Proven Tips From People Who Have Successfully Kept Weight Off!
The National Weight Control Registry (NWCR), established in 1994 by Rena Wing PhD, from Brown Medical School, and James Hill PhD, from University of Colorado, is the largest prospective investigation of long-term successful weight loss maintenance. This research study gathers information from people who have successfully lost weight and kept it off. Anyone who is 18 years of age or older, has lost at least 30 pounds, and has maintained a weight loss of at least 30 pounds for one year or more may register for the NWCR.
Registry members have lost an average of 66 pounds and kept it off for 5½ years! According to the NWCR, there are several common characteristics among those who have successfully maintained weight loss:
1. Attention to diet (low calorie, low fat)
2. Increase in exercise
3. Weight monitoring
So, what exactly do the NWCR members do to successfully keep weight off?
* 78% eat breakfast every day
* 75% weigh themselves at least once a week
* 62% watch less than 10 hours of TV per week
* 90% exercise, on average, about 1 hour per day
There is one caveat that I’d like to mention regarding monitoring your weight. Weighing yourself is a very personal choice. Some people experience frustration in seeing their weight (perhaps it isn’t changing as fast as they expect), which leads to “giving up,” or experience too much focus in weighing themselves (i.e. feeling obsessed), which gets in the way of healthy thinking and daily living. I believe that we can be successful in losing weight without stepping on a scale and instead use other monitors of weight – such as how clothes fit, energy level, and ease of body movement.
My personal and professional approach is to focus on healthy choices with food and activity and positive behavior change, while allowing the weight to naturally go down as a side effect rather than making weight the #1 priority.
Now, if you’re thinking, “Wait a minute, I haven’t even lost any weight yet so these tips don’t apply to me!” stop that thought. These same tips will also promote weight loss – not just maintain weight loss!
I encourage you to practice one of the above tips this week!
Learn more about Real Living Nutrition dietitian Ursula Ridens here:
http://www.ursularidens.com/.
