Weight loss that lasts: how can you keep "rebound pounds" at bay after you stop counting calories? Here are six sure-fire strategies for long-term success

Shape, March, 2003 by Jenna Schnuer

Nonas says that those on a weight-loss plan should eat no more than six servings of (preferably high-fiber) grains per day. On maintenance? Eleven is the magic number. (A serving of carbs is one piece of bread, and a serving of grains is 1/2 cup of whole-wheat pasta.) To make the rules official, write them down.

6. Step up to plan B.

Sudden cold snap hit and your walking partner bailed on you? Join a gym, take a new exercise class or purchase some inexpensive at-home workout tapes or gear. Weight loss slowed and you're frustrated? To avoid boredom, shake things up. Register for a healthy-cooking class or go vegetarian one day a week.

RELATED ARTICLE: weight-loss maintenance recipes and tips

Have you overdosed on egg-white omelets? Can't handle yet another lunch of grilled chicken over greens -- hold the dressing? Instead of letting boredom get the best of your weight-loss efforts, put your meals to work for you. Designed by Robin Vitetta-Miller, M.S., the following recipes offer the nutrients your body needs. Since they're packed with just the right amount of fiber and protein, they also will help you feel fuller longer You'll finally be able to say so long to the urge to munch between meals. Also. these dishes will help you break away from the "diet food" mentality and introduce you to a variety of ingredients that aren't traditional weight-loss edibles, such as almonds, feta cheese and a big ol' juicy burger (with a twist, of course). By trying new foods and new recipes, you'll never feel cheated again.

recipes

Colossal Blueberry-Apricot Muffins With Almond Streusel Topping

The best place to start? Breakfast! If you starve yourself until the lunch bell rings, you'll probably overindulge during the midday meal.

Makes 12 muffins

Prep time: 10 min./Cook time: 20-25 min.

Nutrient note: These megamuffins are like bakery versions minus the calories and fat. Whole-wheat flour is high in fiber and B vitamins; oats are rich in heart-healthy soluble fiber; milk and yogurt pack in calcium; apricot nectar is rich in vitamin C and potassium; blueberries contain powerful antioxidants called anthocyanins; almonds contain heart-friendly monounsaturated fat.

Nonstick cooking spray


    2 cups all-purpose flour, divided
  3/4 cup whole-wheat flour
    1 cup quick-cooking oats
    1 cup granulated sugar
    1 tablespoon baking powder
    1 teaspoon baking soda
  1/4 teaspoon salt
  3/4 cup nonfat milk
  3/4 cup apricot nectar
  1/2 cup lowfat vanilla yogurt
    1 egg
    3 tablespoons light margarine, melted and divided
    2 teaspoons vanilla extract
1 1/2 cups blueberries, fresh or frozen (keep
      frozen until ready to use)
  1/4 cup chopped almonds
    1 tablespoon light brown sugar

Preheat oven to 400[degrees]F. Coat a 12-cup muffin pan with cooking spray.

In a large bowl, combine 1 3/4 cups of the all-purpose flour with the next 6 ingredients. Mix thoroughly with a fork, make a well in the center and set aside.

In a large bowl, whisk together milk, apricot nectar, yogurt, egg, 2 tablespoons of the margarine, and vanilla. Fold mixture into dry ingredients until just blended. Fold in blueberries. Spoon batter into prepared muffin pan, filling each cup (batter will be heaping in the cup).