Keep your Weight Off – Here’s How

Thursday, August 13, 2009 22:42
Posted in category Dieting Tips, Fitness Tips, Nutrition, Weight loss
Comments Off on Keep your Weight Off – Here’s How

J0390539 The other day I wrote about weight loss programs and if they work or not.  It was interesting to note that 45% of the participants in the National Weight Registry lost weight on
their own and the remaining 55% lost weight on a program.

But this may shed more light on what you need to do to lose the weight and keep it off. “The National Weight Control Registry (NWCR) founded in 1994 is the largest prospective investigation of long-term successful weight loss participants.  The NWCR was developed to identify and investigate the characteristics of individuals who have succeeded at long-term weight loss.”

So here’s how these greatest losers did it:

• 98% of the participants changed how much they ate. 94% increased their physical activity. Only 10% used diet alone, and 1% used exercise alone. Walking was the most reported form of exercise. Most diet programs emphasize diet alone minimizing the importance of activity.
• 78% eat breakfast every day. Most of the participants ate breakfast every day without exception. Studies support the importance of breakfast in weight loss and maintenance.

• 75% weigh in at least once a week. Some did it daily, some once a week.  I cannot tell you how many repeat dieters tell me how the weight “just crept up.” By doing this one thing and staying on top of even small weight gains helps stop the gradual weight gain.  I have always reinforced this with new maintenance clients. And it’s certainly my strategy of success since I lost my weight decades ago, even before the studies were out on its effectiveness.

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