How to Keep Weight Off For Good
We all know people who’ve lost excess weight only to regain it soon after. We also know some people who’ve kept the majority of their unhealthy weight off for long periods of time. Why can some do it and others not? What’s the probability of maintaining a weight-loss over time?
A study, titled “Long-term weight loss maintenance in the United States,” published in the journal International Obesity on May 18, 2010 [abstract here] concludes: “More than one out of every six US adults who has ever been overweight or obese has accomplished LTWLM [long term weight-loss maintenance] of at least 10%. This rate is significantly higher than those reported in clinical trials and many other observational studies, suggesting that US adults may be more successful at sustaining weight loss than previously thought.”
Interesting to note — this study considers “long term” to be a year. It also considers maintenance to be having kept off at least 10% of the total weight loss, which, in my case, would mean that I’d be considered a success if I kept off 15 pounds. Which would mean, I’d currently be 265 pounds and considered “morbidly obese” with a BMI of 44.1 [even if BMI standards are questionable; see here] Yea…
Long-term weight-loss maintenance of at least 10% was highest amongst non-Hispanic white people, women, and those in the age bracket of 75-84. The funny thing is that we’re noticing that those predominantly overweight and obese in the US don’t fit into these categories, right?
A study published in the American Journal of Clinical Nutrition in July 2005 uses data culled from the National Weight Control Registry and gives six strategies for long-term success at weight-loss (they define success in the same way as above, 10% loss maintained for a year) and seem to address my skepticism when they write, “The 10% criterion was suggested because weight losses of this magnitude can produce substantial improvements in risk factors for diabetes and heart disease. Although a 10% weight loss may not return an obese to a non-obese state, the health impact of a 10% weight loss is well documented.” [See abstract here]. Ok, I’ll set aside my skepticism because they’re right — even 10% weight-loss-maintenance can translate into significant health-related benefits.
These are the six strategies uniting those who’ve succeeded:
- engaging in high levels of physical activity
- eating a diet that is low in calories and fat
- eating breakfast
- self-monitoring weight on a regular basis
- maintaining a consistent eating pattern
- catching “slips” before they turn into larger regains
These are also a pretty clear way to lose weight in the first place, eh? Do you agree with these? I have to admit that all of these have played key roles in my weight-loss and maintenance, thought not all in conjunction at all times.
In my own experience, the thing that has helped me keep most of the weight off these past 5 years is: thinking of maintaining my body as I would a relationship. Seems like marriage-success rates and weight-loss-maintenance rates are both pretty low, eh? A few of the parallels I’ve found between weight-loss maintenance and successful relationships include:
Adjusting to shifts in life. Like fitting in 30-Day-Shred between reading for classes, work, etc.
- Thinking long-term commitment. At first I thought I’d lose “the weight” and then everything would go into “cruise control” mode. I couldn’t have fathomed how much it feels that the weight-loss-maintenance journey has been far more taxing than the weight-loss goal. I guess that’s the point, no? Weight-loss is a goal with an end. Maintenance is a forever deal.
- Keeping things interesting and changing it up.
- Breaking bad cycles of habit.
- Accepting you will change and evolve. A lot.
- Rolling with the punches.
- Cutting yourself some slack, but not too much.
- Reaching out for help (group counseling, therapy, etc.) when you need it. Yep — the Cranky One over here doesn’t like to “brag” to Cyberworld (and employers and stalkers) that she’s been seeing a therapist, but, hey, if knowing that therapy has helped me in assessing and reevaluating negative patterns of thought, maybe it will encourage you to seek it, too, if you think it will help you.
Obviously there are a lot of differences between maintaining a weight-loss and keeping a happy marriage (no need to tell me, really) — we all know our bodies will never mistreat us and will always reciprocate the goodness we give to it. Also, we have so much more to lose in not treating our bodies the right way…. Ya know?
And, clearly, I am still very much learning, evolving and working towards finding a healthy way to maintain the weight I’ve lost while continuing to reach other fitness-related and mind-set-related goals. It never ever ends. Ever. 
What have been your trials and successes in losing weight and/or keeping it off? Do you agree with the 6 strategies given by the National Weight Control Registry? Do you agree with any of mine? Tips to share?
<3,
The Cranky One
Tags: long-term weight loss, national weight loss registry, obesity, weight loss, weight loss maintenance
12 People have left comments on this post
I think I do all of these tips to varying degrees of effectiveness. I’m bad about letting my slips go on too long. This time, I let it go WAY too far. I’ve got it now, though.
One of your tips I really like is “breaking bad cycles of habit.” I would go further to say, “break food/drinking habits” in general. For example, I don’t like to let myself get “addicted” to anything, even if it has no calories. I adore diet lemon green tea. Technically, it has no calories so should be okay to drink (all chemicals aside). However, I don’t want to let myself replace bad eating habits with other habits even if it’s low cal ones. I consciously don’t let myself do that and I think that helps maintain my loss too.
xo
Excellent post!! I agree with the tips the National Weight Control Registry provides in terms of them being scientifically “correct” and with yours because they address the more emotional aspects of weight loss. I think most people agree that we all know how (meaning the mechanics) to lose weight and keep it off, but if that’s all that were required, it would be easy and obesity would not be a problem, right?
To both sets of tips I would add:
-understand that your seemingly insatiable hunger may be the result of an imbalance in your body, so seek out medical and naturopathic care
-understand that while the lifestyle change is key to long-term success, you must also cultivate and maintain a “mindstyle” change
-you can’t hate your body to thinness and maintain it; you may be able to lose some weight but if you don’t fully love and accept yourself as you are right this minute, you will be in a constant battle with your body and there will be collateral damage.
Wow, Jasmine and Karen — these are wonderful and thoughtful additions!
I signed up for that registry when I learned that I qualified. They accepted me into it, but I haven’t gotten asked to be in a surveys or anything yet. Sometimes, as I struggle in the lose/gain 10-lbs cycle I’ve been in for awhile, that I used to be actually overweight. What’s now mostly an aesthetic concern used to be a real health problem. For me, my lifestyle now is just so different than it used to be. Exercise and eating well is just a part of my reality now, and even if I’m “better” at it at times then others, I know the fact that I’ve kept the majority of it off for 8 years tells me I’m probably not going to gain it all back.
As a veteran of permanent weight loss and now a professional expert, I particularly like your first and last tips.
The study you mentioned is the type of study I often come across in my research. I immediately dump any of these “partial picture” reports because permanent weight loss is measured by the medical community at 5 years. There’s no point in talking about or measuring anything else!
In fact, imagine if ALL we heard about was permanent weight loss! That’s my dream. Right now, there would be a welcome stillness on the internet and in the media because they rarely, if ever, talk about anything except TEMPORARY weight loss.
So, measuring weight loss at 1 year and at 10% only makes it seem like we are being more successful. What (I trust) we want is real success.
If someone needs to lose 100 lbs, loses 90 and regains 80, they have a 10% weight loss at 1 year. How, in any stretch of the imagination is that successful weight loss? Look at the stress and strain they have put on their body and their psyche by following the temporary weight loss pattern?
My own story includes losing over 70 lbs. and sustaining that loss for 10+ years. One big difference for me was learning about and setting permanent weight loss as my only goal. This is your commitment strategy. Why should it be any different than a marriage commitment? Commitment is commitment, not “I’ll try it” or “I hope this diet works.”
As to the last strategy, reaching out for help, I couldn’t be more enthusiastic about this one. Many of us tend to think we should be able to solve weight issues “on our own” but I rarely see this happen.
It’s only smart, effective and practical to get help. If you’ve gone through therapy, or don’t feel it’s right for you, try a coach instead. Where therapy tends to look backwards and seeks to heal something that is broken, coaching looks forward and seeks to learn and grow. (Therapy is a necessity if there is rape, incest or sexual abuse that has not been adequately addressed.) Coaching is a partnership and focuses on accountability. It is fantastic for anything that is goal oriented and is perfect for a deeply-layered situation like a weight issue.
Temporary weight loss says: keep trying short term diets and fixes you learn outside yourself.
Permanent weight loss says: change your weight by changing what’s inside you. Address the real, complicated, sometimes messy YOU – including your dreams and the way you view yourself – and you won’t need the excess weight anymore.
Pat Barone, CPCC, PCC
“America’s Weight Loss Catalyst”
http://www.stoprentingweightloss.com
At first I read that as “Rolling with the pancakes”. Hmm. Methinks I need to incorporate some of these strategies into my life…
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