Want to lose weight and keep it off? New research identifies the keys to success for long-term weight management. Losing weight is the easy part. Keeping the lost weight from coming back is far more difficult.
Many people who have struggled for years with excess weight know that the hardest and often the most frustrating job is not getting it off but keeping it off.
Recent decades have seen countless popular diet schemes that promised to help people shed unwanted pounds, and as each of these diets failed in the long run, they spawned their successors.
A diet, after all, is something people go on to go off. Most people think of a diet as a means to an end, and few who go on a food-restricted diet to lose weight expect to have to eat that way indefinitely. And therein lies the rub, with the current unchecked epidemic of obesity as the sorry result.
We live in a land of incredible excess. Rich or poor, most of us are surrounded by calorie-rich vittles, many of them tasty but deficient in ingredients that nourish healthy bodies.
Suzanne Phelan, lead author of an encouraging new study in the journal Obesity, says that “We can’t go two minutes without being assaulted by a food cue. Even the most diligent dieters can find it hard to constantly resist temptation. And once people fall off the diet wagon, they often stay off, and their hard-lost pounds reappear a lot faster than it took to shed them.
But these facts need not discourage anyone from achieving lasting weight loss. Researchers have identified the strategies and thought processes that have enabled many thousands of people to lose a significant amount of weight and keep it off for many years, myself among them.
How to Lose Weight For Good
The new study led by Dr. Phelan, professor of kinesiology and public health at California Polytechnic State University, identified habits and strategies that can be keys to success for millions. Yes, like most sensible weight-loss plans, they involve healthful eating and regular physical activity. But they also include important self-monitoring practices and nonpunitive coping measures that can be the crucial to long-term weight management.
How the Study Was Conducted
Here’s how the weight loss study, supported by a grant from Weight Watchers, was conducted.
- Nearly 5,000 Weight Watcher’s members reported losing an average of about 50 pounds and keeping all or nearly all the weight off for more than three years.
- Their habits and thought processes were compared with a control group of more than 500 obese people who reported neither gaining nor losing more than five pounds over more than five years.
Dr. Phelan analyzed the differing results:
- Weight loss itself is a very rewarding process. People notice and offer encouragement.
- But that all goes away with maintenance.
- Maintaining weight loss can get easier over time. Over time, less intentional effort, though not no effort, is needed to be successful.
- After about two years, healthy eating habits become part of the routine. Healthy choices become more automatic the longer people continue to make them.
- On the other hand, perfection is not realistic and can be self-defeating.
- Successful maintainers know there will be lapses. But they also know they can recover from lapses and how to get back on track.
- They accept slips and don’t engage in black-and-white thinking like ‘I was bad,’ an attitude that is self-defeating.
- Rather, they know there will be ups and downs, and they have a plan for coping with lapses that’s empowering.
Other Techniques to Manage Weight
And as many of the successful weight maintainers in the study reported, time and practice have permanently modified what I find appealing, so they rarely feel deprived and have less need to exercise self-denial all the time.
You must monitor your weight with some mechanism. I weigh myself every day and keep within a range of two or three pounds. Nearly all the successful maintainers in the study weigh themselves weekly or more often, which makes it easier to self-correct before the numbers on the scale rise significantly.
Among the useful strategies identified in the new study is to keep lower calorie foods like fruits and vegetables more accessible. “We eat what we see,” Dr. Phelan noted. The corollary is equally important: keep high-calorie, less nourishing foods relatively inaccessible and out of sight if not out of the house entirely.
A good friend who struggles with his weight gets furious with his wife for bringing cookies into the house. “She knows I can’t resist them, and I’ve asked her repeatedly not to buy them.”
Dr. Foster’s suggestion: “Be very clear about what you want the person to do and not do. Say, ‘I’d really appreciate it if you didn’t bring cookies home. I want to live a long life with you and that’s not helping,’ and be sure to thank the person for following through.”
Other helpful tactics used by the successful maintainers in the study are setting daily calorie goals and keeping a food diary, recording everything eaten each day. This has helped another friend of mine sustain a loss of about 30 pounds for decades. “It keeps me honest,” she told me.
Although physical activity is not by itself very helpful with weight loss, adopting an exercise routine can give weight maintainers more leeway and help to keep lost pounds from creeping back. As Dr. Foster told me, “Calories in must balance calories out if you don’t want to gain.”
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