Tips for maintaining lost weight

On January 1, many people started weight loss diets and are already experiencing success. The challenge lies in maintaining that weight loss. The National Weight Control Registry tracks people who have lost at least 30 pounds and have maintained that loss for at least a year. Here are seven common practices of people who have maintained their weight loss:

1. Eat Breakfast- It is well established that people who eat breakfast eat fewer calories later in the day.

2. Eat a low calorie diet- People on the registry tend to eat four to five smaller meals a day rather than just three. While the people on the registry have lost weight in a variety of ways, the most common was a low fat, high carbohydrate diet.



3. Be physically active- The 2008 Physical Activity Guidelines for Americans recommends 150 minutes of moderate intensity aerobic activity each week. Some people may need 300 minutes per week. People on the registry get about an hour of moderate intensity exercise every day. For a majority of them, the exercise is walking.

4. Eat a consistent diet from day to day- People on the registry stick to the same routine of eating and don’t eat a large variety of foods. “This is logical when you look at Brian Wansink’s research that tells us that the more variety we have, the more we eat” said Tammy Roberts from University of Missouri Extension. Tammy was also quick to remind us that you do need enough variety to get needed nutrients.

5. Weigh in often- Some weigh in as often as once a day. This allows them to manage that weight gain quickly.

6. Watch a limited amount of television- “If you’re not watching TV, you’re more likely to be active” said Tammy

7. Manage weight gain episodes- People who keep weight off don’t let a pound or two of weight gain get them down. They become vigilant with their food intake and exercise to lose the small amount of weight gained. The people who gain weight usually do so because of less exercise, increased television viewing or more fat in the diet.

It takes a lot of discipline to lose weight and even more to maintain that loss. The good news is that if you can maintain your loss for more than two years, you decrease your risk of re-gaining the weight by more than 50%.

-our thanks to Tammy Roberts, University of Missouri Extension