The National Weight Control Registry has tracked more than 5,000 individuals who successfully lost at least 30 pounds and kept it off for several years. Research findings from the registry have identified four key behaviors that were consistent among those who successfully maintained their weight loss. Following these simple behaviors may be the key to the success of others who are still trying to qualify for registry membership!
Eat Breakfast
During sleep, the body slows down to conserve energy and repair body tissue. This slower metabolic rate means fewer calories burned. Eating something within an hour of waking can get the fires burning again. Breakfast should be a few hundred calories and should contain whole grains, protein and fruits or vegetables.
Weigh Yourself
Getting on the scale can provide information about whether the current behavior patterns are working. Successful weight maintainers also tend to adjust their choices in response to minor fluctuations in the scale before they become major fluctuations.
Turn Off the TV
Not only is television-watching a sedentary activity that burns very few calories, it is also frequently accompanied by mindless eating, and often in response to patterned behavior and very convincing food commercials. Registry members tended to watch fewer than 10 hours of television per week, which is far less than average.
Exercise Daily
It can be walking, bicycling, dancing, swimming, lifting weights or raking leaves. People who keep the weight off do something active every single day. The most common form of activity is brisk walking, which can be done anywhere with a good pair of sneakers.
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