Weight Maintenance- what works?

Have you lost a few pounds in the past and then regained it almost straight away? Its SO annoying! Why does this happen though? You would think maintaining your weight would be easier than losing weight. But no...weight maintenance is tough work! The scales not changing as much, people aren't commenting on your weight loss as much, your goals are just to... stay-the-same. Not very exciting!

Switching from a weight loss mode to a weight maintenance mode, can be a huge challenge for some people. So what does it actually take for someone to maintain a weight loss?

The national weight control registry is a ongoing study of over 10,000 people in the US who HAVE successfully lost 30lbs (over 2 stone) and kept it off for at least a year. (Thats impressive BTW!). Participants who enroll are asked to complete questionnaires every so often. The questionnaires ask participants about their lifestyle habits and weight management strategies. Its a great way for researchers to see whats actually working for people when it comes to weight maintenance. 

A few notes about the registry

  • 80% women
  • weight losses range from 30-300lbs
  • Wide variety in the way people lost weight (in a programme, on their own, with a Dietitian)

So what are they actually doing?

  • 78% eat breakfast every day.
  • 75% weigh themselves at least once a week.
  • 62% watch less than 10 hours of TV per week.
  • 90% exercise, on average, about 1 hour per day.
  • 90% of participants said they needed to change their eating habits and physical activity levels to maintain their weight. (shocker!)

So if you are struggling with keeping your weight steady after a weight loss, ask yourself...are you doing some of the above? Please dont go for the on/off mentality as in, "Im on a diet for x number of weeks and now Im off until January 1st." Weight maintenance is a skill and it takes just as much effort as losing weight. Focus on maintaining healthy lifestyle habits and the weight will look after itself. 

If you would like to read more about the National Weight Control Registry click here. 

If you need help with weight management, I can help! Email info@tracyphelannutrition.com

 

 

Posted on October 24, 2016 .