The Centers for Disease Control announced recently that obesity has reached epidemic proportions. It is no wonder that weight is an issue in this age of ubiquitously available high-fat, high-calorie, prepackaged foods. These products address our need for convenience, but they do nothing to support our goals for optimal health and weight.

Maintaining a healthy weight will require gradual, sustained changes in diet and mobility. If you want to lose weight and maintain the weight loss, you must take in fewer, and burn more calories.

On average, you will gain one pound for each 3,500 calories you ingest. That may sound like a lot of calories, but with many of today’s super-sized meals, one can easily take in that amount or more in one sitting.

Three of the most effective strategies for maintaining a healthy weight are food tracking, goal setting and exercise planning.

Food tracking
Plan meals and keep a record of everything you eat. Statistics have shown that food logs increase weight loss/maintenance success.

Goal Setting
It is not enough to say that you want to lose weight or start exercising. With pen and paper in hand, state specific, measurable goals. Hang a chart to track your weekly progress. Enlist a friend for support and encouragement.

Some people benefit from the carrot philosophy. For example, an upcoming class reunion or vacation can provide motivation to keep you on track. If this method works for you and you have no carrot, create one that fits your budget, timeline, lifestyle, schedule, etc… Hopefully, you will be firmly entrenched in your new habits by the time you reach your goal.

Exercise Planning
Write your exercise appointment with yourself on your calendar just as you would any other appointment. Start slow so that you are working for at least 50% of your target heart rate. Gradually move toward 75%. You can build stamina and muscles and shed pounds by speed walking, playing tennis or squash, swimming or roller-skating. The most important thing is to choose activities that you enjoy. Switch up on occasion to allay boredom. Ask a friend along to keep you company and support your progress.

Maintaining a healthy weight is not about deprivation. It is about following a sound nutritional and exercise program. If you want a cookie there is absolutely nothing wrong in that. Just make sure that you take in the recommended daily allowance of fruits and vegetables. When you eat right and exercise, maintaining a healthy weight just comes naturally.