The National Weight Control Registry consists of more than 6,000 individuals who have maintained a weight loss of at least 30 lbs. for an average of 5 years or more. It is estimated that one fifth of overweight and obese individuals in the U.S. have successfully lost weight and maintained their weight loss – and there are seven habits of these successful weight loss maintainers that are noteworthy.
1. High levels of physical activity. More than one half of NWCR members expend more than 2,000 kcal/week (which is the rough equivalent of 200 minutes/week of moderate-intensity exercise). What are you doing for activity these days?
2. Limit television watching: about 63% of NWCR members report watching less than 10 hours per week of television. How many hours of television do you watch per week? What can you do instead?
3. Low-calorie, low-fat diet: NWCR members report consuming 1,380 kcal day, with less than 30% of calories from fat.
4. Have a consistent diet: NWCR members tend to eat the same foods regularly and do not “splurge” on high-calorie foods on weekends, holidays or other special occasions. Sounds like the NutriFit approach, right? Consistency is key, as it is with most successful endeavors in life.
5. Eat Breakfast. At least 78% of NWCR members report eating breakfast daily, which may help curb hunger and over eating later in the day.
6. High dietary restraint and low disinhibition: NWCR members report exerting high levels of control over their eating, and they rarely overate in response to internal (translate – emotional) or external (translate – availability of highly palatable food) cues. The answer: NutriFit! Just the right amount of food, and enough of the great tasting items that keep you from “falling off the wagon”.
7. Self-monitoring: more than 1/2 of NWCR members weigh themselves at least weekly and track their daily food intake.
Source: ACSM’s Health & Fitness Journal, Vol 15, No.2