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| Wednesday, November 05, 2008 |
| Lessons from Other Successful Losers |
Anyone who is trying to lose weight, or maintain a healthy weight, can benefit from someone who has been there and done that. People who have successfully lost weight and kept it off are an inspiration and can give valuable information to help others reach their weight loss goals.
The National Weight Control Registry is an organization that was developed to identify and investigate the characteristics of individuals who have succeeded at long-term weight loss. They are currently tracking over 5,000 people who have lost significant amounts of weight and kept it off for a long period of time. With regards to losing weight, they found that 98% of Registry participants report that they modified their food intake in some way to lose weight. 94% of participants increased their physical activity, with the most frequently reported activity being walking. Methods they found that were successful for losing weight include:- Most individuals used both diet (low calorie and fat intake) and physical activity to achieve and maintain their successful weight loss.
- 55% of participants used a formal program or professional assistance to help with weight loss, while 45% lost weight on their own.
- The majority of individuals report limiting the types of foods they would eat (avoiding fatty foods such as those that are fried, battered, or have fats added).
- Almost half of the participants indicated that they limited the quantity of food
- Approximately half of those surveyed indicated that they counted calories when losing weight (keeping track of what they ate.)
Other successful weight loss methods include: designing a weight loss plan, setting realistic goals, eating more fruits and vegetables, taking small servings of food, using a food diary, getting enough sleep and drinking adequate amounts of water.
Once people lost weight, The NWCR found some important trends in those that kept the weight off including:- The majority of members report continuing to limit the types of foods eaten, as they did when they were losing weight. They mostly follow a low calorie and low fat intake.
- Eating regular meals is reported to be a key to weight loss maintenance - and most participants indicate that they would eat breakfast daily.
- In order to keep track of their weight regularly and notice small "slips" (and weight regain), most members weigh themselves at least once a week, sometimes up to once a day.
- Most of those surveyed indicate being physically active for approximately one hour every day (or the equivalent of walking 4 miles/day).
- Success in maintaining weight loss over the long term (one to two years) was achieved by NWCR participants who were most consistent with physical activity and planning of dietary intake (low calorie and low fat diet) throughout weekdays, weekends, and holidays.
- The longer someone is able to maintain a weight loss (example: if they were able to preserve the weight loss for two to five years) the greater the chance of keeping the weight off.
- The variety of foods eaten is limited in order to control the calorie intake of foods. The most variety of foods eaten by the NWCR participants surveyed was from nutrient-dense food groups such as grains, fruits and vegetables.
Other steps to successful weight maintenance methods include: limiting television viewing, using a support system of friends and family, monitoring your weight on a regular basis and being consistent with calorie levels and activity levels.
Once you have achieved a healthy weight, remember to keep a positive attitude. Focus on living a healthy lifestyle. Continue to monitor your habits so you don’t fall back into the “old habits” that may have contributed to weight gain in the first place. We can learn a lot from people who have lost weight and maintained that loss. Don’t be afraid to ask for advice or help. We can all benefit from a strong support system while trying to achieve our health goals.
- Jennifer
Labels: Jennifer, Recent Research
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posted by The Sensei Team @ Wednesday, November 05, 2008   |
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| 4 Comments: |
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What a fantastic list!!
Many people say losing the weight is the easy part, but keeping it off is very difficult. People are so excited by the weight loss process; comments on how good they look, feeling better, sleeping better, and increased self-confidence. However, when all the hub bub is over, keeping it off is a challenge.
Thanks for the great post.
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Yes, this is a good list of ideas! I'm able to keep my weight down if I exercise consistently. However, after a few months of walking up a very steep hill once a day (takes about 40 minutes), I find that I need to start walking twice a day, or else walking a lot faster.
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I didn't realize there was such an organization but it surely makes sense. Indeed, we all could benefit from their combined wisdom. Like everything else in this journey to lose weight, the tips seem so obvious and easy and yet can be so hard!
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I find that too. A good strategy is to vary the intensity of the uphill walk or to carry extra weight or preferably both. Cross training is a good idea too. Variation is the key, because as the muscles remember an activity they need less energy to perform the same task compared to the time during which they were becoming conditioned. If that makes sense? so your body needs less calories to perform the same task, any extra gets stored for later use. Muscles are heavier than fat so this also adds to the weight gain. I never weigh myself I just look in the mirror - if I don't like what is see I adapt Minnie Driver's creed. "Eat a little less, Move a little more."
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What a fantastic list!!
Many people say losing the weight is the easy part, but keeping it off is very difficult. People are so excited by the weight loss process; comments on how good they look, feeling better, sleeping better, and increased self-confidence. However, when all the hub bub is over, keeping it off is a challenge.
Thanks for the great post.