These ideas can help you keep the pounds off for good.

Weight maintenance is much like weight loss. The principles are essentially the same: Eat healthy foods, control your portion sizes and exercise regularly. And to keep the pounds off permanently, you need to incorporate the new, healthy behaviors into your routine so that they become a natural part of your daily life.

Here are 20 ideas to reinforce your healthy lifestyle and to keep you committed to permanent weight loss.

Exercise 30 to 60 minutes each day. If time is limited, exercise for several brief periods throughout the day — for example, three 10-minute sessions rather than one 30-minute session.

Eat three healthy meals during the day, including a good breakfast. Skipping meals causes increased hunger and may lead to excessive snacking.

Focus on fruits and vegetables. Top off your morning cereal with sliced strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomato, lettuce, onion, peppers and cucumber.

Weigh yourself regularly. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become even larger.

Don't keep comfort foods in the house. If you tend to eat high-fat, high-calorie foods when you're upset or depressed or bored, don't keep them around. Availability of food is one of the strongest factors in determining how much a person eats.

Plan a family activity. Get the family together to go for a bike ride, play disc golf or kick the ball around in the yard.

Eat healthy foods first. Eat foods that are healthy and low in calories first so that when it comes time to enjoy your favorites — sweets or junk food, for example — you won't be so hungry.

Pay attention to portions. Serve meals already dished onto plates instead of placing serving bowls on the table. Take slightly less than what you think you'll eat. You can always have seconds, if really necessary.

Create opportunities to be active. Wash your car at home instead of going to the car wash. Bike or walk to the store. Participate in your kid's activities at the playground or park.

Sit down together for family meals. Avoid eating in front of the television. TV viewing strongly affects how much and what people eat.

See what you eat. Eating directly from a container gives you no sense of how much you're eating. Seeing food on a plate or in a bowl keeps you aware of how much you're eating.

Vary your activities. Regularly change your activity routine to avoid exercise burnout. Walk a couple of days, swim another and go for a bike ride on the weekend. Seek out new activities — karate, ballroom dancing, cross-country skiing, tennis or Pilates.

De-stress your day. Stress can cause you to eat more. Develop strategies that can help you relax when you find yourself becoming stressed. Exercise, deep breathing, muscle relaxation techniques and even a good laugh can ease stress.

Eat at home. People eat more food in restaurants than at home. Limit how often you eat at restaurants. If you do eat out, decide what and how much you're going to eat before you start and have the rest boxed to go.

Plan healthy snacks. The best snacks include fruits, vegetables, whole grains and low-fat dairy products. Fruit smoothies, sliced fresh fruit and yogurt, whole-grain crackers, and carrot and celery sticks with peanut butter are all good choices.

Start your day with a high-fiber breakfast cereal, such as bran flakes, shredded wheat or oatmeal. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

Walk for 10 minutes over your lunch hour or get up a few minutes earlier in the morning and go for a short walk.

Plan a week's worth of meals at a time. Make a detailed grocery list to eliminate last-minute trips to the grocery store and impulse buys.

Look for a distraction when you're fighting a craving. Call a friend, put on music and dance or exercise, clean the house, pull weeds in your garden, or run an errand. When your mind is occupied with something else, the cravings quickly go away.

Reward yourself. Losing weight and keeping the pounds off is a major accomplishment. Celebrate your success with nonfood rewards, such as new clothes or an outing with friends.

下面的方法可以幫你有效減重

體重保持和減重差不多。基本的方法大體一致：吃健康的食品，控制數(shù)量并且定期鍛煉。為了達(dá)到永久減重的效果，你得把新式且健康的行為納入到日常中去，使其成為日常生活的一部分。

下面的20個(gè)方法可強(qiáng)化你健康的生活方式并使你永久減重。

.每天鍛煉30-60分鐘。如果時(shí)間有限，一天中分若干個(gè)時(shí)間段來(lái)練習(xí)—例如，用三個(gè)十分鐘的時(shí)間段來(lái)代替一個(gè)30分鐘的時(shí)間段。

一天中合理吃三餐，包括高質(zhì)量的早餐。漏餐會(huì)導(dǎo)致強(qiáng)饑餓感和過(guò)量的零食。

多吃水果和蔬菜。將有草莓和香蕉片的谷物早餐列為首選。講漿果和桃子加到酸奶或松軟干酪中。在三明治中加入蔬菜，例如西紅柿，生菜，洋蔥，胡椒和黃瓜。

定期稱重。定時(shí)監(jiān)測(cè)你的體重可以讓你知道你的努力是否起作用，還能幫你察覺(jué)體重的輕微增加，在還沒(méi)有增加更多之前。

家里不要存放舒適心情的食物。如果你在情緒低落，沮喪或疲憊的時(shí)候想吃高熱量，高卡路里的食物，就不要把它們放到身邊。食品的可供應(yīng)量是決定一個(gè)人吃的多少的一個(gè)最主要因素之一。

計(jì)劃一次家庭活動(dòng)。召集全家人外出騎車游玩，跳迪斯科，打高爾夫或者在院子里踢球。

先吃健康食品。當(dāng)你在準(zhǔn)備享受甜食或垃圾食品之前先吃些健康的低卡路里的食品，你就不會(huì)有太強(qiáng)的饑餓感。

注意吃的份量。把做好的飯菜放到盤子里而不是桌子上的飯碗里。夾菜時(shí)比自己認(rèn)為能吃的份量夾少點(diǎn)。如果還想吃，你可以再夾。

創(chuàng)造鍛煉的機(jī)會(huì)。自己在家動(dòng)手清洗而不是去汽車清洗店。騎車或步行去商店。加入到你孩子在院子里或公園的活動(dòng)中。

坐到一起一塊吃家庭餐。避免看電視時(shí)吃東西。電視節(jié)目會(huì)非常影響一個(gè)人吃的內(nèi)容和數(shù)量。

看清楚你所吃的東西。直接吃帶包裝的食品會(huì)讓你忽視你吃掉的數(shù)量�？吹奖P子或碗里的食物，你就會(huì)意識(shí)到你會(huì)吃多少了。

經(jīng)常變換運(yùn)動(dòng)方式。定期改變運(yùn)動(dòng)的方式，而避免鍛煉疲勞。有時(shí)散步，有時(shí)游泳，或在周末騎車郊游。尋找新的運(yùn)動(dòng)方式—例如空手道，交際舞，越野滑雪，乒乓球和普拉提。

去除壓力。壓力可以使你吃的更多。當(dāng)你發(fā)現(xiàn)自己有壓力的時(shí)候，想想能幫助自己放松的辦法。運(yùn)動(dòng)，深呼吸，放松肌肉，甚至是開懷大笑也能減壓。

在家吃飯。人們下飯館的次數(shù)要多于家中用餐。算一算你多長(zhǎng)時(shí)間下一次飯館。如果你在外用餐，在點(diǎn)菜之前想一想你想吃什么，能吃多少并把剩下的打包帶走。

計(jì)劃吃健康的零食。最有益的小吃包括水果，蔬菜，全麥低脂的日常飲食。鮮榨果汁，切片水果拌酸奶，全麥餅干，胡蘿卜和芹菜蘸花生醬都是不錯(cuò)的選擇。

讓你的一天從一頓高纖維的谷物早餐開始。例如麩片，碾碎谷類食品。選擇包裝中含有麩皮或纖維字樣的食品�；蚪o你喜歡的谷類食品中多加幾勺未經(jīng)過(guò)加工的麥麩。

午飯之后散步10分鐘�；蛘咴绯吭缙饚追昼姵鋈ド⑸⒉�

一次計(jì)劃一周吃的食品。制定一份詳細(xì)的食物清單來(lái)代替雜貨店最后一分鐘采購(gòu)和沖動(dòng)購(gòu)物。

.當(dāng)和饑餓感做斗爭(zhēng)時(shí)，找一些轉(zhuǎn)移注意力的事做。給朋友打電話，聽(tīng)音樂(lè)，跳舞或運(yùn)動(dòng)，打掃家，給花園除草，或找件差事做。當(dāng)你的精力被其它事情占據(jù)的時(shí)候，饑餓感就會(huì)消失了。

獎(jiǎng)勵(lì)自己。減肥成功是一種成就。給自己除了食物以外其它的獎(jiǎng)勵(lì)，例如衣服或和朋友外出約會(huì)。