Weight maintenance is defined in general as losing at least 10 per cent of initial weight and maintaining this for more than one year. This is the area where most people fail. So many people can recount their weight loss success, but in less than are year they find themselves in the same place.

Don't change your strategies for success once you achieve your goal; this is when you will need them. Here are some successful weight maintenance tips from published research and anecdotal information.

✓ Breakfast - individuals who successfully maintain weight loss always eat breakfast.

✓ Portion control - continue to monitor portion sizes no matter the occasion.

✓ All food groups - eat from all food groups.

✓ Eat a low-fat, low-calorie diet every day.

✓ Set meal times - maintain set meal times to prevent binging.

✓ Keep a diary to monitor what goes into your mouth.

✓ Monitor weight by weighing regularly.

✓ Physical activity is important; progressively increase exercise to five hours per week or more (American College of Sports Medicine position paper).

✓ Include strength training in your exercise routine.

✓ Include significant amounts of physical activity in your recreation time.

✓ Maintain some sort of support with one or more professionals or a support team.

✓ Have low levels of depression and disinhibition (do not use food as solace).

✓ Medical triggers for weight loss - those successful at weight maintenance are motivated by the health benefits of a healthy weight (either to prevent disease or manage an existing disease state).

For those readers who have achieved success by following some of the strategies employed by Health's weight-loss challenger, Tanny, you must continue to follow through daily.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.