Weight control is considerably more difficult than losing weight in the first place. In fact, very few dieters are successful in achieving weight control maintenance over a long period of time.
How to Achieve Weight Control for the Long-Term
What is the secret to maintaining weight control and not regaining those hard-earned weight loss pounds? Obviously, constant diligence and eating healthy reasonably sized-portions is the answer.
But what types of strategies are common to those few who lose weight and are able to maintain weight control over long periods of time?
Tips from the National Weight Control Registry
The National Weight Control Registry provides information on dieters who have lost 72 lbs. and have been able to maintain weight control for 5 years or more. Research has shown that these weight loss maintainers have certain strategies in common.
These are the common weight control strategies:
• Exercise one hour per day
• Eat a low-calorie, low-fat diet
• Eat breakfast regularly
• Self-monitor weight
• Maintain a consistent eating pattern weekdays and weekends
Eat Breakfast for Weight Control
Weight control is easier if you eat a healthy breakfast every day. Granola with some Greek yogurt and berries is an excellent way to start the day. But, be aware that many packaged, store-bought granolas are fried with a generous amount of oil and are quite caloric. Here’s a recipe that will allow you to make your own at home and have control over the ingredients.
Recipe for Homemade Healthy Granola
This recipe is very similar to the one used by La Brea Bakery to make its tasty granola. But, making it yourself saves a lot of money.
Ingredients (makes about 8 cups)
3 1/2 cups old fashioned rolled oats
3 1/2 cups unsweetened flaked coconut
3/4 cup raw pumpkin seeds
3/4 cup unsalted raw sunflower seeds
3/4 cup whole raw almonds
1/2 cup wheat germ
1 tablespoon ground cinnamon
I tsp apple pie spice
1/4 cup canola oil
1/2 cup maple syrup
1/4 cup honey
1 teaspoon almond extract
1 teaspoon salt
1 cup raisins
1 cup dried cranberries
1 cup dried dates, chopped
1 cup mini-chocolate chips
Preheat oven to 325 degrees.
1. In a large mixing bowl combine all dry ingredients.
2. Stir together all wet ingredients and warm over a low heat in a small saucepan.
3. Pour warm mixture over oat mixture and toss with your hands or a spoon until mixed.
4. Spread on two 1/2 sheet pans lined with parchment paper and bake for 30 minutes, stirring once.
Be careful about browning, reduce temperature if necessary to achieve a dark golden brown.
5. Remove from oven and let granola cool to room temperature. Loosen from the pan in clumps and add the add-ins.
Tip: Store in sealed freezer bags, airtight tins, or in the freezer.
Click here for weight control healthy granola breakfast (adapted)