losing weight and keeping it off

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?