Does Fear of Regaining Weight Keep You From Losing?
Fear of regaining weight and fear of failure are common.
Losing Weight and Gaining Good Habits continued...
Once the healthy eating and exercise becomes a habit, the paybacks begin to
outweigh the alternative, says Anne Fletcher, RD, a Minnesota dietitian and
author of the "Thin for Life" book series. "Even though it's
hard," she says of maintaining a regular exercise and healthful eating
routine, "the payback is better than the cost you have to pay [for not
In her book research, Fletcher has interviewed numerous people successful at
weight loss. "The driving question becomes 'How do you get yourself to do
it?'" she says of the good habits. One woman told her: "You have to
want to be thin more than you want to eat the wrong foods."
To maintain the habits, Fletcher has found that keeping a diary can help
them track the positive changes that have occurred since the weight loss,
keeping them on track. "Keep a mind, body and spirit diary," she
suggests, "so you aren't just focusing on the number on your scale."
She advises people to write down non-weight changes, such as having more energy
or reduced blood pressure or other benefits.
"When you feel discouraged, bring it out," she tells those trying to
maintain a weight loss.
People who do best at maintaining weight losses over the long term tend to
get a lot of exercise, says Victor J. Stevens, PhD, senior investigator at
Kaiser Permanente Center for Health Research, Portland, Ore. "The exercise
tends to reduce anxiety," he says, a well as help burn calories.
Those who stay successful also tend to make the fewest exceptions to not
following their eating or exercise plan, Stevens found recently in a poll of
people in his weight loss group. He asked them how many times they had
"exceptions" to following their eating plan or workout routine, such as
a family celebration. Those who don't make exceptions do best long term, he
"One of the biggest challenges is how to celebrate without a lot of
calories," he says. He tells his patients: "You can dance to celebrate.
You can play games. The trick is to plan in advance."
How do you get to the point where you don't make exceptions? "I'm not
sure how to do that, except practice," he says.
Losing Weight and Maintaining: Resolve Kicks In
Those who have maintained a substantial weight loss say a certain resolve
sets in -- an "I'm not going back" kind of stubbornness, even in the
face of people who tell them they'll fail and regain.
"I made a promise to myself," says Allan Goldberg, 54, of St. Clair
Shores, Mich., who lost 150 pounds through diet and exercise. "I like not
going to the big and tall rack," he says. "I like looking nice. I feel
neater, more confident, happier. That's what motivates me."