew thoroughly, and savor each bite. Avoid distractions like TV or mobile phones while eating.

Regular Physical Activity

Why It Matters: Being active helps maintain weight loss, improves mood, and boosts overall health.

Tip: Aim to be active in your daily living.

Monitor Your Weight

Why It Matters: Regular monitoring can help you catch small weight gains before they become significant.

Tip: Weigh yourself weekly or monthly to avoid stress and focus on long-term trends.

Manage Stress and Emotions

Why It Matters: Emotional eating can lead to weight regain.

Tip: Practice stress-relief techniques like deep breathing, journaling, or talking to a friend. Acknowledge the feeling and choose a distractor or a soother to cope with the uncomfortable emotion.

Positive Self-Talk

Why It Matters: The way you talk to yourself can impact your motivation and self-esteem.

Tip: Replace negative thoughts like "I can't do this" with positive affirmations such as "I am capable of maintaining my weight." Remind yourself of your accomplishments and focus on progress, not perfection.

Avoid Grazing

Why It Matters: Unplanned snacking can lead to excess calorie intake and weight regain.

Tip: Stick to scheduled meals and snacks. Remember a meal has a beginning and an end and should take approximately 20 minutes.

Focus on Long-Term Lifestyle Changes

Why It Matters: Sustainable habits lead to lasting weight maintenance.

Tip: Avoid fad diets or extreme restrictions. Instead, embrace a balanced diet and regular exercise as part of your everyday life.

Celebrate Non-Scale Victories

Why It Matters: Success isn't just about the number on the scale.

Tip: Recognize and celebrate improvements in your energy, fitness, and overall well-being.

Attend Follow-Up Appointments

Why It Matters: Regular check-ins with your team help monitor your progress and address any concerns.

Tip: Keep all follow-up appointments, and don't hesitate to reach out to your team if you are struggling. It's important to acknowledge that weight maintenance is a lifelong commitment. Stay consistent, be patient with yourself, and reach out for support.

September Support Group

Our September Support group topic is 'Patient-Driven". This means that your needs, goals, and experiences guide the focus and direction of the evening. This approach emphasizes empowering you to take an active role in your health journey.

It fosters a supportive environment where patients collaborate, provide mutual support, and learn from each other, ensuring that the group's activities and discussions are relevant and meaningful.

I look forward to seeing you at the September Support Group.

Stay healthy, stay active, and stay connected!