Proven Weight Loss

If you want to lose weight, you should use strategies that have been shown to be effective. The National Weight Control Registry follows more than 5,000 individuals who have lost significant amounts of weight and kept it off long-term. You can learn from studies that have looked at the NWCR to find out the characteristics of people who have successfully lost weight.

Population

NWCR members have lost an average of 66 lbs. and kept it off for 5.5 years; weight loss ranges from 30 to 300 lbs. Of the participants, 45 percent lost weight on their own and 55 percent were aided by some type of program. The overwhelming majority of participants, or 98 percent, altered food intake to lose weight, while 94 percent increased their physical activity.

Diet

People who've maintained weight loss tend to follow low-calorie diets with moderate fat consumption and limited fast food, found a 2006 study published by Suzanne Phelan and colleagues in "Obesity." They also tend to eat breakfast regularly and maintain regular eating patterns on the weekends, according to a 2005 study published by Rena R. Wing and Phelan in the "American Journal of Clinical Nutrition."

Self-Discipline

Weighing yourself regularly may help you to maintain weight loss, according to a 2007 study of NWCR participants published by M.L. Butryn and colleagues in "Obesity." Eating in response to internal cues, such as feelings and thoughts, may make it more difficult for you to lose weight, found a 2007 study published by Heather M. Niemeier and colleagues in "Obesity."

Physical Activity

People who have lost a significant amount of weight tend to be more active than the rest of the U.S. population, but the amount of physical activity varies. Of NWCR participants, 75 burn greater than 1,000 calories a week in physical activity, according to a 2008 study published by V.A. Catenacci and colleagues in "Obesity." About half reported burning greater than 2,000 calories a week, and 35 percent expend greater than 3,000 kcal/week. The average weekly amount of physical activity equaled about 60 to 75 minutes of moderate intensity activity, such as brisk walking per day, or about 35 to 45 minutes of vigorous activity, such as jogging, per day.

Surgery

Bariatric surgery is one method of proven weight loss. It works by restricting food intake and, in some operations, interrupting the digestive process to prevent the absorption of some calories and nutrients. Non-surgical methods can be as effective as surgery for maintaining substantial weight loss, according to a 2009 study published by D.S. Bond and colleagues in the "International Journal of Obesity." People who undergo surgery may be more likely to report less physical activity, more fast food and fat consumption, less-restricted eating and higher depression and stress.