An estimated 20 percent of overweight and obese Americans have lost weight and kept it off — which might make you feel alternately inspired and a little underwhelmed.
There are a lot of opinions about losing weight, but what many dieters learn firsthand is that it can be just as difficult, if not more so, to maintain that weight loss, and yet the discussion surrounding maintenance is noticeably quieter.
Here are a few of the things successful weight maintainers do differently.
Instead, learning right off the bat what it feels like to consume a more wholesome diet and incorporate more physical activity into your daily routine will help build healthier patterns that truly last. “Ideally, relatively little has to change, and in that way it facilitates the transition into maintenance,” says Thomas. “It’s not that they necessarily did something very different in the two different phases.”
In fact, successful maintainers may be even more active than people who have always been at a healthy weight, according to 2007 research. In that study, participants who had always been at a healthy weight were more likely to engage in 30 to 60 minutes of physical activity, where more maintainers sweated it out for more than 60 minutes at a time.
But limited time on the couch is important for another reason: For many of us, TV time also means snack time. “By cutting down on TV time and increasing physical activity there may be a duel benefit of additional calorie burn and also potentially reducing eating that would otherwise occur,” says Thomas.
“Evidence suggests that one of the reasons we have a weight problem in the U.S. is changes to the food environment that have made delicious, high-calorie food easily accessible,” he says. “The Registry members seem to limit their exposure to the variety of foods in the environment by eating the same foods over and over again.”
Instead of selecting the day’s lunch from all possible options, successful maintainers stick to a set of foods they know they can be successful with, he says. And they’re highly consistent. “[They] don’t tend to splurge on weekends, holidays or other special occasions,” says Thomas.
Via Huffington Post