Roanna Martin

"make [food] simple and let things taste of what they are." {Curnonsky}

Maintenance of Weight Loss

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A brief article published on the website of the Academy of Nutrition and Dietetics, the world’s largest organization of food and nutrition professionals- caught my eye recently.

Entitled “Four Ways to Shed the Weight for Good”, the article puts forth a few strategies employed by people who lost 10% of their body weight and successfully kept it off, as compared to those who lost similar amounts and regained the weight.

  • Weigh yourself regularly: it’s best to weigh in at the same time of day and on the same scales to monitor progress.
  • Keep it going: continue to employ the habits that helped you to lose weight. Keep food and activity logs, and continue to practice portion control.
  • Plan ahead: Use problem-solving skills to prepare for upcoming potentially difficult situations, as well as catch yourself mid-stride.
  • Engage in positive self-talk: using positive reinforcement mentally, verbally, or even journaling can be a great place to do this.

Speaking of journaling, I’m a huge fan. I haven’t implemented this practice as much for weight loss/maintenance in my life as much as I have used it for mental and spiritual health. The blank white pages present a clean white slate to scribble, scratch, design, paste, sketch, and scrawl.

I began journaling when I was about 6 years old, and I’ve filled nearly 26 journals since then. Journaling and introspection are a big part of who I am, and as I am in the midst of taking steps towards becoming an RD, I find it important to have habits in my life that are grounding and provide balance. My journal is a place where I can process emotions and have a creative outlet, without fear of judgment or rules.

But back to the practice of journaling for weight loss and maintenance, I found a great list of journal prompts. When modified to exclude the term “diet” in it’s mainstream definition as “a restrictive food pattern” because I think that overall food habits should be the most emphasized, these are some great questions.

Here are a few of my favorites:

Having a healthy weight is important to my health because… 

When I lose a few pounds it will be fun to…

One year from now the foods that I consume will be… 

I feel wonderful in my body when I eat… 

The thoughts that help me most with weight loss are… 

Eating sweets makes me feel emotionally… 



Author: roannamartinwvudietetics12

A dietetic intern with a love of learning, an enjoyment of food, and a passion for people.

One thought on “Maintenance of Weight Loss

  1. Pingback: Resolutions and Fad Diets « Roanna Martin

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