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Keep Pounds Off Permanently

In the battle of the bulge, is it possible to win the war by keeping off the weight on a long term basis? Yes, according to researchers.

Recent studies show that people on dedicated weight loss programs lose an average of 20-22 pounds during the first six months. Unfortunately, many, but not all, begin regaining shortly thereafter. By tracking successful weight loss stories, researchers have been able to identify the behaviors that lead to long term weight loss.

The National Weight Control Registry is a study of about 5,000 adults who lost at least 30 pounds and kept it off for at least six years. They reported the following keys to avoiding weight regain:

Move on. The most common form of exercise chosen was walking. Participants who logged in four miles each day or burned equivalent calories performing other forms of exercise were more likely to keep their weight down.

Munch mindfully. From snacking to nibbling, it all adds up. Weight loss leaders kept track of everything they ate and drank throughout the day. Their average daily intake was 1800 calories.

Eat breakfast. Skipping breakfast doesn’t result in a calorie savings. Non-breakfast eaters consumed the same total number of calories per day as breakfast eaters. Eating meals at regular intervals also prevents overeating.

Weigh in. Keep the scale handy. People who kept the pounds off permanently weighed in regularly and immediately reigned themselves in if their weight fluctuated by more than five pounds.

Be consistent. Adhering to a consistent dietary routine throughout the week resulted in less weight regain. Participants who drastically altered their eating habits on weekends and holidays were more likely to see the scale creep back up.

Other behavioral studies yielded simple strategies that can make weight control a reality for us all. For example, stress management seems to be a pathway to weight management. Women are more likely to crave high calorie, high fat foods when stressed. Making time to relax and relieve the daily grind makes a weighty impact on both men and women.

Lack of sleep is an overlooked risk factor in weight gain. Sleep deprivation is associated with lower levels of leptin, an appetite suppressing hormone. Yet one more reason to get a good nights sleep.

The role of a supportive environment shouldn’t be overlooked either. Dieters who received on-line or in-person support were more likely to succeed.

Try not to become discouraged by failed attempts at weight loss. Learn from others who have been in your shoes. Taking advice from people who have achieved their weight loss goals can tip your scale in the right direction.

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