Are you in the 97%?

walldancer

...of people who lose weight..only to gain it back again. Over and over. Yoyo up and down..often with an overall net gain over the years. Studies have shown that only 3% of people who lose weight can maintain it for more than 5 years. I have my own ideas about why this is. Also, people who grew up normal sized, got fat in adulthood, then lost weight are more likely to be in the 3% than those who were fat as children. Grim stats...but I think if we can gain an understanding of what the 3% are doing differently...that would be a good start.

From what I can tell, 3% ers don't see weight loss as a goal with an end date. They know they will probably always have to be diligent, and they accept that is the case. They don't lose the weight, celebrate with a pizza, and think it's going to just magically stay off. They accept that their habits have to completely change for life, not just for the "loss" part of the journey. Also, 3% ers don't see healthy lifestyle as "punishement". They see health, energy, fitness and nutritious food as positive and a welcome change..not a chore.

I'm curious to hear from 3% ers, and others on how they feel they are distinguished from the 97% that fails at long term health goals.

Unknown

This content has been removed.

SezxyStef

I was from 2010 until 2013...I lost the same 20-30lbs about 4x during that time...

I grew up "normal" sized...never had a weight issue until after I got pregnant...I was in the military and back then they believed woman shouldn't even lift their helmet so I was not allowed to "work out" but I ate the same as when I was.

I will in 10 years be part of the 3%...now that I am here...

Now my sister is part of the 3%...she got bigger in University then took control and has kept it off for over 20 years...she is diligent and doesn't allow herself to get over her "range"...she works out, watches carefully what she eats but allows for treats...

Since I am part of her life I know her habits...if she "over eats" her words not mine on chips one day (her downfall) she makes sure she drinks lots of water the next day, chooses carefully her meals and does an extra 20mins of exercise...her range is 120-128 and she sticks there and has for years...she isn't diligent about counting calories, weighing food etc...she weighs everyday tho...exercises 5-6x a week and is active with her son.

I personally have a different outlook I eat my serving of chips and make sure it fits in my allotment. I exercise because I like my exercise...and I love how it makes me feel. I still celebrate with food just less of it...I know it won't stay off if I am not diligent in my own way...which is logging and weighing my food.

Elektrolyfe

A lot of people are extrinsically motivated to workout/get fit whether they want to look good, feel good, be healthy. But I feel if they are unable to continue to set goals or do not enjoy the process of getting fit, then they are more likely to lose interest or give up.

I am intrinsically motivated, I enjoy every session, every record that is beaten, I am never satisfied and don't really have an end goal, what keeps me going is to constantly improve on what I have achieved. I celebrate my accomplishments by setting even higher standards every time. Some people call it an obsession, I see it as dedication. Fitness isn't a destination, it's a journey; one that I am glad I started.

beckytcy

I lost 30 pounds in 2009 and am still at my goal weight from that time. Well now I have a lower goal weight, but the point is I didn't gain any weight back after doing ww five years ago. The key is pretty simple: make *permanent* changes to your diet and don't go back to your old ways. For me the most important thing is to cook my own food. Even when I wasn't tracking calories vigilantly as I am now, as long as I brought my own lunch to work and cooked my own dinner (or ate someone else's homemade meal) I was fine. Restaurant/takeout food is my biggest downfall. The couple of months before I did ww back in the day, I was moving to a new apt and eating takeout every night and that's how I gained 15 pounds...
You can maintain. Just... Maintain your healthy lifestyle. Also weigh yourself at least once a week to avoid creep.

Meerataila

*Buys a lottery ticket* Take that, odds!

I might give this whole thin thing up pretty soon and go back to being fat because maybe it's just not worth it. But you can be sure if I do that, I'll do it consciously. I won't slip back, I'll dive headfirst into all the cakes and ice cream. Until then, screw the odds.

SezxyStef

I wanted to add...these numbers are from "dieters", people who use "diets' to lose weight instead of eating all food with portion control and calorie counting.

Diets don't work...you lose the weight, don't learn anything because you ate what you were told to, then go back to "normal" and gain it back.

QuietBloom

I gained 15lbs in college one year, and was a chubby kid. Lost it by calorie counting and have kept it off since then (a very long time) without calorie counting for the most part. I pay attention to my food choices and I learned moderation. If my clothes start to get tight I eat less in the evenings and go to bed a little bit hungry. That has always worked for me. I started calorie counting with MFP just for the kicks really, and I have learned a lot by being here. I'm not currently logging much and have gone back to going by 'feel'. If I do log, it's through lunch and snack times so I have some idea of where I stand for dinner.

The key to keeping the weight off (IMO) is by learning moderation. It's a lesson not taught much anymore, but it is a critical life skill to be able to enjoy all sorts of foods and activities without endangering your health or happiness.

QuietBloom

I wanted to add...these numbers are from "dieters", people who use "diets' to lose weight instead of eating all food with portion control and calorie counting.

Diets don't work...you lose the weight, don't learn anything because you ate what you were told to, then go back to "normal" and gain it back.

Crux. Lies, damn lies, and statistics.

Slacker16

Are you in the 97% of people who lose weight..only to gain it back again?

We've had this topic before. The answer for me is both yes and no (take that law of the excluded middle).

I lost 35 kilos twelve years ago. Twenty of those I've kept off ever since, the remaining fifteen have been on and off. Currently off, long-term remains to be seen.

I think people whose weight oscillates very quickly do so because they do not develop new habits and attitudes they just lose weight, and that's a bad thing. People who oscillate more slowly do so because of changing priorities and circumstances. I think that's normal (as long as you don't go too far off the track).

rosebette

I guess I'm in the 3%. 140 was the heaviest I've ever been, which for a 5'1.5" woman is overweight, after a foot injury that kept me inactive for 3 months. Before that, I was never that heavy and even got baby weight off quickly. At my heaviest, I was the "fattest" person in my family because we are all very petite, small-boned people. I was able to take it off, and maintained between 120 and 130, and even then, I am the "fattest" person in my family of origin. Now, I'm aiming for around 115 and more toned appearance, and because I'm older and small, it is very tough to get there, but by most standards I'm not overweight. or fat (maybe "skinny fat"?). However, I do merit some of my success staying at a normal BMI to genetics. It's pretty clear that genetically, my family doesn't tend to overweight, and I have a brother who is underweight, even after cutting soda consumption to 1 soda a day; his favorite restaurant is also Cheesecake Factory! My husband, who comes from a heavy family, has lost and gained more than what I weigh now. It is a constant struggle for him.

lilystan

I agree it's not a diet. I call it a food regimen but means the same as lifestyle. The only thing I have to add is I eat every 3 hours - all small amounts till supper then a normal size portion - The New American Plate. I know alot of people say breakfast should be the big meal, but this works for me.

BigT555

nope, and without a doubt i never will be. made the decision to count calories for life not long after i first heard that statistic

at least until im an old man (>60), then anything goes

Sabine_Stroehm

I wanted to add...these numbers are from "dieters", people who use "diets' to lose weight instead of eating all food with portion control and calorie counting.

Diets don't work...you lose the weight, don't learn anything because you ate what you were told to, then go back to "normal" and gain it back.

I'd bet those statistics are from all groups.

DR2501

Yes although I'm working hard to be in the 3%!

itsbasschick

i lost over 40 pounds in 2008 that i haven't gained back, and lost another 10 between 2009 and 2010 that i also haven't gained back. on what feels like a related note, i quit smoking over 20 years ago and never had another cigarette.

BigT555

I wanted to add...these numbers are from "dieters", people who use "diets' to lose weight instead of eating all food with portion control and calorie counting.

Diets don't work...you lose the weight, don't learn anything because you ate what you were told to, then go back to "normal" and gain it back.

I'd bet those statistics are from all groups.

i think she means they are that high because of dieters

yopeeps025

I was in yo yo dieting before. This time will be different. I am keeping my metabolism as high as I can.

DR2501

Quitting smoking was much easier than losing weight IMO. I quit cold turkey and never looked back after 7 years as a smoker, but I lose weight then gain it back :frown:

Chevy_Quest

I was normal sized as a child and teenager. Grew up on junk food - McDonalds, Burger King etc. etc. etc.

Was only once at an ideal look/weight during my adult life and have always been hanging around 25%-32% body fat... Basically "chubby".

I have been yo-yo "dieting" for about 20 years going from 200s down to 180 and rebounding back. It is because I always had the "diet" mentality.

This time I am trying to make a real "lifestyle change". I don't care if I lose 1 lb per month as long as I know exactly how to reproduce it. I am an IIFYM guy, but I look for nutrient dense foods. After calculating my BMR and TDEE I am trying to net between 1700 and 2200 per day.

I understand that for the long term that weight training or body weight bearing exercises are crucial for long term maintenance.

---

Bottom line - I am not in the 3% yet.. but a year from now I want to say "I am in the 3%"!

Dnarules

I wanted to add...these numbers are from "dieters", people who use "diets' to lose weight instead of eating all food with portion control and calorie counting.

Diets don't work...you lose the weight, don't learn anything because you ate what you were told to, then go back to "normal" and gain it back.

This is true for many, but not all. I lost 54 pounds by eating all foods in moderation, and logging consistently. I exercised, and ate back the calories. I lost most of the weight eating 1600 to 1800 calories a day. I did not overly restrict, and I did not diet. But I am back up 25 pounds now because I got to maintenance and failed. Despite all I had learned.

erickirb

Yes, though I do it on purpose over and over again (bulk and cut cycles)

WalkingAlong

I wanted to add...these numbers are from "dieters", people who use "diets' to lose weight instead of eating all food with portion control and calorie counting.

Diets don't work...you lose the weight, don't learn anything because you ate what you were told to, then go back to "normal" and gain it back.

I'd bet those statistics are from all groups.

i think she means they are that high because of dieters

I think everyone except MFPers would consider "portion control with calorie counting" to be dieting. A lot of diets besides calorie counting don't involve 'eating what you're told to', also.

MinnieInMaine

I was never fat during childhood but I was chunky on and off. Shortly after I turned 17, I started packing on the pounds and kept them on for the next 20 years. Of course I tried dieting but nothing worked long term, mostly because it was either a "diet" (restrictive) and/or I wasn't fully invested. Thankfully all that changed about 4.5 years ago.

While I'm not yet to goal, I've basically maintained for the last two years which gives me a lot of hope of being in that 3%. I'm still working on some bad eating habits and negative thinking but it gets a little easier every day.

BigT555

I wanted to add...these numbers are from "dieters", people who use "diets' to lose weight instead of eating all food with portion control and calorie counting.

Diets don't work...you lose the weight, don't learn anything because you ate what you were told to, then go back to "normal" and gain it back.

I'd bet those statistics are from all groups.

i think she means they are that high because of dieters

I think everyone except MFPers would consider "portion control with calorie counting" to be dieting. A lot of diets besides calorie counting don't involve 'eating what you're told to', also.

yea i see where your coming from, i meant the "fad" dieters though like weight watchers and whatnot who just go back to the old ways once they lose weight.

either way i feel like this is sort of a dumb statistic (that for some reason in the past week has taken been broken down and discussed on at least 5 different threads). if you really want to keep the weight off then it is more than possible unless there are underlying medical issues (and even then its still possible, just harder), i think most people will agree on that one

Ang108

...of people who lose weight..only to gain it back again. Over and over. Yoyo up and down..often with an overall net gain over the years. Studies have shown that only 3% of people who lose weight can maintain it for more than 5 years. I have my own ideas about why this is. Also, people who grew up normal sized, got fat in adulthood, then lost weight are more likely to be in the 3% than those who were fat as children. Grim stats...but I think if we can gain an understanding of what the 3% are doing differently...that would be a good start.

From what I can tell, 3% ers don't see weight loss as a goal with an end date. They know they will probably always have to be diligent, and they accept that is the case. They don't lose the weight, celebrate with a pizza, and think it's going to just magically stay off. They accept that their habits have to completely change for life, not just for the "loss" part of the journey. Also, 3% ers don't see healthy lifestyle as "punishement". They see health, energy, fitness and nutritious food as positive and a welcome change..not a chore.

I'm curious to hear from 3% ers, and others on how they feel they are distinguished from the 97% that fails at long term health goals.

I have no proof that I am a 3%-er, because I am still overweight and therefore obviously have not maintained my goal weight for any length of time. But I would like to think of myself as one of that group, because most points that apply to those who keep their weight off also apply to me.
I was within normal weight until I was 55 ( I am 66 now ) and weighed a max of 55 kilos and as little as 43 kilos when I was younger ( 95-120 pounds at 4'11") which means that for 55 years I managed my weight well. Through circumstances ( culture of origin, cultures I lived in , a very active job interests that promoted an active and healthy life style, hobbies etc ) I never got into what I would call the " typical American diet " that included lots of fast food, processed stuff, added sugar an fat, empty calories with a fairly sedentary lifestyle.
I got overweight/obese because through unfortunate circumstances ( a divorce I did not expect, thyroid problems that ended up with a cancer diagnosis and a somewhat difficult recovery at the same time as a difficult menopause, flaring up of life long, but well controlled RA plus the diagnosis of rampant systemic Lupus, which I am still battling right now ) I started to what I call " self pity eating " . I kept on eating healthy food, but much too much of it. I ate on average 3-4 cups of rice each day, plus bread with almost each meal, pasta several times a week usually with a 200 gram portion per meal ( that are 3.5 servings per meal ).
I don't snack, but am a volume eater and my portions were enormous. I also ate often two avocados a day. And while all those things are healthy.....I ingested too many calories for my size.
I eat a natural diet that is minimally processed ( and I want to make clear that I mean industrial and chemical processing and not what facetious minds here on MFP call processing which is usually salting, drying, grinding, chopping or freezing among other things ) and have all my life and will not change that. Within that frame I eat exactly what I like. It's just not what most people seem to think I should like. I would prefer cauliflower with cheese sauce over pizza, hamburgers, doughnuts, pop tarts etc any day. I have never in all my 66 years ordered a pizza, have not eaten a fast food hamburger in maybe 30 years and since I like my lifestyle I don't have to eat 80/20 of anything to be able to survive it. I have been on MFP for something like 440 days, have never had a cheat meal or cheat day, because there is no reason to cheat. I also have not been over my calories for more than 200, because I know that as a very short person I am just fine with the amount of calories I eat. I don't feel deprived and yes, I feel that I could go on forever with the way I eat........as long as I eat normal portions . That is something I need to watch always I think and therefore expect to log my food as long as I live, but that is a small price to pay, just like brushing my teeth several times a day for good oral health or taking a shower each day for good hygiene. But yes, I think I have an excellent chance to be part of the 3% .
Btw: I have lost 50 pounds so far even though I have no thyroid and take high amounts of cortisone each day, plus a cortisone drip each month and have never complained about it being " impossible " to lose weight because of it. I slowly have lost weight ( 50 pounds in a year is not bad....averages out to just under a pound a week ) and will continue to do so until I am at goal.

veggie_jilly

After my first year of college, I was technically obese. I lost 30 pounds on Weight Watchers, bringing me into the "normal" range, and I have kept that off since 2006. Since then I lost 20 more on my own. I have yoyo'ed with only the last 10, which are vanity pounds - I am well within the healthy weight range for my height.

It's a lifetime thing for me. It didn't stop when I met my goal because I know I always have to keep an eye on it. I also know I can have whatever I want if I can fit it in my calorie goal, or I can work out a little extra to make up for it. This has kept me from ever feeling deprived, and honestly why it has been sustainable in the long run. I also don't beat myself up over a "bad" day here and there. I just make sure to get back on track after. When I get too close to the high end of my comfortable weight range, I know it's time to get myself back in check. I'm not saying to weigh in daily or count calories every single day even after your goal is met. Just do what works for you to keep yourself in check, and the weight will stay off.

melsinct

I am in the 3% (though I am going on year 3 of maintaining, not 5) but I also fall into the “was an averaged sized child, got fat in adulthood” camp. I gained weight once I graduated college and settled into a sedentary office job but was a healthy weight up until that point. I finally decided to lose weight at age 34.

I knew after I joined MFP and the weight started dropping off that I never wanted to be overweight again (I lost 30 pounds total). After my first 10 pound loss, I knew this was a lifestyle change and not a passing diet and I changed my habits accordingly. Everything I did had the “big picture” in mind. For example, I didn’t beat myself up for going over calories one day because I ate a cheeseburger or birthday cake…I knew that I wanted cheeseburgers and birthday cake in my life and I needed to learn how to eat foods like that from time to time while maintaining my weight. After 6 months of maintenance I stopped counting calories all together because I finally knew what a moderate portion looked like for me. I now know instinctively when I should stop eating by sizing up the amount of food on my plate, even if I don’t feel completely full. Learning this (thanks to MFP) was key to my success.

A simple thing every morning that I no longer have to do: look in the mirror and decide if whatever I am wearing makes me look too fat. I used to do this every day and some things made my hips look too big, accentuated my gut, etc. Now I just dress and go with no criticizing myself in the mirror. I know I look good! When I feel good (or bad) about myself, it affects my marriage, my relationship with loved ones, my work, and the way I carry myself in general. I view good nutrition and keeping at a healthy weight as something kind that I do for myself on a daily basis, not as a chore or some onerous task.

ashlando

It is definitely upsetting to keep hearing this statistic, though I think we've all nailed it on the head in determining the reasoning behind it - most people diet with an end goal in sight. Once the goal is reached, the diet is over. Then the weight creeps back on.

I am a victim of this, though in my many futile attempts in the past, I never even made it to my end goal. I would lose about 10 lbs, get bored and go back to my old eating habits. I have literally tried it all - WW, South Beach, The Cookie Diet (yes, I know), Medifast, Atkins. None of those diets were sustainable for me.

Sometime last summer, a switch went off in my head. A good friend convinced me to run the Warrior Dash with her and though I had been casually working out, I was terrified that I wouldn't make it through. Somehow, I finished the run and obstacles because I told myself that I was going to. And I realized that I was capable of more than I ever thought. Then I was in a yoga class a few days later and I was watching the instructor and remarking to myself how great she looked. And then a voice in my head said to me, "you can look like that, too." Suddenly, it all seemed possible.

I found MFP, which really put my eating and energy expenditure into perspective. I began dropping about 1-2 lbs a week just working out on my own. Then I tried a free CrossFit class and I was hooked. I began crossfitting 5-6 days a week, counting calories and by December I had lost 30 lbs. Since December, the weight loss plateaued slightly and it took much longer to get those last 5 lbs off. I started at 195 back in August 2013 and I am now teetering between 160-164 at 5'9" with an average, athletic build. I am now in maintenance mode and have been able to maintain for the last 3-6 months.

I am now one of those people I used to envy - I love working out and I look forward to it all day! I'm 31 and I am in the best shape of my life.

For me, I think the weight loss worked this time because I didn't view it as a diet. I made a lifestyle change that I've been able to stick with. I still count calories and I am still careful about what I eat. If I know am going out to eat I make sure I am careful throughout the day to balance that. If I had a particularly bad eating weekend, I am careful throughout the week to counter it. I weigh in every Wednesday so I know if I am getting off track. Even when I travel I find time to work out or I visit a CrossFit box and get a workout in. I don't deny myself of certain foods. If I want a burger, I have it. If I want dessert, I have it. I just don't have it every day! The mentality of moderation has helped me and I never feel like I am missing out.

caracrawford1

...of people who lose weight..only to gain it back again. Over and over. Yoyo up and down..often with an overall net gain over the years. Studies have shown that only 3% of people who lose weight can maintain it for more than 5 years. I have my own ideas about why this is. Also, people who grew up normal sized, got fat in adulthood, then lost weight are more likely to be in the 3% than those who were fat as children. Grim stats...but I think if we can gain an understanding of what the 3% are doing differently...that would be a good start.

From what I can tell, 3% ers don't see weight loss as a goal with an end date. They know they will probably always have to be diligent, and they accept that is the case. They don't lose the weight, celebrate with a pizza, and think it's going to just magically stay off. They accept that their habits have to completely change for life, not just for the "loss" part of the journey. Also, 3% ers don't see healthy lifestyle as "punishement". They see health, energy, fitness and nutritious food as positive and a welcome change..not a chore.

I'm curious to hear from 3% ers, and others on how they feel they are distinguished from the 97% that fails at long term health goals.

I lost fifty a while ago, but lost it so quickly I lost my period along with it plus I ended up going to a nutritionist who asked me if I " throw up " after seeing all the foods that were on my "forbidden " list. I'm in a much better place now. I've run 7 marathons since then, so the exercise is not an issue for me, I just ate more than what I could burn off so I put twenty back on or so. I'm only taking off little more than that because I want to get down to race weight. I have a much better perspective on food and a much more laud back attitude about it now-- which probably contributed to gaining some weight back, but really at the time, I needed that. Not having your period and getting stress fractures due to overexercising is NOT healthy. I am now able to rein in my eating without getting obsessive.

WalkingAlong

I wanted to add...these numbers are from "dieters", people who use "diets' to lose weight instead of eating all food with portion control and calorie counting.

Diets don't work...you lose the weight, don't learn anything because you ate what you were told to, then go back to "normal" and gain it back.

I'd bet those statistics are from all groups.

i think she means they are that high because of dieters

I think everyone except MFPers would consider "portion control with calorie counting" to be dieting. A lot of diets besides calorie counting don't involve 'eating what you're told to', also.

yea i see where your coming from, i meant the "fad" dieters though like weight watchers and whatnot who just go back to the old ways once they lose weight.

either way i feel like this is sort of a dumb statistic (that for some reason in the past week has taken been broken down and discussed on at least 5 different threads). if you really want to keep the weight off then it is more than possible unless there are underlying medical issues (and even then its still possible, just harder), i think most people will agree on that one

I tend to agree that it's a dumb statistic because weight maintenance is a lifelong thing not a "try once and solve it" thing. If 95% of skydivers flubbed it no one would sky dive but if 95% of golfers flubbed their first putt, does that mean they should quit golfing? Or students should quit school after failing a test? Some things you only learn by practicing.

Trust me that people on WW (which is hardly a 'fad diet' at 50+ years, even calories were invented only 160 years ago) also have every intention of keeping their newly learned habits for life. WW even lets you go free and have their tools free if you can maintain.

Grapefruit diets, Master Cleanse, cabbage soup, HCG--For those I agree, people probably don't intend to keep those around.