5 habits of people who successfully lose weight (and keep it off)
Explore the healthy habits of people who have successfully lost significant amounts of weight
When it comes to weight loss, shedding the kilos is only half the battle. For some people, keeping the weight off can be even trickier than losing it in the first place. Accredited Practising Dietitian for Lite n’ Easy Ashleigh Jones shares the secrets of people who have successfully maintained their weight loss over the long term.
The National Weight Control Registry (NWCR) is a US-based study that follows the outcomes of thousands of people who have successfully lost significant amounts of weight. It tracks who has maintained their weight loss, how they lost it in the first place, and what factors may have contributed to their success. When we take a look at the people who have successfully mainlined their weight loss in the NWCR, they have some key habits in common.
98% modified their food intake in some way to lose weight
That’s right, you need to make a change to see a change! It might sound obvious, but if you keep eating the way that you did when you gained weight, you’re not going to be able to lose weight.
55% lost weight with the help of some type of program
As with anything in life, it’s easier to make a change when the hard work is done for you. You can take the guesswork out of healthy eating by following a set meal plan. A structured weight loss program could be just the thing you need to help you make a change!
75% weigh themselves once a week
While some people can rely on the fit of their clothes to tell them if their weight has changed, the scales give a more objective measure of the trend over time. If you are in the maintenance phase of weight loss, a little blip one week is nothing to worry about, but if you notice the number increasing week-on-week, then it might be time to make a change. Regular weighing means you can spot the problem before it starts, and get back into those healthy habits ASAP.
62% watch less than 10 hours of TV per week
You won’t magically gain weight just by watching TV. However, TV time often goes hand in hand with mindless snacking, late nights and a more sedentary lifestyle. People who watch less TV are more likely to eat mindfully, exercise regularly and get to bed on time, so it’s worth taking a moment to consider whether your nightly Netflix ritual is hampering your weight loss efforts.
90% exercise, on average, about 1 hour per day
When it comes to weight loss, nutrition is so much more important than exercise. However, exercise is an essential tool for not only burning calories but also dealing with stress, which can help you to keep the mindless snacking at bay. A walk first thing in the morning can help you set the tone for the rest of the day, and keep you focused on your weight loss goals.