Stick-It-Out Stamina

Maintaining Your Weight Loss Goals

By Catherine Cram, M.S.

Stress, long to-do lists and lack of free time cause many exercise programs to fall by the wayside. Add to that some rich, calorie-laden "comfort" foods and you could end up with 5 to 10 extra pounds – or more – before you know it.

Here are some tips that you can use to help minimize the addition of pounds!

Exercise
Exercise is always key in preventing weight gain. Even if you are unable to maintain your usual fitness routine during various times throughout the year, try to make a commitment with yourself to get in at least 30 minutes of exercise, three times a week. Set up a calendar and make an appointment with yourself to exercise. Rewards can help motivate you, as can buddying up with a friend for exercise. If you weren't exercising before, now is the perfect time to start.

Exercise also can help reduce stress and make the time you spend doing other things more enjoyable. Give yourself a gift of a membership to a fitness club, or learn a season-specific sport. Finding an outdoor activity that you can enjoy with friends and family can make each season something to eagerly anticipate.

Calories
Budget your calories. When you know you're going to have a big meal such as a night out with friends, eat less than you normally do during other meals that day and the day after. Contrary to what you may think, you're better off enjoying your favorite – and calorie-laden – treats, because denying yourself can set you up for disaster. When you overindulge, do damage control by budgeting for the extra calories. Try and cut down on the size of your meal in anticipation for a favorite dessert.

Want to see more?

• Drinking Down the Pounds: Weight Loss Methods Series
• Losing it Online: Internet Diet and Support
• Feeling the Burn: Exercising for Weight Loss
• Weight Conscious Discussion Board
• Women's Health & Fitness Magazine
• Talk about it!