Want to lose weight and keep it off?  When researchers studied the habits of individuals who have lost 30 or more pounds and have successfully kept the weight off, here are the tried-and-true strategies and habits they uncovered.

1. Successful weight loss maintainers changed both caloric intake and expenditure in order to create a calorie deficit.
2. Maintainers eat a low-fat (25% or less), high-carbohydrate, low-calorie diet (average 1500 calories each day).
3. They frequently self-monitor.  Forty-four percent weigh themselves once per day and 31% weigh once per week.
4. Exercise regularly.  On average, women who successfully lose weight and keep it off expend 2545 calories through physical activity per week, which is equal to about 1 hour of moderate intensity physical activity (i.e. brisk walking) per day.
5. Seventy-five percent of successful maintainers use walking as their primary form of exercise.  In addition, 20-25% also weight lift.
6. Successful maintainers usually accumulate 200 or more minutes of physical activity per week.
7. Eat regular meals, including breakfast.  Maintainers eat an average of 4.87 meals per day.
8. Maintainers eat out, too!  The average maintainer eats fast food no more than once per week and eats out at other restaurants for another 2.5 meals per week.
9. Avoid fried food.  Maintainers substitute low-fat for high-fat choices often.

   1. Reduce portion sizes and frequency of snacks.
   2. To control caloric intake, maintainers limit their consumption of calorie dense foods such as cheese, butter, high-fat snacks, fried foods, and desserts to less than once per week.

Source:

Wing R, Hill James.  Successful Weight Loss Maintainance.  Annu. Rev. Nutr. 2001; 21: 323-41.

Most ingredients fit into the chop chop salads, but conserve on your calories by lessening your dressing and adding flavorful vegies and spices!

*one part each of (diced or cubed), 5 minutes prep:

Garbonzo Beans

Romaine

Reb Onion

Garlic

Avocado

Snap Peas

Unsalted Walnuts or Sunflower Seeds

Brocolli

Red or Green Pepper

Grilled Chix, cubed

a pinch of feta or chedder optional

ONE tablespoon of a light yogurt or olive oil dressing

*SUBSTITUTE pico de gallo for dressing and unsalted tortilla chips in place of nuts for a zesty change!

*As long as you add dressing later, you can prep this one for the week and just grab and GO!

Just an update on group cyling/running for fun and for event preparation!!!

Try and get 2 days per week of general resistance training, core, stability and strength.

Week of March 1st duathlon training schedule would be Run 2-4miles ( or more if you are not just starting )on one day and rpm class or Bike a 10 mile ride ( or more ) on another day.

Then Sat march 6th we are Meeting at 7am ON WENATCHEE side for a short Treadmill warm up and then the rpm class at 7:15 and then outdoor run on loop trail.

Then the schedule is as follows.....

Run 3-5 miles once

Bike 10-13 once

Sat March 13 7am Wenatchee Treadmill 30min, Bike the loop, run 30min.

Run 4-6 miles once

Bike 13-15 once

Sat March 20 9am at Wenatchee - OUTDOOR Bootcamp, then bike Loop trail

Run 4-6 once

Bike 15/ run 3 once

Sat March 27 9am Wenatchee outdoor Bootcamp and bike Loop trail plus part of course.......can bike before on your own or after bootcamp with me.

Run 5-6

Bike 15-17/run 3

Sat April 3 9am wenatchee outdoor Bootcamp and bike the course !

Run 4-6/rpm class or bike 15-18

Rest

SAT April 10th RACE DAY!!! register by thursday April 8th!!!