Are you in the 97%?

This content has been removed.

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.

*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.

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.

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).

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.

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 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.

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

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%"!

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

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.

...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.

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.

...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.