We know how much hard work and dedication are required to lose weight. But what about after we reach our goals? Do we ever get a break? We constantly see celebrities and reality weight-loss contestants repeatedly gain and lose weight while others seem to be able to maintain their new healthy weight. While a 5-10 pound weight fluctuation is normal, 20-100+ pound fluctuations are not. Data from the National Weight Control Registry, a group of 5,000 subjects who successfully lost weight and kept it off, gives us clear insight into what works.
Maintain a low fat diet - subjects who added fat back into their diets after losing weight gained back significantly more weight than those who maintained a low-fat diet.
Monitor food intake - most people grossly underestimate the number of calories they consume. By re-logging calories every few months, subjects kept their daily eating patterns in check.
Weigh yourself regularly - By stepping on the scale weekly, subjects were able to monitor their progress. If they noticed their weight slowly inching up, they knew they had to take a better look at their eating patterns, cut back on calories, and increase their exercise.
Adopt a healthy eating frequency and pattern, do not skip breakfast - Successful participants ate 4-5 small meals a day and controlled their portion sizes. Subjects reported eating slowly and measuring their portions. None of them skipped breakfast.
Exercise, OFTEN - Almost all the participants who maintained their weight-loss participated in an average of 1 hour of moderate to high intensity physical activity daily.
Take ownership, it's not "in the genes" - Despite the fact that 3/4 of the participants were either overweight as children or had a family history of obesity, they were still able to maintain their weight loss.
Don't let all your hard work sizzle out once you accomplish your goals. By integrating the lessons above into your routine, you can be sure you are not simply "dieting" but making a permanent healthy lifestyle change. I assure you, the rewards for yourself and family are worth the upkeep.
