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:
- 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.