Print this page

Losing weight is only half the battle—maintaining the loss is the other half.  

How do some people successfully lose significant amounts of weight and maintain the loss while others lose and then regain weight in repeating cycles?   A research team led by two doctors has studied and documented the answer to this question.

A database called the National Weight Control Registry (NWCR) includes the team's work.   The information in this database represents a longitudinal, prospective study of more than 4,000 adults aged 18 or older who successfully lost at least 30 pounds and have maintained the loss for more than one year.   Some facts about the NWCR members:   80% women, 20% men; weight loss ranges from 30 to 300 pounds, with an average of 66 pounds; average length of time to maintain weight loss is 5.5 years.   Almost one half of the registrants had one parent who was overweight, and 27% reported that both parents were overweight, indicating that many participants may had had a genetic susceptibility to obesity.   Thus losing weight was probably even more challenging for them than for the typical adult trying to adhere to a weight loss diet.

Strategy #1: Eat a low-calorie, portion controlled, nutrient-dense diet.

To lose weight, one must create an energy deficit.   The participants consume 1,300 to 1,680 calories per day, 25% of which are from healthy fat.   Watching portion sizes and eating nutrient dense foods (high ratio of vitamins and minerals per calories consumed) is key to help promote and maintain weight loss.   Empty calorie, high-fat foods are rarely eaten.  

People who have successfully lost weight and maintained the loss have been able to continue to eat in a manner consistent with the original weight loss routine.   In other words, they do not start and stop a diet like most dieters are accustomed to doing.   Rather, they continue to select low-calorie, nutrient-dense food that allows them to sustain long-term weight loss.

Strategy #2:   Eat a consistent diet from day to day and eat 4-5 times per day.

This strategy may be helpful in maintaining weight loss because people's food decisions take on a routine nature.   Consistent food choices may also encourage self-control, minimize unplanned food temptations, and foster self-discipline.   Research suggests that individuals who have a consistent daily meal pattern tend to be leaner than those with an inconsistent, random, or chaotic meal pattern.   In addition, nibblers or grazers who     consume smaller amounts of food several times per day tend to be thinner than individuals who eat large but infrequent meals.  

Strategy #3:   Eat breakfast.

Including this meal in the daily routine is a common denominator for successful weight loss and maintenance.   Eating breakfast:   1) suppresses midmorning hunger; 2) produces better blood glucose control and elevates basal metabolic rate, especially with a protein source; 3) yields fewer episodes of imbalanced, impulsive, or excessive eating later in the day.

Strategy #4: Incorporate physical activity.

Physical activity is one of the most important elements of successful weight management.   The average person in the database exercises for about 60 — 90 minutes per day at moderate intensity.   If they choose to walk, they take about 11,000 -12,000 steps per day, which is equivalent to almost 6 miles.   If this goal seems out of reach, begin with where you are, working up to 30 minutes per day and then up to 60-90 minutes if possible.   All activity is beneficial so do as much as you can.

Strategy #5:   Check body weight frequently.

The participants weigh themselves weekly or even daily.   Monitoring weight on a regular basis is a form of accountability and self-monitoring, and consistent self-monitoring is associated with improved weight loss and maintenance.   Weight will naturally fluctuate a few pounds up or down so don't be discouraged if you see the scale go up despite your best efforts.   It should equalize in a few days so stay on track.

Strategy #6:   Limit television viewing.

A high percentage of the registrants (about 62%) reported watching 10 or fewer hours of television per week, and more that one third of the registrants (about 36%) watched less than five hours of television per week.   The remainder (2%) viewed more than 21 hours of television per week.   The national average is 28 hours per week, or 4 hours per day, for the average American adult.   This is a tremendous amount of time for people to spend engaged in sedentary activity and unfortunately often leads to weight gain.

Strategy #7:   Take corrective action as soon as weight is regained.

Participants deliberately respond to small weight gains by reducing their food intake and/or increasing their exercise level.   It is reported by numerous dieters that long-term weight maintenance is even more challenging than following the initial weight loss diet, and obesity researchers have reported that preventing individuals from regaining weight is one of the most difficult dilemmas that dieters encounter.   Participants report that paying careful attention to all aspects of behavior modification is necessary for long-term weight management.

Successful weight management requires a sustained and life-long commitment to healthful food selection, regular physical activity, and diligently monitoring weight.   These behaviors necessitate self-discipline and moderate lifestyle choices.   For all these reasons, weight loss and maintenance can be difficult to achieve over a lifetime.   But as the participants in the NWCR have shown us, with the right strategies and the right attitude, you can do it, too!