Keeping It Off

Keep up a healthy eating pattern. Studies show that people who keep the weight off for at least a year still eat a diet lower in calories than their pre-weight loss diet.

Be prepared for changes and triggers. Follow a healthy eating pattern even if there are changes in your routine. Plan ahead for weekends, trips, and events. Plan to have your own healthy foods on hand when pesky triggers are around.

Eat breakfast every day. It's good for weight loss. It can help you avoid getting "over hungry" and overeating later in the day.

Get daily physical activity. Most adults should try to get 2 hours and 30 minutes of physical activity each week. You don't have to do it all at once. You could take a 20 to 30 minute brisk walk 3 times a day.

Plan to get active a little bit each day if you can.

Keep notes. Keep track of food and exercise by logging them in a journal. It can help you see your progress and spot trends. You might notice that your weight creeps up when you have a lot of business travel. When you spot these things, make changes. You could pack your own food for the plane and use your hotel's gym.

Track your weight. Check your weight 2 to 3 times per week. Write it down, so that you can adjust your diet and exercise plan if needed. If you gain a few pounds, get back on track quickly.

Get support. People who have lost weight and kept it off get help from others. Sometimes having a friend or partner who's also watching their weight can help you stay on track.