I came across an interesting study the other day which was done by the National Weight Control Registry.
Over 5000 participants were surveyed and on average they lost 30kg (67lbs) and kept it off for 5.5 years…
Most of the people who participated used both diet AND exercise to lose and keep body fat off. The three core behaviours that were used to keep weight off are
- eat breakfast (preferably high protein to get the furnace burning)
- weigh yourself daily (self monitoring and mindfulness)
- exercise daily (equipment is kept close at hand and easily visible
What does this mean for you when you have reached your target weight?
Well you have to examine your own behaviour. For example, if you want to eat healthy, buy healthy. If the high carb high fat “foods” are not in the fridge or pantry, then they are less likely to be eaten.
Be mindful of what causes certain eating behaviours… Then plan to avoid those situations or if that is impossible, have an alternative strategy.
Have a plan for when you fall off the wagon (and you will). Instead of beating yourself up and bingeing, just accept you slipped up, examine the circumstances of the slipup, LEARN and move on.
An example is if you go out to a restaurant. Plan in advance what you’d like to eat and then when you get there, stick to it. You can congratulate yourself afterwards.
Conduct lots of mini experiments to discover what works for YOU… Rather than rely on one all or nothing strategy, play with different exercise techniques, shopping patterns, food availability in the home, recipes etc. until you find what suits you and your long term goals best.
Make it into a plan you can follow, being mindfully aware of what you are doing.
You have to search for behaviours, not outcomes. Most experts disguise an outcome as a behaviour, thereby frustrating millions of dieters in the process. You know what you want to achieve, now you have to learn what to DO…
Just a few key behaviours can drive huge change in your life. Keep an eye out for them, because if you can concentrate on just a few, you will achieve sucess rather than scattering efforts. If you can discover what other people are doing when they experience the same problems as you, find out what they do to get a successful outcome and model their behaviour. Test and measure.
You will make mistakes - pre plan recovery behaviours to get you back on track. You will have problems but now you will not sink into despair and give up.
Rather you will learn and move forward.
The NWCR survey discovered that the key difference between those who failed at long term weight loss and those who succeeded was simple - the ability to be CONSISTENT in positive behaviour changes OVER TIME.
Remember, it took years and years for most people to gain the body fat that is causing them grief. It can take years to get rid of it, years to rejig exercise and lifestyle behaviours so they become lifelong habits. Don’t get sucked in by those who would have you believe there is a miracle cure or instant fix.
There isn’t - plan for the long haul and you will reap the health benefits, chief among them being lower stress levels because you are not trying to achieve an impossible outcome. Now you know better…
And the NWCR study showed weight loss maintenance becomes easier over time. AND if you can keep it off for 2-5 years, you probably have a permanent fix. Now isn’t that something to look forward to?
Live long. Live free.
Rick
P.S. As always comments are welcome - good, bad or indifferent… 
