Lose the Weight, And Learn To Keep It Off With Our New Program for Healthy Weight Loss


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Weight Loss Home | General Weight Loss | Keeping the Weight Off

The Importance of Healthy Weight Loss

Weight loss is just half the battle. The real challenge for many of us is keeping it off. You may lose weight on diets that abruptly change your eating patterns, but such quick-fix diets are difficult to sustain. The WebMD Weight Loss Clinic offers a different approach. We help you devise an eating plan that includes a variety of foods you like to eat, adapts to your lifestyle, and allows for weight loss at a realistic pace -- so you'll be able to keep it off for good. The following medical information from The Cleveland Clinic illustrates this point ...

Keeping the Weight Off

Once you have achieved a desired weight, a positive attitude is very important in your efforts to successfully manage it. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.

Controlling your weight is not an impossible task. It simply means eating less food or burning up more calories than you need. Eating smaller portions and choosing foods that are low in total fat (as fat is a major contributor to calories), are essential to maintaining your desired weight. Establishing a regular exercise routine is more important during the weight maintenance phase. Experts recommend 60-90 minutes per day to maintain lost weight.

How Can I Prevent Gaining Lost Weight?

Keep the following tips in mind.

Set realistic weight loss goals, such as a 1 to 2 pound weight loss per week. Those who lose weight slowly, by eating less and exercising more, tend to keep their lost weight off.
Eat fewer calories by cutting down on portions and/or decreasing the total amount of fat you eat to 30% or less of your total daily calories.
Do not skip meals.
Keep low calorie, low-fat snacks on hand, such as pretzels, raw vegetables with low calorie dips or fruit. Keep in mind that there is no difference between calories in low-fat foods than those found in fatty foods.
Choose foods high in fiber such as whole-grain breads, cereals, pasta, rice, fruits and vegetables.
To ensure you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate, otherwise the journal is not as helpful. The food journal will help you learn about your eating habits and help you assess the food choices you are making.
Eat a variety of foods to get all the nutrients you need.

How Much of What Foods Should I Eat to Control My Weight?

The following guide tells you approximately how much of each food group you can eat on a daily basis.

Breads and Grains	Fruits and Vegetables
6 or more servings/day with at least half being whole grain Breads, rolls, buns Bagels English muffins Rice cakes Low-fat crackers (such as matzo, bread sticks, rye crisps, saltines) Hot and cold cereals Spaghetti, macaroni, noodles, rice Plain baked potato	4-5 cups/day Fresh, frozen, dried or canned fruits Fresh, frozen or canned vegetables
Meat, Fish, Poultry	Dairy
2-3 servings per day Lean cuts of meat with fat trimmed * Chicken and turkey without skin * Fish * Eggs Dried beans * Bake, boil, broil, roast or grill	3 or more servings/day, (3 to 4 servings for pregnant or breastfeeding women) Low-fat or skim milk Low-fat yogurt Low-fat cottage cheese Low-fat cheese with no more than 3 grams of fat per ounce
Fats and Oils	Sweets and Snacks
In limited amounts Olive, canola or peanut oils Butter, margarine, jelly Nuts, seeds, salad dressing	In limited amounts Baked goods Frozen desserts Chips, sweetened drinks

Reviewed by the Department of Nutrition Therapy at The Cleveland Clinic.
Edited by Kathleen Zelman, MPH, RD, July 25, 2007.
Medically updated July 25, 2007.

Portions of this page © The Cleveland Clinic 2000-2004

The Weight Loss Program Answer...

The best weight loss program is one that offers a sensible, realistic eating plan that lets you eat the foods you enjoy and still achieve your weight loss goals.. And now you can do just that, thanks to the WebMD Weight Loss Clinic. This proven weight loss program is brought to you by America's most trusted online source for medical information. So you can be sure it's safe, effective, and nutritious. Unlike other weight loss programs, the WebMD Weight Loss Clinic plan provides you with a well-balanced, personalized meal plan that includes your favorite foods. Because you don't feel deprived, it's easier to stick to the weight loss plan. That's the secret to permanent weight loss!

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