Revealing the Secrets of Lasting Weight Loss

Researchers at the US National Weight Control Registry (NWCR; Providence, RI, USA) examined reports submitted by more than 6,000 people who have joined the NWCR; all of the study participants are 18 years or older and have maintained weight loss of at least 12 kilograms for more than one year. Most (89%) of NWCR members reported a combination of diet and exercise to achieve their successful weight loss. Most participants (98%) exercise at home, and several participants (40%), also exercise with a friend, with walking being the most popular form of exercise. The study was published in the March/April 2011 issue of the American College of Sports Medicine's (ACSM) Health & Fitness Journal.

"By studying people who have succeeded in losing weight and keeping it off, we have identified many commonalities behind successful weight loss,” said study coauthor James Hill, PhD, cofounder of the NWCR. "One of the most important predictors of continued weight maintenance is sustained high levels of physical activity. Successful weight loss maintenance depends on sustaining the healthy lifestyle behaviors for which NWCR members are most known.”

The researchers identified seven tips to successful and long-term weight loss: (1) Be active; 54% of NWCR members expend more than 2,000 calories each week, equaling about 200 minutes per week of moderate-intensity exercise. (2) Turn off the television; 63% of NWCR members watch television for fewer than ten hours per week. (3) Enjoy a low-calorie, low-fat diet; the average NWCR member consumes 1,380 calories per day, and less than 30% of these calories come from fat. (4) Keep the diet consistent; eat the same foods on a regular basis, resisting the urge to "splurge" on holidays or weekends. (5) Eat breakfast; 78% of NWCR members eat breakfast each day. This helps curb hunger and overeating later in the day. (6) Show restraint; NWCR members exert control over their eating habits, rarely overeating. (7) Keep track of progress; weighing in at least once a day and keeping track of food intake is essential.

Related Links:

National Weight Control Registry