What a Majority of Adults Who Have Successfully Maintained Their Weight Loss Do
cee134
Posts: 33,711 Member
According to the National Weight Control Registry, of adults who have successfully maintained their weight loss:
More facts and figures here: http://nwcr.ws/research/default.htm
- 98% have modified their eating habits.
- 94% have increased their level of physical activity, especially walking.
- 90% exercise, on average, about 1 hour per day.
- 78% eat a healthy breakfast every day.
- 75% weigh themselves at least once a week.
- 62% watch less than 10 hours of television per week.
More facts and figures here: http://nwcr.ws/research/default.htm
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Replies
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Interesting. My personal habits regarding the bullets: yes, yes, yes, no, no, and usually yes.3
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I won't consider myself successful at weight loss until I've maintained for at least 5 years.
From that list, I do all except eat a "healthy" breakfast. Sometimes I eat in the morning, sometimes I don't, and it's definitely not "healthy".6 -
I'm in that study. I also read it before I started so I would know how to maintain. I do all those things - and have maintained 4 years.21
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According to the National Weight Control Registry, of adults who have successfully maintained their weight loss:
- 98% have modified their eating habits.
- 94% have increased their level of physical activity, especially walking.
- 90% exercise, on average, about 1 hour per day.
- 78% eat a healthy breakfast every day.
- 75% weigh themselves at least once a week.
- 62% watch less than 10 hours of television per week.
More facts and figures here: http://nwcr.ws/research/default.htm
I've been maintaining for over three years and I don't log...but I do every single one of those things.11 -
98% have modified their eating habits.
Yes. Haven't excluded anything and probably eat more now but more mindful of my needs as opposed to my wants.
94% have increased their level of physical activity, especially walking.
Yes but mostly cycling not walking.
90% exercise, on average, about 1 hour per day.
More than that.
78% eat a healthy breakfast every day.
Nope - I regularly skip breakfast (but what the hell is an unhealthy breakfast?).
75% weigh themselves at least once a week.
Yes - daily.
62% watch less than 10 hours of television per week.
No idea of the number but seemingly a lot less than my colleagues... "have you seen x, y, z?" - nope, nope, nope.
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98% have modified their eating habits. Yes, and when the going gets tough and I want all the carbs due to stress/etc, I really try to keep making the wiser choice and stay on track
94% have increased their level of physical activity, especially walking. Yes, I try to keep moving and watch my fitbit
90% exercise, on average, about 1 hour per day. No cardio, but I weight train and watch my activity level. I know that if I've been lazy one day, I can't keep doing that and try to be more active the following day
78% eat a healthy breakfast every day. Either no breakfast or a protein bar
75% weigh themselves at least once a week. I don't do this.
62% watch less than 10 hours of television per week. I don't watch tv but I do spend a lot of time staring at the computer screen
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Does it count if you ride your stationary bike in front of half the tv you watch?14
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I don't eat breakfast (healthy or not) everyday and I watch way more than 10 hrs of TV a week. LOL!!2
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I do all of these thing except for always eating a healthy breakfast- sometimes I don't eat breakfast at all. Regardless, have maintained my 100 lb weight loss for 7 years following these things! Well, give or take a temporary 25-30 lb gain from a medication and then a pregnancy (but lost it again).. but now that my baby is a 17 month old, Im back to being a couple pounds from my lowest, and am fitter than I was before!
It really is an entire lifestyle change. I can't even imagine going back to my old ways and honestly, have zero desire to. Even when I'm not losing weight, I have to workout! Not because I need to burn calories/follow a diet plan/lose pounds, but because it makes me feel so much healthier and happier.
Living a healthier lifestyle needs to be about more than numbers to last long term.
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The research suggests breakfast isn't important, even if most maintainers do it. The reason I do it is that if I skip meals I eat too much later. And I get HUNGRY!3
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98% have modified their eating habits.
I shaved my calories to lose, I eat the same now as I did before losing.
(It was just a 30lbs gain due to lack of activity rather than eating a lot)
94% have increased their level of physical activity, especially walking.
Definitely move more, but not particularly walking.
90% exercise, on average, about 1 hour per day.
On average 1 hr x 5 a week.
78% eat a healthy breakfast every day.
Breakfast? Shudder- Coffee and protein bar at best.
75% weigh themselves at least once a week.
Nope, I keep forgetting.
62% watch less than 10 hours of television per week.
Hmm turn it on when I get up, off when I go to bed. A lot of white noise.
Cheers, h.
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I guess I failed since I started bulking when I reached my goal.. and I don't even watch TV!0
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98% have modified their eating habits.
I've completely changed the way I eat. I used to eat whatever I wanted whenever for decades. Calories and macros meant nothing to me. Now I watch what and how much I eat like a hawk and I am knowledgeable about nutrition and how different foods makes me feel etc.
94% have increased their level of physical activity, especially walking.
Power walking is my main form of exercise and I've gone from being a complete couch potato to having to get a moderate workout in everyday.
90% exercise, on average, about 1 hour per day.
I get in 1 hour - 1.5 hours of exercise/activity in daily most days.
78% eat a healthy breakfast every day.
I usually don't start eating breakfast until most people are eating lunch and it's not all healthy all of the time, but it's balanced and filling.
75% weigh themselves at least once a week.
I only step on the scale about once a month if I remember. Going by how my clothes fit and monitoring my measurements works better for me.
62% watch less than 10 hours of television per week.
This sounds about right for me. I'm out of the loop with what a lot of people seem to watch these days, but there are some things I enjoy like Ray Donovan, some sports, and indie movies/documentaries from time to time.
I have maintained my 80 pound loss for 3+ years without gaining any weight back. For me it was truly about changing my lifestyle, continuing to read and research things in the health and fitness world, being vigilant about my choices everyday and never stopping.7 -
I'll preface this by saying that I am no longer interested in maintaining, and have switched into lean bulk mode.
98% have modified their eating habits.
Yes, but only in the sense that I am more mindful of quantities.
94% have increased their level of physical activity, especially walking.
Yeah, though my walking generally includes a weighted vest these days.
90% exercise, on average, about 1 hour per day.
If I don't do at least two hours, it was a wasted day. Though, when I was losing and maintaining, I was completely sedentary, other than walking to and from my truck for work.
78% eat a healthy breakfast every day.
Define "healthy". My breakfast today was a pound (precooked weight obviously) of 73/27 ground beef, two ounces of mayo, and a quarter pound of Kim chi.
75% weigh themselves at least once a week.
Daily, but that's more because I am a data junky, and especially right now, I want to see what the increase in cals, paired with the massive jack in activity are accomplishing.
62% watch less than 10 hours of television per week.
I don't own a TV, unless my 40" PC monitor counts.0 -
I don't watch a lot of tv, but do have a lot of computer/internet time BUT, i walk while i read. I'm walking right now as I'm typing this
I think the study should have put computer time in the same bracket as tv time. I bet that 62% number would have jumped significantly..
Edited for typos: My walking and typing at the same time skills SUCK!!3 -
According to the National Weight Control Registry, of adults who have successfully maintained their weight loss:
- 98% have modified their eating habits.
- 94% have increased their level of physical activity, especially walking.
- 90% exercise, on average, about 1 hour per day.
- 78% eat a healthy breakfast every day.
- 75% weigh themselves at least once a week.
- 62% watch less than 10 hours of television per week.
1. Yes, I refined my eating habits. I intend to log and weigh my food indefinitely. This is not only wise for me when losing, but also when maintaining, because I am a former diabetic and I want to ensure my portion sizes don't get too big and adversely affect my glucose levels.
2. I increased my activity only modestly, but that is mostly because of permanent chronic illness that gives me a rather low tolerance for exercise.
3. I do average about an hour per day of activity, but it is of the low- or non-impact variety. Best I can manage.
4. I drink a healthy meal replacement for breakfast every day.
5. I weigh myself every Thursday morning after I get out of bed.
6. I watch more than 10 hours of television per week, mainly because I am disabled and confined to the house most of the time. I watch a movie nearly every single day.
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I still have a ton of weight to lose, but I wonder what some of you who have kept weight off think of this as a plan? (I have lost tons of weight in the past, like most people, and had decided I was too old, too fat, too tired, too happy to care anymore, but found when I couldn't tie my shoes comfortably and my husband said I was walking like an old woman, that this isn't true). I have this theory that normal people enjoy a glass of wine with dinner, a glass of beer at the craft brewery and an occasional ice cream cone. I am trying to lose weight slowly so as not to monkey with my metabolism, and so far, so good.
Have any of you "budgeted" calories? By this I mean, log every day, keep your normal intake a couple of hundred calories below your maintenance needs and then have a dessert or a really rich meal once a week? Does that wreak havoc or does it work?
The idea being that a birthday cake was for one's birthday, not Little Debbies every night with wrappers strewn everywhere and a sugar hangover the next day, lol.3 -
cwolfman13 wrote: »According to the National Weight Control Registry, of adults who have successfully maintained their weight loss:
- 98% have modified their eating habits.
- 94% have increased their level of physical activity, especially walking.
- 90% exercise, on average, about 1 hour per day.
- 78% eat a healthy breakfast every day.
- 75% weigh themselves at least once a week.
- 62% watch less than 10 hours of television per week.
More facts and figures here: http://nwcr.ws/research/default.htm
I've been maintaining for over three years and I don't log...but I do every single one of those things.
I've been maintaining for 14 years. I also don't generally log. But yes, I do those things as well. I've never quantified my TV viewing, but the rest, yes. I'd say modifying my eating habits and moving more were the keys for me.1 -
WilliamBlakeLover wrote: »I still have a ton of weight to lose, but I wonder what some of you who have kept weight off think of this as a plan? (I have lost tons of weight in the past, like most people, and had decided I was too old, too fat, too tired, too happy to care anymore, but found when I couldn't tie my shoes comfortably and my husband said I was walking like an old woman, that this isn't true). I have this theory that normal people enjoy a glass of wine with dinner, a glass of beer at the craft brewery and an occasional ice cream cone. I am trying to lose weight slowly so as not to monkey with my metabolism, and so far, so good.
Have any of you "budgeted" calories? By this I mean, log every day, keep your normal intake a couple of hundred calories below your maintenance needs and then have a dessert or a really rich meal once a week? Does that wreak havoc or does it work?
The idea being that a birthday cake was for one's birthday, not Little Debbies every night with wrappers strewn everywhere and a sugar hangover the next day, lol.
I don't generally log, but I always went with the approach that I'll eat very mindfully most of the time, knowing that life happens, and I'll have a richer meal, or more wine than is typical for me. I never considered it a "cheat", just making my approach a lifestyle. My lifestyle includes dinner out with my family. Personally, it's never dessert, just something like: a shared nachos appetizer, or something yummy like that.0 -
WilliamBlakeLover wrote: »I still have a ton of weight to lose, but I wonder what some of you who have kept weight off think of this as a plan? (I have lost tons of weight in the past, like most people, and had decided I was too old, too fat, too tired, too happy to care anymore, but found when I couldn't tie my shoes comfortably and my husband said I was walking like an old woman, that this isn't true). I have this theory that normal people enjoy a glass of wine with dinner, a glass of beer at the craft brewery and an occasional ice cream cone. I am trying to lose weight slowly so as not to monkey with my metabolism, and so far, so good.
Have any of you "budgeted" calories? By this I mean, log every day, keep your normal intake a couple of hundred calories below your maintenance needs and then have a dessert or a really rich meal once a week? Does that wreak havoc or does it work?
The idea being that a birthday cake was for one's birthday, not Little Debbies every night with wrappers strewn everywhere and a sugar hangover the next day, lol.
Depends on the person. If you are otherwise healthy, "budgeting" probably works fine. But if you have a medical condition that adversely affects metabolism, such as diabetes, it might be wiser to keep your calories roughly the same each day to avoid fluctuation in glucose levels, energy levels, etc. What I have done instead of a cheat day is incorporate one goodie into my normal maintenance calories. My treat of choice is a square of extra dark chocolate, and I let myself have one EVERY day with lunch. It is just enough to satisfy my craving without qualifying as a cheat, and it isn't enough to screw up my blood sugar. Also, if you have a history of serious binge eating (I do), you might want to avoid cheat day if you suspect it may trigger a longer binge. But ultimately, it is up to you of course.
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WilliamBlakeLover wrote: »Have any of you "budgeted" calories? By this I mean, log every day, keep your normal intake a couple of hundred calories below your maintenance needs and then have a dessert or a really rich meal once a week? Does that wreak havoc or does it work?
It works quite well. But only so much. Get all your macros everyday but saving a couple extra calories adds up. I usually would save 500 kcal by the weekend and use it than. It worked well since weight lose is based on weeks and not days.
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I feel like "eating breakfast" comes up in the weight control registry because it's a marker of people who didn't overeat dinner the night before. They're more likely to be hungry and ready for breakfast.3
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According to the National Weight Control Registry, of adults who have successfully maintained their weight loss:
- 98% have modified their eating habits.
- 94% have increased their level of physical activity, especially walking.
- 90% exercise, on average, about 1 hour per day.
- 78% eat a healthy breakfast every day.
- 75% weigh themselves at least once a week.
- 62% watch less than 10 hours of television per week.
More facts and figures here: http://nwcr.ws/research/default.htm
Yes, yes, yes, no, yes yes.
The fourth no? Because donuts.1 -
yesAccording to the National Weight Control Registry, of adults who have successfully maintained their weight loss:- 98% have modified their eating habits.
yes[*] 94% have increased their level of physical activity, especially walking.
yes[*] 90% exercise, on average, about 1 hour per day.
no[*] 78% eat a healthy breakfast every day.
yes[*] 75% weigh themselves at least once a week.
no[*] 62% watch less than 10 hours of television per week.
Number 1 is the most important though.More facts and figures here: http://nwcr.ws/research/default.htm
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Been in fitness for 30 years and have studied kinesiology and nutrition
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I've noticed a lot of people don't eat breakfast. Why is that/How does that work? If I completely skip breakfast, I get really hungry/sleepy before lunchtime. I'm up with the sun (4:30) and generally have something light with my morning coffee (a hard boiled egg, 6-oz of yogurt) and then something else about midmorning (fruit, tortilla chips with salsa, nuts). On the weekends I'll eat an egg sandwich later in the morning.
I just wonder how people can go without any breakfast and not be hungry well before noon/lunchtime.2 -
I've noticed a lot of people don't eat breakfast. Why is that/How does that work? If I completely skip breakfast, I get really hungry/sleepy before lunchtime. I'm up with the sun (4:30) and generally have something light with my morning coffee (a hard boiled egg, 6-oz of yogurt) and then something else about midmorning (fruit, tortilla chips with salsa, nuts). On the weekends I'll eat an egg sandwich later in the morning.
I just wonder how people can go without any breakfast and not be hungry well before noon/lunchtime.
Everyone is different! I don't eat breakfast either. I like having a large dinner at night with my family.3 -
I won't consider myself successful at weight loss until I've maintained for at least 5 years.
^^ ditto this, as five years is a standard for maintaining the weight loss.
I am @ 2 years 9 months maintaining a weight loss of over 1/2 of my current body weight, and I can answer yes to all of the OP's bullet points.
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I've noticed a lot of people don't eat breakfast. Why is that/How does that work? If I completely skip breakfast, I get really hungry/sleepy before lunchtime. I'm up with the sun (4:30) and generally have something light with my morning coffee (a hard boiled egg, 6-oz of yogurt) and then something else about midmorning (fruit, tortilla chips with salsa, nuts). On the weekends I'll eat an egg sandwich later in the morning.
I just wonder how people can go without any breakfast and not be hungry well before noon/lunchtime.
I get up around the same time as you. I don't technically "eat" breakfast, but i drink lots of cups of milky tea, and a few coffees throughout the morning which keeps me full. My coffee mug holds 500ml, so they're bigass cups of tea/coffee. So, all that warm water plus 550ml of milk is enough to keep me going.
I would also rather save my calories for dessert than breakfast. Another reason i don't eat breakfast is because it just plain and simple makes me hungrier throughout the day, the longer i can hold out from eating, the better and easier my day goes.4 -
I've noticed a lot of people don't eat breakfast. Why is that/How does that work? If I completely skip breakfast, I get really hungry/sleepy before lunchtime. I'm up with the sun (4:30) and generally have something light with my morning coffee (a hard boiled egg, 6-oz of yogurt) and then something else about midmorning (fruit, tortilla chips with salsa, nuts). On the weekends I'll eat an egg sandwich later in the morning.
I just wonder how people can go without any breakfast and not be hungry well before noon/lunchtime.
@hlltwin
I like breakfast (always ready to eat as soon as I get up...) but don't need breakfast. If I don't eat first thing and just get on with my day I tend to forget about it.
It makes me no more or less hungry by lunchtime and my energy levels are the same. For me it's a very easy way to correct an upward trend in my weight by saving a few hundred calories or just to "bank" some more calories for later.
A lot of eating is habitual (maybe more so in people who struggle with their weight?) and breaking a habit can cause a change in mind-set. I did an intermittent fasting routine to lose weight and it made me realise I was often eating purely by routine based on time of day rather than need. I'm much more flexible now.0
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