Keeping It Off – Secrets of Successful Weight Control

The hard part about losing weight is not the initial loss, but keeping the pounds off. Only a small proportion of weight losers achieve permanently satisfactory weight control. The National Weight Control Registry has studied the methods used by these successful individuals, and published their findings in the Health and Fitness Journal. Here are the 7 most important points necessary for successful maintenance of weight loss:

1. Have a high level of physical activity (more than 200 minutes a week of moderate-intensity exercise).
2. Limit TV watching to less than two hours a week.
3. Eat a low-calorie, low-fat diet (less than 1400 cal a day, with less than 30% of calories from fat).
4. Follow a consistent diet. Success is associated with eating the same foods regularly, without splurging on high calorie foods on weekends, holidays, or other special occasions.
5. Eat breakfast daily to help curb hunger and overeating later in the day.
6. Show dietary restraint, without overeating in response to internal (e.g. emotional) or external (e.g. availability of highly palatable food) cues.
7. Self-monitor. Most successful weight loss maintainers weigh themselves at least weekly and track their daily food intake (many concentrate on the grams of fat per day).

With regard to exercise, the survey showed that most respondents (98%) exercised at home, and more than half (40%) exercised with a friend; walking was the most popular form of exercise used.  Successful weight loss maintainers showed above average exercise levels, and probably found the necessary time by limiting their "screen time".

Now you know what leads to success. Nothing very new, but all the right things, prioritized. Good luck!