Let food be thy medicine and medicine be thy food. ~Hippocrates


The National Weight Loss Control Registry tracked 10,000 people who lost over 30 pounds and maintained it longer than a year. They collected data from annual questionnaires from 10 year registry members. Most held college degrees and 75% were women. Their average beginning weight was 225 lbs. and the average initial weight loss was 70 lbs. They maintained a 50 lb. net loss 10 years later.

The key factors leading to success in this group were:

Food habits:

  • They tracked what they ate and consumed 1,800 calories per day,with less than 600 of their calories from fat. Some chose their own food and other relied on programs such as  Weight Watchers.
  • They never skipped breakfast.
  • They ate out an average of three times per week and ate fast food less than once per week.
  • They didn’t use special occasions as an excuse for eating too much or the wrong foods. They kept to similarly healthful foods every day.

Non food habits:

  • They walked an average of one hour every day or replaced it with some other equal calorie burning activity.
  • They weighed themselves weekly.
  • They watched less than 10 hours of TV per week.
Nothing beats the combination of good eating and exercise habits, to keep weight off. That is the winning “recipe” to sustained and stable weight.
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Comments on: "How to Keep Your Weight Off after Losing It" (4)

  1. I like this blog a lot, because many people after losing weight have trouble keeping it off. It’s nice to see that people have found ways to keep the weight off and stay healthy. This is good inspiration for people who don’t think they can succeed and keep the weight off, but it is possible.

  2. It definitely is easier to lose it than keep it off and is the reason yo-yo dieters suffer from other health problems. Thanks for your feedback.

  3. Speaking of gaining weight back,

    I was at work the other day and someone had made a comment about being thirsty (or something similar). There comment made me ask them more. Turns out this person wasn’t drinking any fluids in an attempt to lose weight. This person then said they were getting fat and trying to lose some water weight quickly.

    I don’t know where this person got this odd idea (he/she is not a boxer/fighter/anything that requires a weight class). People come up with such crazy schemes trying to lose weight, and then think results can happen in a couple days. I see this person snacking on candy and admitting that he/she eats poor quality meals.

    How is losing water weight going to help besides causing a number of dehydration-related issues within your body?

    What do you think of the regular weighing idea? I have heard arguments that people shouldn’t bother using a scale.

    Derek

    • I believe a scale can help keep people aware of a slow and steady weight loss, or keep someone on track. Personally, when I gain 3-5 pounds, I know it’s time to get back on the healthy eating bandwagon. I don’t weigh myself more than every 2 weeks, unless my clothes are feel in tight. Then I know it’s time for a check.
      As to the water issue – yikes! There is so much misinformation out there – it is frightening. All we can do as up and coming professionals, is to educate. The rest is up to the client.

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