1. Maintaining weight loss Jan Baggarly, County Extension Coordinator Connie Crawley, MS, RD, LD Extension Nutrition and Health Specialist

2. Consume fewer calories Women – 1400 calories per day Men – 1700 calories per day Never can eat as much as you did prior to weight loss

3. Maintain physical activity 60 minutes each day Structured planned exercise And Active daily lifestyle: - take stairs - walk to do errands - do your own house & yard work - take farthest parking space and walk

4. Record food intake Keep daily food record NO UNCONSCIOUS EATING

5. Weigh often Weigh weekly or daily Don’t allow pounds to creep back on Catch 1-2 pound weight gain early Analyze why Do something about it NOW

6. Follow the plan Follow eating plan Follow exercise plan EVERY DAY Week-ends Vacations Holidays

7. Eat Breakfast It kick starts metabolism Sets pattern to eat meals throughout day avoiding calorie overload at night

8. Limit TV Less than 10 hours of screen time per week

9. Maintenance Gets Easier! Make weight control a priority Change habits for life Practice makes perfect! The more years you maintain your weight loss, the less likely you are to regain the pounds.

10. What have you learned? T or F. Once you lose weight, you can go back to your old eating habits. T or F. Thirty minutes of physical activity per day is enough. Tor F. Exercise is the most effective way to lose weight and maintain it. Tor F. Breakfast helps weight control.