How to Lose a Lot of Weight—and Keep It Off

Check out this article: This Study Shows How to Lose a Lot of Weight—and Keep It Off. It was a really interesting read. The study was based on results from the National Weight Control Registry, which is part of Brown Medical School. I’m a member of the registry. The registry is for people who have lost more than 30 pounds and have kept the weight off for at least a year. Having lost 110 pounds and kept it off for over 4 years, I definitely qualified!

To be part of the registry and study, I had to fill out a pretty involved application packet detailing my weight gain, loss, maintenance and exercise. According to the above article, the registry currently has 4,000 people in it. I found the article really interesting because it broke down how these people (me included) lost the weight and how they are keeping it off.

The four things they all had in common were these:

  • 90% of them say they exercise, on average, about 1 hour per day
  • 78% eat breakfast every day
  • 75% weigh themselves at least once a week
  • 62% watch fewer than 10 hours of TV per week

They are kind of “no-brainers” but sometimes the simplest stuff is the hardest to master. I agree with most of those things on the list.

  • I exercise 1-1.5 hours 5 days a week, depending on the season and type of fitness. I don’t exercise every day because my body needs the rest.
  • I eat breakfast every day. I try to stick to protein to keep me full longer, but even if I only have a little snack before heading to the gym (or if I’m running late), I always eat SOMETHING. I think it’s important to avoid the crappy snacks at work!
  • I do NOT weigh myself at least once a week. This is where I differ from the others. I weigh myself once a month as a check-in.
  • Fewer than 10 hours of TV per week? Um……this is iffy for me. 🙂 I probably watch 1 hour a day Monday-Friday and then on weekends I sometimes watch several hours of Netflix. But it never interferes with my workout schedule. I still get things done on weekends even if I’m vegging out!

What surprised me, was that the study didn’t include anything on logging food. This has been such a crucial part of my weight loss and maintenance, I cannot imagine being as successful had I not done that. No matter how someone tracks–calories, points, whatever, I think being aware of what we’re putting in our mouth is vital.

Are you just getting started?

I have written many posts on getting started! And the process. And tips. Here are a few posts to check out if you’re new to my site:

I Don’t Know Where to Start

I Had a Drinking Problem

Don’t Get Discouraged

Stop Dieting!

Week OneWeek One Check In

Week Two , Week Two Check In

Week Three

Week Four

Week Five

Five Truths of Weight Loss

Five Truths of Maintenance

Why I Don’t Have a Cheat Day

If you’re looking for some other blogs to read by people who lost a lot of weight and have kept it off, check out Finding Radiance, Fit to the Finish, or Beth’s Journey.

Are you regretting all the Halloween candy you ate last night? Did you wake up this morning thinking, “It’s time”? Do you want to finally reach your goal? If you need some more inspiration, check out my interview: How Lisa Eirene Lost 110 Pounds By Swimming!

QUESTION: Have you heard of the registry? Do you do any of those four common denominators?

14 Responses

  1. I am also a member of the registry. I like how each year when you fill out the survey, they send you some articles on the latest weight loss maintenance research. I also like that they are now moving it to doing the surveys online! I didn’t like the #2 pencil filling in the bubbles thing. I felt like I was taking my SATs all over again! 😀
    Lori recently posted..Boo! And October Wrap Up

    1. I figured you were a member, too. I am fairly new, so I’ve only filled out the paperwork once. But I was surprised it was so involved! It’s kind of cool that they do this and study it.

  2. I eat breakfast every day and find that I lose weight best when I exercise 4 or 5 days a week. The information you shared is interesting to me.

    Have you ever read Thin for Life or Eating Thin for Life by Anne Fletcher? They are based on information from people who have lost weight and kept it off (minimum of 20 lbs lost and kept off a minimum of 3 years). I bought them when I lost a significant amount of weight, which I regained since then, but I thought they were interesting books.

  3. I’ve heard of the registry, and I do most of those things. Except I probably don’t workout quite as much as they say. Maybe 1.5-2 hours a week right now, up to 5 hours a week at most. So not quite the same there, but the rest I’m spot on at least! I hope to be on that registry someday, 102 lbs down but more to go!
    Daphne @ Daphne Alive recently posted..Being sick and out of coffee!

  4. I think it is awesome that there is a registry!

    Hopefully I can keep my weight off. I exercise 5 times a week for 30-60 minutes, eat breakfast every day (can’t skip it!), I weigh myself every day (and don’t get hung up on the fluctuations), and I watch very little TV. I hope I can keep this lifestyle for life, because I love my life right now!! Friends, family, travel, the ability to run and lift weights, AND a hot bod? Sounds good!

  5. Whenever I am on vacation I use your motto to be healthy 90% of the time. Sometimes it works, sometimes it doesn’t but I try and use it as a benchmark so I don’t beat myself up when I am on a trip and to remember when I can, make healthy choices and get in some activity.

  6. Interesting read! Losing weight is easier than keeping the weight off. I loved that you shared valuable tips of maintaining weight by people who’ve “been there.” I do most of them except that I exercise every other day to give my body some rest and some time to repair and I exercise while watching TV. Lol! Thanks for the share Lisa. I need this most especially after the holidays!
    Nancy Bryant recently posted..Fitness Watch – All You Need to Know

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