Maintaining lost weight - Ending the cycle
Maintaining lost weight could be the hardest part of obesity treatment. Studies have shown that without a maintenance program, 75% of people who have lost weight will regain it within a year and 95% within three years. On the other hand, 60% of individuals managed to keep their weight off for at least a period of three years who participated in maintenance programs.
Studies have revealed some factors that contribute to weight including recent weight loss (< 2 years), larger weight loss (> 30% of maximum weight), depression, dietary disinhibition, and binge eating disorder. Weight gainers also reported greater decreases in energy expenditure and more increases in calories consumed as fat.
The National Weight Control Registry is a weight oriented research study center that seeks to gather information from people who have successfully lost weight and kept it off. The studied members are individuals who have lost at least 30 lb of excess weight and kept it off for at least 1 year. Whether weight loss was achieved through surgery or a non-surgical program, the listed strategies have been found to be critical to weight loss and long term maintenance. Here are some of the strategies that they have followed to achieve weight maintenance:
- Watch portion sizes - learn to eat in a way that you can live with for the rest of your life.
- Frequently self-monitor weight and food intake.
- Eat breakfast every day - it will help speed up your metabolism.
- Take it slow - losing no more than one or two pounds a week is recommended for long-term weight loss.
- Find a support group that will help you take each day at a time
- Know what are your food triggers and what are your alternative non-eating options when you get cravings.
- Find ways to make exercising fun and make that your priority.
- Make smart food choices - replace high fat and sugar based foods with vegetables, fruits, whole-grains, protein and high-fiber foods.
- Eat at least three meals a day and add a few snacks in between meals.
- Understand weight loss is a continuous life-long journey and not just a temporary diet.
- Do it for yourself and nobody else.
There are several ineffective patterns that people tend to follow when trying to lose weight. After achieving a weight goal, they go back to their previous unhealthy lifestyle thus finding themselves at the beginning of the cycle. Others starve themselves in order to lose weight quickly without taking into consideration the dangerous "yo-yo" effect. It is important for overweight people to realize that losing weight requires a long-term commitment and that incorporating long-term lifestyle changes will increase the chance of successful weight loss.
It is vital to reassess your goals and celebrate every little accomplishment. Keep in mind that lifestyle modifications, including diet, exercise and behavior modifications are the basis of long term obesity treatment. Although there are many programs that provide support for weight loss and weight maintenance, most have been found to be effective provided that individuals stick to the plan and remain committed.
Sources:
- International Journal of Obesity, online December 2, 2008
- The National Weight Control Registry
- www.thedietchannel.com