SIMPLE STRATEGIES FOR LONG-TERM SUCCESS

By LUANNE J. HUNT

SIX MONTHS of carrot sticks, cottage cheese and rice cakes did the trick. You’ve lost all that weight and could go for a big slice of chocolate cake to celebrate. Well, maybe not. Chances are, you want to start eating normally again but are fearful that if you do, all those unwanted pounds will return. Those concerns are valid. Studies show that only one in every 20 dieters who lose weight successfully keeps it off, according to WebMD (www.webmd.com).

But there are things every dieter can do to tip the scale in their favor, according to Susan Lewis, a registered dietician at Loma Linda University’s Center for Health Promotion. One strategy: avoid common weight-loss traps, such as fad and crash diets.

“You should definitely maintain a low-fat diet, eat breakfast daily and weigh yourself regularly,” said Lewis, who has a master’s degree in public health from Loma Linda University. “Those are the ones that are the most important.”

Patti T. Milligan, a spokesman with Sprouts Farmers Market, which has a location in Claremont, has another tip: stock up on foods that support a healthy weight. Also, avoid sugary soft drinks and add one type of fiber-rich food to every meal, she suggests.

“At breakfast you can add any whole grain, such as oatmeal,” said Milligan, a registered dietitian. “For lunch, have a pear or some walnuts. Or you can even add two tablespoons of flaxseed to your salad. Dinner should always include one raw vegetable and one cooked vegetable. And you can certainly add beans to any salad.”

Milligan also advocates regular exercise. Some type of exercise for at least 20 minutes every day helps keep the pounds at bay. From a psychological standpoint, Milligan said focusing on your original goals will help you stay motivated. She also says it’s OK to indulge in a favorite food one day a week, regardless of its nutritional value.

“When people allow themselves that, it sort of takes the appeal away from eating something unhealthy,” Milligan said. “Once they know they can have that plate of fries or piece of apple pie, suddenly they’re not all that appetizing.”

While some people can lose weight and keep it off through self-motivation, others may need the support of clinics such as Dr. Healy’s Diet Center in Rancho Cucamonga and Duarte. The clinics offer supervised weight-loss programs that are customized to an individual’s needs and based upon their specific medical history.

“No matter how you lose weight, you will have to work to maintain it,” said Dr. Daniel Healy, who earned his medical degree in bariatrics and family practice at Loyola-Stritch School of Medicine in Maywood, IL.

“A good way to do a maintenance diet is to build upon the eating pattern you develop during the rapid weight phase,” he added. “You can make substitutions and add some fruits and starches but maintain the pattern of small frequent meals.”

Healy recommends eating six small meals a day, two to three hours apart. By eating at regular intervals, you can keep your metabolism elevated and energy levels stable.

Healy advises not to stress out too much over age-related weight gain unless it gets out of hand. In his practice, he has observed that most people over the age of 40 will gain some weight, especially around the abdominal area.

Loma Linda University’s Center for Health Promotion also offers weight loss and maintenance support through two programs: Optifast (www.optifast.com) is a 26-week, medically supervised program for individuals with 50 or more pounds to lose; Lean Choices is a 12-week class for those who want to improve their health and weight through exercise, food choices and the psychology of eating.