Losing Weight and Keeping it Off
Surveys show more than half the adults in America are trying to lose weight. Many do, but most of them are unsuccessful at keeping it off. National Institutes of Health figures show more than half the adults in the U.S. are overweight and about one in four are obese.
You've seen these statistics before and you know you're among the millions of Americans who are either overweight or obese. You know you need to lose weight and most likely, you've been at these crossroads before. "This time," you say, "I will do it once and for all." You're pretty much aware of what hasn't worked in the past and you are searching for what will. The media abounds with all sorts of solutions. What's to believe?
Perhaps our answer should come from those who have lost weight and have been successful in keeping it off. There is a group of 3,000 people who are part of a long term study called the National Weight Control Registry . Members of this group have lost an average of 60 pounds and have kept it off for an average of five years. These people who have lost large amounts of weight and have managed to keep it off have four things in common:
|
Dr. James Hill maintains the database for the National Weight Control Registry . He is co-director of the Center for Human Nutrition Health Sciences Center at the University of Colorado in Denver. He has reviewed the questionnaire of members of the registry and has provided reasons why these four health habits work.
Although people used a variety of ways to lose weight, all members of the successful weight maintenance group adhered to a high carbohydrate, low fat diet. These diets are rich in fruits and vegetables and whole grains which provide a high level of fiber. These foods tend to be lower in calories and help in increasing satiety.
Self monitoring, such as weighing themselves and recording what they eat on a regular basis, allows them to identify early weight gain and correct it before it becomes a bigger issue.
By eating breakfast on a daily basis, they are able to spread their calories out more evenly throughout the day. A high fiber breakfast promotes satiety and prevents overeating.
The most important habit according to Dr. Hill is that of daily physical activity. The average participant burns up about 2,700 calories a week in physical activity. This is the equivalent of about one hour of moderately intense activity every day. An example of an hour of moderate activity is five miles of walking. The National Institutes of Health recommend at least 30 minutes of moderate activity five times a week but most of those in the weight registry exceed this.
Besides walking, many do weight lifting, cycling and other activities. They make exercise a priority. Many split their workouts in two sessions. In fact, splitting workouts can burn more calories than one full workout since fatigue can decrease efficiency in a long workout. Many also include strength training. Increased muscle mass burns more calories and the fitter a person is, the more fat he or she can burn during an exercise session. Another thing that stands out in this group is how they incorporate exercise into all aspects of their daily lives. They take the stairs instead of the elevator, make two trips instead of one when taking in groceries, forego some labor saving devices like riding lawn mowers, and walk the dog instead of putting it on a run.
Losing weight and maintaining it involves the development of a whole new mindset and a commitment to change. The changes can be gradual and don't have to be major, but they do have to be sustainable. Take the lead from those who have shown it's possible. There may not be a "magic bullet" to enable people to lose and maintain their weight, but the road to success is a pretty simple concept: decrease caloric intake and increase caloric expenditure.
Colette Janson-Sand, Extension Specialist, Food & Nutrition UNH Cooperative Extension