What Really Works to Keep the Weight Off
By: Jen Mueller,
DailySpark Blogger
7/14/2011 10:00 AM
: 43 comments
: 15,010 Views
If you've ever lost weight and then worked on maintaining that loss, you know that it's not as simple as one might think. Figuring out the balance between how much to eat and how much to exercise can be tricky. But there's often more to it than that. A new study of maintainers has found that the strategies they used to lose the weight are not quite the same as the ones they use to maintain it long-term.
The study, published in the American Journal of Preventive Medicine, "analyzed survey responses from 926 people who were overweight (whose BMI was over 25) and had tried with varying degrees of success to lose weight and keep it off. The responses detailed whether they used 36 specific weight-control practices either in losing weight or keeping it off. They defined successful weight loss as losing 10 percent of body weight, and weight maintenance as keeping that 10 percent off for one year.
Maintaining weight loss is typically more challenging than taking the weight of initially. On average, most people regain the weight within 3 to 5 years, and eventually the weight loss cycle begins again. According to the study, it's not the balance of calories in versus calories out that is the biggest hurdle for maintainers. Researchers found two techniques that were particularly effective for keeping the weight off:
1. Remind yourself why you need to control your weight (whether it's simply for better health, to keep up with your young children, to accomplish a fitness-related goal, etc.)
2. Reward yourself for sticking to your diet and exercise plan. Just because you are no longer reaching weight loss milestones does not mean that you don't deserve recognition for the accomplishment of continuing to work hard and maintain your weight.
Other experts are skeptical of the results, saying that basically the same things are required to lose the weight as they are to maintain the loss- sticking to a regular diet and exercise plan. The motivation to continue with the plan will determine whether or not there is continued success.
Are you getting close to your weight loss goal and need tips for how to keep it off? Check out Your Nutrition Plan for Maintenance, Your Fitness Plan for Maintenance, and the series Maintaining a Healthy Weight.
What do you think? Does it take different things to maintain your weight than it does to lose the weight? Or are they basically the same?
The study, published in the American Journal of Preventive Medicine, "analyzed survey responses from 926 people who were overweight (whose BMI was over 25) and had tried with varying degrees of success to lose weight and keep it off. The responses detailed whether they used 36 specific weight-control practices either in losing weight or keeping it off. They defined successful weight loss as losing 10 percent of body weight, and weight maintenance as keeping that 10 percent off for one year.
Maintaining weight loss is typically more challenging than taking the weight of initially. On average, most people regain the weight within 3 to 5 years, and eventually the weight loss cycle begins again. According to the study, it's not the balance of calories in versus calories out that is the biggest hurdle for maintainers. Researchers found two techniques that were particularly effective for keeping the weight off:
1. Remind yourself why you need to control your weight (whether it's simply for better health, to keep up with your young children, to accomplish a fitness-related goal, etc.)
2. Reward yourself for sticking to your diet and exercise plan. Just because you are no longer reaching weight loss milestones does not mean that you don't deserve recognition for the accomplishment of continuing to work hard and maintain your weight.
Other experts are skeptical of the results, saying that basically the same things are required to lose the weight as they are to maintain the loss- sticking to a regular diet and exercise plan. The motivation to continue with the plan will determine whether or not there is continued success.
Are you getting close to your weight loss goal and need tips for how to keep it off? Check out Your Nutrition Plan for Maintenance, Your Fitness Plan for Maintenance, and the series Maintaining a Healthy Weight.
What do you think? Does it take different things to maintain your weight than it does to lose the weight? Or are they basically the same?
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Comments
I really feel I've found success at last. - 7/15/2011 11:41:03 AM
Those are really pathetic numbers as I see it. I'm working to NOT put it back on by following Judith Beck PhD's "The BECK Diet Solution" in which she teaches how to THINK like a THIN person. She says we have to accept that we will always be "dieting." She has stayed thin for over 20 yrs. - 7/15/2011 12:47:43 AM
This is a different journey...some is the same, some is not and I base this not just on my own experiences but those I have been talking to for the last three years both on and off the site.
Being vigilant about your intake of food, weighing weekly, and finding variety to sustain fitness is huge for most that are sucessful...but there's lots more to it.
The thruth is there is simply not much good scientific data on maintenance and about the only long term data gathering I've found has been the national registry.
Hopefully as I continue on my maintenance journey and talk with others doing the same I will learn more...but like weight loss, it seems each has their own "tricks of the trade" that helped them lose weight and in turn have used many of them to maintain.
The biggest downfall of most I've actually talked to is the lack of reinforcement ie compliments and rewards for staying within a maintenance range and hopefully at some point Spark People will have some incentives from points to page icons for months, years etc specific to those who are maintaining. - 7/15/2011 12:22:50 AM
Let's see some maintenance-oriented spark tools and trackers, now that you guys are starting to see that it is needed...
We've been discussing ideas here: http://www.sparkpeople.com/myspark/
team_messageboard.asp?board=20386x1
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P.S. I profiled the same study, here: http://ikeepitoff.com/2011/07/maint
enance-is-not-losing-forever /
For maintainers, these were the behaviors most statistically significant (p less than or equal to 0.001):
- Eating plenty of low-fat protein
- Following a consistent exercise routine
- Reminding yourself why you need to control your weight
- Thinking about how much progress you’ve made - 7/14/2011 3:59:48 PM
I allow myself FAR more treats in maintenance.
In weight loss mode, exercise was go hard, activities were chosen for fat loss, not for fun.
Been maintaining for 5+ years. - 7/14/2011 3:13:46 PM
First learning how much I can eat without losing more or gaining is very tricky. I do eat the same healthy foods and do the same work outs. I continue to track both food and workouts every day. And stay on Spark.
It is different because I do not get the immediate rewards of seeing my weight change for the better. The rewards
of maintenance are more intrinsic, more
subtle. But they are there: to be able to love looking in a mirror instead of avoiding it, to be able wear my new smaller clothes, and to savor with pride, my accomplishments. Most importantly,I know that I am healthier and happier at my current weight. - 7/14/2011 2:00:16 PM
Sadly, when I did gain weight, I knew what I was doing to myself because I was aware I was overeating. But maintaining weight really isn't that difficult as long as you're not completely sedentary. If you are for the most part, just remind yourself that you need to be extra careful of the calories you intake and make sure to schedule exercise on a daily basis. - 7/14/2011 10:26:10 AM
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