Secrets to Lasting Weight Loss
In addition to learning to conquer stress, recent studies reported by the American College of Sports Medicine in the March/April issue of ACSM’s Health & Fitness Journal®, the National Weight Control Registry (NWCR) have shown seven key methods that thousands of individuals have used to successfully maintain weight loss.
“By studying people who have succeeded in losing weight and keeping it off, we have identified many commonalities behind successful weight loss,” said James O. Hill, Ph.D., co-founder of the NWCR.
More than 6,000 people have joined the NWCR. Nearly all (89 percent) have combined diet and exercise to achieve their successful weight loss. Most participants, 98 percent, exercise at home, and several participants, 40 percent, exercise with a friend. Walking is the most popular form of exercise among NWCR participants.
Individuals looking to maintain weight loss should follow these seven tips, suggested by the NWCR:
1. Be active. More than half (54 percent) of NWCR members expend more than 2,000 calories each week. This equals about 200 minutes per week of moderate-intensity exercise.
2. Turn off the television. About 63 percent 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 percent of these calories come from fat.
4. Keep your diet consistent. Resisting the urge to “splurge” on holidays or weekends, NWCR members eat the same foods on a regular basis.
5. Eat breakfast. Most NWCR members (78 percent) eat breakfast each day. This helps curb hunger and overeating later in the day.
6. Show some restraint. NWCR members exert great control over their eating habits, and they rarely overeat.
7. Keep track of your progress. Weighing in at least once a day and keeping track of food intake is essential for most NWCR members.