I’m addicted to watching The Biggest Loser (don’t worry, I’m gearing up for a loooong series of posts re: this show very soon – later this week, actually, so sit tight.) I love watching the massive transformation that takes place in a relatively short time. It is amazing, don’t you think? Off the show, people just like that are able to lose weight, and keep it off. They aren’t famous, of course, like the contestants, but they should be. Keeping weight off is HARD work. So how do they do it? I want to know, don’t you?

Fortunately, weight loss is a subject that colleges and universities spend a lot of time, and money, researching, which means the answers we seek are ripe for the picking, if you know where to look.

Cue Dr. Len Kravitz, Assoc. Professor of Exercise Science at The University of New Mexico. I’ve had the pleasure of attending a few of Dr. Kravitz’s courses at various fitness conventions, and I simply adore him. I knew he’d have the answers to this pressing question: How do you keep weight off successfully? It didn’t take long to dig up an article on the University of New Mexico website written by Dr. Kravitz. Kravitz summarized (thank you Dr. Kravitz!) the results from The National Weight Control Registry. It turns out, those who are successful at losing weight, and keeping it off, have specific traits and habits. This is what I learned…

Successful weight losers…

1. Make exercise a priority, and exercise more. According to Kravitz, women burn an average of 2,545 calories/week during planned physical activity. That is about 360 calories per day, or the equivalent of a thirty-minute run, or one-hour walk. The sad truth is, most people don’t exercise. In fact, in all of the states but five (Washington, Oregon, California, Hawaii, and Alaska), less than 18% of Americans engage in sports or exercise on an average day. (http://www.bls.gov/spotlight/2008/sports/pdf/sports_bls_spotlight.pdf)
2. Eat healthy 80% of the time (or more), making low-fat, low-calorie foods the mainstay of their diets. Also, participants in the registry noted that their eating patterns were the same on weekends as they were during the week. Weekends can ruin otherwise healthy eating patterns, so I’m not surprised to learn that successful weight losers try hard to stick to their usual, healthy eating habits. Although, 39% did say they followed stricter diets during the week. Those that ate consistently healthy all week long were 1.5 times more likely to maintain their weight loss during the following year.
3. They live a healthier lifestyle for themselves, rather than for another person, or to fit into a social norm. In most cases (85%), there is a “trigger” that sparks their weight loss journey, such as a medical condition (23%), reaching an all-time high in weight, or seeing a picture themselves. There were several contestants on this season’s Biggest Loser that said seeing a picture of themselves “shocked” them into realizing how big they had gotten, and motivated them to start losing weight. I have also noticed the shock on the contestants’ faces when the show’s doctor delivers the scary medical prognosis for each of them, if they don’t lose weight.
4. They weigh themselves frequently. Self-monitoring is key to reaching any goal, especially weight loss. Read “Successful Self-Monitoring: Log and Chart your progress” for tips on self-monitoring.

Bob's Red Mill Oatmeal

(And I added 3 of my own traits, based on health behavior change paper I wrote in college):

5. They eat breakfast every day. This is SO important. Although, I know many people who just aren’t hungry in the morning. I do wonder if, for people who this is the case, eating a regular breakfast would bump up metabolism enough that in time they would be hungry in the morning? I’ll research that bit some more. (Not sure what to eat? Check out the post: “The Best Breakfast is the one you’ll eat!”)

6. Don’t focus on the short-term effects of weight loss. Instead, they view the changes they’ve made as “lifestyle” changes that will last a lifetime. This part is really important. To keep weight off, a lifestyle change is key.
7. Watch less television. Think about it – not only is the sedentary behavior setting you up for a slower metabolism, but TV watching also promotes mindless snacking. And I suppose that for those who have to give something up in order to make time for exercise, TV is a logical activity to forego. Although, I have a dear friend that trained for a full marathon, on a treadmill mind you, by taping and watching her favorite shows while she logged mile after mile. I admire her focus. Even with my favorite shows to watch, I couldn’t stay on a treadmill that long, but I say, if it works for you, by all means, DO IT!!

IMPORTANT STUFF: According to the NWCR study, those who kept weight off for 2 years or more had significantly higher odds of keeping the weight off, reducing their change of “regain” by almost 50%!!

If you’d like to read the full article, here it is: Winning at Losing: Secrets of Long-Term Weight Loss

If you have successfully lost weight, please share your own Secrets to Success! Everyone struggling with weight loss or weight maintenance would benefit from hearing how others managed to pull it off, and keep it off.