Skip to content
My WebMD Sign In, Sign Up

Weight Loss & Diet Plans

Font Size

Keep Your Summer Body All Winter Long

Learn the secrets of weight maintenance and avoid winter weight gain.

Keep Moving continued...

And don't be intimidated by the 60-minute recommendation. It works just as well to exercise in shorter increments throughout the day.

Healthy eating habits are important, but diet alone won't do the trick, says James Hill, PhD, co-founder of the National Weight Control Registry.

"Start with exercise you can live with," suggests Hill, director of the Center of Human Nutrition at the University of Colorado. "Most people walk, but you may prefer other kinds of fitness.

"Walking is a baseline," he adds. "To get additional benefits, notch it up to moderate or vigorous aerobic activity and add in resistance training on occasion,"

The bottom line is that the longer and more vigorously you exercise, the better. And the benefits of regular activity go beyond weight control.

"Regular physical activity reduces stress, strengthens muscles and bones, energizes, reduces the risk of chronic disease, and makes you feel good," says Hill.

Weigh In Regularly

Weight can fluctuate on a daily basis. But if you are committed to weighing yourself regularly, you will know when you're gaining.

There's some controversy over just how frequently you should weigh yourself, but experts agree it's important to weigh in at least once a week.

Research suggests that regular weighing is the second most important behavior for maintaining weight loss (after exercise), Foreyt says. He recommends doing it every day.

"When it becomes a habit, it is an excellent tool for managing daily activities and food intake," he says.

Weighing regularly can be an excellent motivator. But if you become overly emotional and discouraged by the numbers on the scale, it can do more harm than good.

"Do what works best for you, but don't let the scale control you or make you crazy," says Pat Baird, RD, a member of the National Weight Control Registry who lost over 80 pounds and has kept it off for over a decade.

"I tell my clients to weigh in at least every couple days so when you see you are gaining weight, you can nip it in the bud immediately, before it becomes a problem," she says.

Figure out how frequently you need to weigh yourself to best guide your food choices and activity level, Fletcher advises. "And have a concrete plan on how you are going to handle it when you regain 3-5 pounds."

Today on WebMD

vegetables
Video
feet on scale
Blog
 
Woman looking at reflection in mirror
Article
Hot cup of coffee
Quiz
 
woman shopping fresh produce
Video
butter curl on knife
Quiz
 
eating out healthy
Article
Smiling woman, red hair
Article
 
6-Week Challenges
Want to know more?
Chill Out and Charge Up Challenge – How to help your tribe de-stress and energize.
Spark Change Challenge - Ready for a healthy change? Get some major motivation.
I have read and agreed to WebMD's Privacy Policy.
Enter cell phone number
- -
Entering your cell phone number and pressing submit indicates you agree to receive text messages from WebMD related to this challenge. WebMD is utilizing a 3rd party vendor, CellTrust, to provide the messages. You can opt out at any time.
Standard text rates apply
thumbnail_woman_tossing_spinach
Video
lunchbox
Article
 
What Girls Need To Know About Eating Disorders
Article
teen squeezing into jeans
fitfor Teens