Successful weight loss strategies

Want to know the success secrets of people who have lost a lot of weight and kept it off?  Look no further than the National Weight Control Registry (NWCR).  This is the largest study of its kind examining the behavior of individuals who have been successful at weight loss on a long term basis.

There are over 5,000 people enrolled in the NWCR.  Average weight loss is over 70 pounds and they have kept if off for an average of about 6 years.  The key study findings to successful long-term weight loss are:

• Eat a moderated low fat diet (about 24%) and pay attention to total calories
• Eat breakfast every day
• Weigh yourself frequently, at least weekly if not more often.  NWCR participants weigh themselves at least weekly and often more frequently.  This is important for successful self-monitoring, if their weight varies by more than a couple pounds NWCR participants take action (reducing calories or increasing physical activity).
• Engage in self-monitoring practices such as keeping track of your food intake and physical activity.  A food diary and exercise journal would be great for this.
• Engage in over 60 minutes of physical activity a day.  NWCR participants dramatically increased their physical activity with walking being the most popular activity.  Very few, less than 10%, had long-term weight loss without engaging in daily physical activity.  While 60 minutes may seem a lot, remember that it does not mean 60 minutes knocking yourself out.  You can achieve this by incorporating more walking in your day.

Simply put, eat right, exercise and keep track of your progress and goals.

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