Finding Nutrition

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Controlling weight means having to learn two sets of behavior:

weight loss and weight maintenance. According to many health

professionals, weight maintenance is more difficult... less than one-

third of the people who lose weight are able to keep it off. Long-

term success depends upon continuing the good eating and exercise

habits that you developed while losing weight. It takes time to make

new habits a permanent part of your life. Continue to modify your

behavior by:

Accepting the fact that you'll still be tempted by " fattening " foods

Realizing that you can eat tempting foods in moderation, so you

won't feel deprived

Increasing low-calorie and low-fat choices to match your daily

calorie intake to your needs

Trying new forms of exercise and making exercise fun so you'll stick

with it

Know your eating habits

Do you overindulge when eating your " favorite " foods? Do you eat

when you're depressed or worried? Do you use food as a reward?

Knowing your specific eating habits and keeping track of your daily

intake (both calorie and food choices) will help you cut down on how

much you eat.

Don't let a temporary setback get you down. Go right back to your

plan! Stay motivated and continue to focus on your goals. If you

can't do it alone get help from family and friends or professional

help if needed. Join a weight-loss organization or a health club,

invest in a personal trainer or seek the help of a registered

dietitian. Your local hospital may even offer a weight loss clinic.

Controlling Weight Made Easier

Eating can still be fun! With the variety of low-calorie and " light "

foods and beverages available today, watching your weight no longer

means eating food that tastes like cardboard! More and more good-

tasting, reduced-calorie dinner entrees, desserts, diet soft drinks

and other foods are now available for consumers. Also, the

development and use of a wide variety of low-calorie ingredients

known as fat replacers are making many new reduced-fat and light

foods and beverages possible.

Low-calorie sweeteners, as part of an overall weight-control

program, can help you reduce calories and therefore reduce weight.

Recent studies show this to be true. Also, low-calorie foods and

beverages can help make managing weight easier. They can:

Satisfy the natural desire for sweet taste without extra calories

Provide choices when juggling calories. Weight can be maintained by

saving calories, which you may or may not eat later that day. As

long as you don't eat more calories than you need, you will maintain

your weight.

Help you stay on your weight-control program by keeping your diet

interesting and enjoyable.

Low-calorie and reduced-fat foods and beverages can easily be made

part of your lifelong, sensible weight-control program. Recent

surveys indicate that many people are consuming these products as

part of an overall healthy lifestyle.

You Can Do It!

Many people find it hard to accept the facts about weight control.

Miracle diets and quick cures are not the answer... permanent

lifestyle changes are. The only way to lose weight is to consume

fewer calories than your body needs and the only way to maintain

weight is to eat as many calories as you need. Exercise more can

speed up this process or increase the number of calories you can eat

during the day because it'll cause your body to burn more calories.

You can't just change your habits for a week or two and then revert

to your old ways. You can successfully manage your weight, but it

means a lifetime commitment and permanent changes in eating

behavior. Weight takes time to gain, and it also takes time to lose.

But, once the weight is gone, it's well worth it.