You can do it your way!

Conclusions as a result of the largest survey ever undertaken on long term maintenance after weight loss efforts by individuals!Your can succeed without using advertised diet programs, special foods, supplements or drugs. 25% of the people lose 10% or more of the original weight and kept it off for at least one year. 13% of all surveyed dieters keep at least 10% of their original weigh off for 5 years or more. What most people did to successfully maintain their weigh loss for at least a year:

• Over 80% Exercised at least 3 times a week. E.g. walking or jogging
• More than 70% of the people increased physical activity in their daily routine. E.g. parking their car further away.
• About 70% reduced the amount of food consumed per meal.
• Near 70 % eat fewer fatty foods.
• Close to 70% eat less sweets and junk food.
• Over 65% eat more fruits and vegetables.
• More than 63% stop snacking between meals.
• Above 60% drink less alcoholic drinks.
• About 60% eat more frequent, smaller meals.

Ever notice how your energy seems to dip in the afternoon hours between lunch and dinner? That means your blood sugar level is getting low and you need a calorie boost. Instead of reaching for coffee, soda, or a candy bar to get a temporary spurt of energy, refuel with a handful of dried apricots and almonds. This tasty mix has fewer calories than most candy bars, and it provides almost 50 percent of your recommended daily allowance for vitamin A, plus iron, protein, and dietary fiber. As an added benefit, both foods are low in cholesterol and sodium, too!

Strategies for Dining Out

Long hours at the office and busy days on the run mean that more than ever we're saving time by dining out. If you're one of the growing number of Americans who eat almost a third of your meals away from home, making healthy meal choices in restaurants is essential to your diet success. Look for fish, chicken, pork, or lean meats that aren't fried in butter or oil. Even if it's not on the menu, ask if your entree can be grilled, broiled, or baked instead. Ordering a piece of skinless grilled chicken rather than one that's breaded and deep fried in oil is a low-fat, low-calorie choice that will help you reach your weight loss goal on time. It all adds up!

5 Tips to Maintaining Healthy Weight Loss

Take A Stroll. Just an extra 20 minutes of physical activity every day, or an additional 2,000 steps, is all we need to avoid weight gain. Measure your activity with a pedometer clipped to your belt. Everything from walking to your car to walking the dog counts.

Eat Your Fruit. Apples, for example, contain 15 percent of our recommended daily intake of vitamin C. Fruits rich in vitamin C not only contribute to our overall health, as antioxidants, they have recently been shown to decrease the risk of heart disease and even cancer. Make sure you get in all your recommended servings (or more) of fruit.

Watch Out For Trans Fat. Trans fats have been shown to raise total cholesterol and LDL, which are the "bad" cholesterol levels. Trans fats have also been shown to lower the more beneficial HDL cholesterol. And as if that’s not bad enough, trans fats may also inhibit the absorption of healthy fats that are necessary for the growth and functioning of vital organs. Read the label and watch out for trans fats.

Moderate Your Alcohol Intake. Alcohol is loaded with empty calories that tend to increase your appetite and increase dehydration. In addition, drinking can also increase your risk of high blood pressure, stroke and breast cancer.

Don’t Be Afraid To Ask For A Doggie Bag. Portion sizes in most restaurants are much larger than necessary, but so many people just feel the need to clean their plates. Don’t be embarrassed to ask your waiter for a doggie bag. That way you can pack up half your entrée to enjoy the next day.