Fri, Dec-12-14, 18:16
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Attitude is a Choice
Posts: 30,111
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Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170
BF:stl/too/mch
Progress: 33%
Location: NYC
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A Look At The 10 Best “Biggest Loser” Makeovers — And If They Stuck
A Look At The 10 Best “Biggest Loser” Makeovers — And If They Stuck
https://www.yahoo.com/health/its-be...5024356052.html
This is just a part of this article that I found helpful. Some have kept it off, some not.
Quote:
Here’s how they stick to their diets and maintain long-term:
They set realistic goals.
Successful maintenance means not clamoring to get to (and sustain) the lowest weight possible. People who stay on the wagon keep their goals realistic. Cooper often asks patients what they weighed in their 20s. “This is usually a reasonable, manageable goal, where people looked and felt their best,” she says.
They eat actual meals.
Gans says she’s seen the most maintenance success in men and women who eat three meals a day, and an afternoon snack of roughly 200 calories — think a KIND bar, a piece of fruit with a single-serving cheese, or popcorn and almonds. “And we focus on the dinner plate,” she says. “A quarter should be a high-fiber carb like barley, couscous or a baked potato; a quarter should be protein like eggs, skinless chicken, beans or tofu; and half should be veggies.
They don’t count calories (but they’re aware of them).
Gans says that, while her successful clients usually don’t monitor every calorie in every bite they eat throughout the day, they’re aware of how many calories are in various foods and have a sense of when they’re overdoing it. “They’ll think, ‘Oh, this shake is 300 calories, so that’s probably too much for a snack,” she explains. “Or they’ll see their lunch is 600 calories, and know they should really be around 450.” This is all about making choices — like opting for egg whites instead of whole eggs in your omelet if you must have the feta cheese.
They do not allow changes from routines to derail them.
Cooper says one of the biggest pitfalls with weight maintenance is when a person’s healthy routine experiences a setback. “This might be a social event, a vacation, an unexpected illness, or even a bad splurge day,” she says. “This needs to be a permanent lifestyle change. You need to get right back on the wagon if something knocks you off, and not fall back to old habits after getting briefly sidetracked.”
They keep exercising.
Both Gans and Cooper say the hallmark of weight maintenance is exercise. Even if it’s just walking, movement is key. Not only are you burning calories — and likely, not eating more — during your gym time, you’re setting your body up for success. “Most who maintain their weight keep up about an hour a day,” says Cooper. “They’re rebuilding lean muscle mass, too, which will burn even more calories.”
They don’t deprive themselves.
Gans says the biggest success-buster is a mindset of deprivation. “Those who keep weight off still find a way to satisfy their cravings,” Gans insists. “If you need sweets, you find a healthier way to do it — which is maybe an ounce of dark chocolate instead of the giant Snickers bar.” Overall, she says you should be looking at around 85 percent healthy eating, with the additional 15 percent allotted for indulgences.
And lastly, lose the idea that you’re “on a diet,” says Gans. “Change how you see that word. ‘Diet’ is about maintaining your healthy eating habits, not about restricting the foods you enjoy.”
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Yes, the deprivation aspect is very true!!  
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