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How to maintain weight loss for a lifetime
If you’ve ever tried to lose weight—and keep it off—then you know how hard it can be. And with more than two thirds of adults in the U.S. being overweight or obese, you’re not alone. In fact, most people who attempt weight loss are not able to lose and maintain a 10% loss of body weight for one year. And when people do lose weight, they’ll regain one third of the weight lost within the first year, and the rest within three to five years.
This is because the human body has an innate biological drive to regain weight lost as a result of calorie restriction, according to research published in Obesity Reviews.
Weight loss causes a decrease in the size, but not the number, of fat cells in the body. Smaller fat cells send signals to the brain that energy levels are low and that the cells have more capacity to store fat. In response, there is a boost in metabolism that more efficiently stores fat from calories consumed. Also, weight loss decreases energy expenditure and caloric needs, so food intake must be restricted to the same degree in order to maintain the weight loss.
While this news sounds discouraging, many people have been able to successfully lose weight and maintain it for years. Since 1994, the National Weight Control Registry has tracked more than 10,000 people who have lost at least 30 pounds and kept it off for at least one year to learn their success strategies. The average weight loss is 66 pounds, and the average length of maintenance is 5.5 years.
Keys to successful weight maintenance
The registry comprises 80% women of an average age and weight of 45 years and 145 pounds, respectively. The men are of average age and weight of 49 years and 190 pounds, respectively. The range of weight loss was 30 pounds to 300 pounds, which was maintained from 1 year to 66 years. The rate of weight loss varied from 1 year to 14 years, with 55% of people participating in a structured weight loss program.
We know that weight loss requires exercise and good nutrition. So, it’s no surprise to learn that 94% of registry participants increased physical activity (mostly by walking), and 90% continue to exercise for an average of one hour daily to maintain weight loss. To lose weight, 98% changed their diet, and to maintain their weight loss, they continue to consume a low-fat and low-calorie diet.
The majority of people who successfully maintained their weight loss also share these habits: they eat breakfast daily, monitor their weight weekly, and view television for less than 10 hours per week.