What We Can Learn From Individuals Highly Successful at Weight Loss
January 21st, 2008 | Weight Loss
The National Weight Control Registry is the largest study ever of individuals who were highly successful at weight loss.1 To enroll in the Registry participants needed to have lost 30 lbs and have maintained the loss for a year or more. Registry participants actually did much better; on average 784 participants (629 women and 155 men) lost 66 lbs and maintained a minimum 30 lb weight loss for 5.5 years.
Some key strategies employed by these individuals include:
Consumed a low energy diet. – Women reported eating an average of 1306 calories day; men reported eating an average of 1685 calories day. Energy from fat was 24% in both women and men.2 The most popular methods to cut calories were to limit intake of certain types of classes of foods (88%), to limit portion sizes (44%), to count calories (44%) and to limit the amount of fat (31%).
Used a combination of diet and exercise – Registry participants were very active; they reported expending 2800 calories/week on physical activity. This amounts to 400 calories a day and is equivalent to one hour of brisk walking a day.
Employed self monitoring strategies – The majority of participants (75%) weighed themselves at least once a week while 38% weighed themselves everyday.
1. A descriptive study of individuals successful at long-term maintenance of substantial weight loss. Am J Clin Nutr 1997;66:239-46
2. Persons successful at long-term weight loss and maintenance continue to consume a low-energy, low-fat diet. J Am Diet Assoc 1998;98:408-13
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