Gabe Mirkin, M.D.
Every time I lose weight, I gain it back again. How can I keep it off?
Mark Twain told us that giving up smoking is easy; he did
it every day. The same applies to losing weight. At some time in
their lives, most North Americans have lost more than ten percent
of their weight and many have kept it off for at least one year.
However, almost all regain that weight. It is extremely uncommon
for a person to lose more than 20 pounds and keep it off for the
rest of his or her life.
If you want to lose weight and keep it off, you have to
make major, permanent lifestyle changes. Start an exercise
program that involves others; you are more likely to do it for the
rest of your life if your exercise is a social event. Join a running
group or bicycle club, or participate in an exercise class such as
aerobic dancing. In addition to a regular exercise program, you
need to change your kitchen forever. Avoid stocking foods that
raise insulin to high levels, which means avoiding all refined
carbohydrates: foods made with flour, white rice or milled corn,
and all added sugars. Limit concentrated sources of calories such
as meat, dairy products (except skim) and added fats such as oils
or butter. Most of your food should be whole grains, beans and
other seeds; vegetables and fruits. This is a lifelong way of
eating, not a short-term diet.
Checked 12/30/07