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.

下麵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chi健jian康kang的de食shi品pin
，控kong製zhi數shu量liang並bing且qie定ding期qi鍛duan煉lian。為wei了le達da到dao永yong久jiu減jian重zhong的de效xiao果guo
，你ni得de把ba新xin式shi且qie健jian康kang的de行xing為wei納na入ru到dao日ri常chang中zhong去qu，使shi其qi成cheng為wei日ri常chang生sheng活huo的de一yi部bu分fen。

下麵的20個方法可強化你健康的生活方式並使你永久減重。

.每天鍛煉30-60分鍾。如果時間有限，一天中分若幹個時間段來練習—例如，用三個十分鍾的時間段來代替一個30分鍾的時間段。

一天中合理吃三餐
，包括高質量的早餐。漏餐會導致強饑餓感和過量的零食。

多(duo)吃(chi)水(shui)果(guo)和(he)蔬(shu)菜(cai)。將(jiang)有(you)草(cao)莓(mei)和(he)香(xiang)蕉(jiao)片(pian)的(de)穀(gu)物(wu)早(zao)餐(can)列(lie)為(wei)首(shou)選(xuan)。講(jiang)漿(jiang)果(guo)和(he)桃(tao)子(zi)加(jia)到(dao)酸(suan)奶(nai)或(huo)鬆(song)軟(ruan)幹(gan)酪(lao)中(zhong)。在(zai)三(san)明(ming)治(zhi)中(zhong)加(jia)入(ru)蔬(shu)菜(cai)，例(li)如(ru)西(xi)紅(hong)柿(shi)，生(sheng)菜(cai)，洋(yang)蔥(cong)，胡(hu)椒(jiao)和(he)黃(huang)瓜(gua)。

定期稱重。定時監測你的體重可以讓你知道你的努力是否起作用
，還能幫你察覺體重的輕微增加，在還沒有增加更多之前。

jialibuyaocunfangshushixinqingdeshiwu。ruguonizaiqingxudiluo，jusanghuopibeideshihouxiangchigaoreliang，gaokalulideshiwu，jiubuyaobatamenfangdaoshenbian。shipindekegongyingliangshijuedingyigerenchideduoshaodeyigezuizhuyaoyinsuzhiyi。

計劃一次家庭活動。召集全家人外出騎車遊玩
，跳迪斯科，打高爾夫或者在院子裏踢球。

先吃健康食品。當你在準備享受甜食或垃圾食品之前先吃些健康的低卡路裏的食品，你就不會有太強的饑餓感。

注意吃的份量。把做好的飯菜放到盤子裏而不是桌子上的飯碗裏。夾菜時比自己認為能吃的份量夾少點。如果還想吃
，你可以再夾。

創造鍛煉的機會。自己在家動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裏或公園的活動中。

坐到一起一塊吃家庭餐。避免看電視時吃東西。電視節目會非常影響一個人吃的內容和數量。

看清楚你所吃的東西。直接吃帶包裝的食品會讓你忽視你吃掉的數量。看到盤子或碗裏的食物
，你就會意識到你會吃多少了。

經常變換運動方式。定期改變運動的方式，而避免鍛煉疲勞。有時散步
，有時遊泳
，或在周末騎車郊遊。尋找新的運動方式—例如空手道
，交際舞
，越野滑雪
，乒乓球和普拉提。

去(qu)除(chu)壓(ya)力(li)。壓(ya)力(li)可(ke)以(yi)使(shi)你(ni)吃(chi)的(de)更(geng)多(duo)。當(dang)你(ni)發(fa)現(xian)自(zi)己(ji)有(you)壓(ya)力(li)的(de)時(shi)候(hou)
，想(xiang)想(xiang)能(neng)幫(bang)助(zhu)自(zi)己(ji)放(fang)鬆(song)的(de)辦(ban)法(fa)。運(yun)動(dong)，深(shen)呼(hu)吸(xi)，放(fang)鬆(song)肌(ji)肉(rou)
，甚(shen)至(zhi)是(shi)開(kai)懷(huai)大(da)笑(xiao)也(ye)能(neng)減(jian)壓(ya)。

zaijiachifan。renmenxiafanguandecishuyaoduoyujiazhongyongcan。suanyisuanniduochangshijianxiayicifanguan。ruguonizaiwaiyongcan
，zaidiancaizhiqianxiangyixiangnixiangchishenme，nengchiduoshaobingbashengxiadedabaodaizou。

計(ji)劃(hua)吃(chi)健(jian)康(kang)的(de)零(ling)食(shi)。最(zui)有(you)益(yi)的(de)小(xiao)吃(chi)包(bao)括(kuo)水(shui)果(guo)
，蔬(shu)菜(cai)，全(quan)麥(mai)低(di)脂(zhi)的(de)日(ri)常(chang)飲(yin)食(shi)。鮮(xian)榨(zha)果(guo)汁(zhi)
，切(qie)片(pian)水(shui)果(guo)拌(ban)酸(suan)奶(nai)，全(quan)麥(mai)餅(bing)幹(gan)，胡(hu)蘿(luo)卜(bu)和(he)芹(qin)菜(cai)蘸(zhan)花(hua)生(sheng)醬(jiang)都(dou)是(shi)不(bu)錯(cuo)的(de)選(xuan)擇(ze)。

讓(rang)你(ni)的(de)一(yi)天(tian)從(cong)一(yi)頓(dun)高(gao)纖(xian)維(wei)的(de)穀(gu)物(wu)早(zao)餐(can)開(kai)始(shi)。例(li)如(ru)麩(fu)片(pian)，碾(nian)碎(sui)穀(gu)類(lei)食(shi)品(pin)。選(xuan)擇(ze)包(bao)裝(zhuang)中(zhong)含(han)有(you)麩(fu)皮(pi)或(huo)纖(xian)維(wei)字(zi)樣(yang)的(de)食(shi)品(pin)。或(huo)給(gei)你(ni)喜(xi)歡(huan)的(de)穀(gu)類(lei)食(shi)品(pin)中(zhong)多(duo)加(jia)幾(ji)勺(shao)未(wei)經(jing)過(guo)加(jia)工(gong)的(de)麥(mai)麩(fu)。

午飯之後散步10分鍾。或者早晨早起幾分鍾出去散散步

一次計劃一周吃的食品。製定一份詳細的食物清單來代替雜貨店最後一分鍾采購和衝動購物。

.當dang和he饑ji餓e感gan做zuo鬥dou爭zheng時shi
，找zhao一yi些xie轉zhuan移yi注zhu意yi力li的de事shi做zuo。給gei朋peng友you打da電dian話hua，聽ting音yin樂le，跳tiao舞wu或huo運yun動dong，打da掃sao家jia

，給gei花hua園yuan除chu草cao，或huo找zhao件jian差cha事shi做zuo。當dang你ni的de精jing力li被bei其qi它ta事shi情qing占zhan據ju的de時shi候hou
，饑ji餓e感gan就jiu會hui消xiao失shi了le。

獎勵自己。減肥成功是一種成就。給自己除了食物以外其它的獎勵，例如衣服或和朋友外出約會。