Healthy Strategies for Sustainable Weight Loss That Lasts

About 80 percent of overweight people who slim down will eventually have that very same experience, according to research from Brown University. So, we’re sharing some effective strategies for sustainable success, based on learnings from individuals who have taken off at least 30 pounds and kept it off for a year or more, as tracked by the National Weight Control Registry (NWCR). These tips could be just what you need to help keep weight off in the long run.

Eat Breakfast

Research shows that people who eat a regular morning meal tend to consume fewer calories and follow a healthier diet overall than people who do not. Those who skip breakfast usually end up eating extra snacks or opting for oversize meals later in the day.

While taking time to sit and eat is best, grabbing an apple with peanut butter on the way out the door, eating half a turkey sandwich on the bus, or enjoying a yogurt at your desk can help you start your day on the right foot.

Step on the Scale

Hitting your healthy goal weight doesn’t mean it’s time to say “so long” to your scale. In fact, three quarters of people in the Registry check their weight at least once per week. Just remember to weigh yourself at roughly the same time and under the same conditions to account for normal fluctuations that occur throughout the day.

Sweat Daily

Odds are exercise was part of your original weight loss plan. However, you may want to step up the frequency of those workouts now that you’re trying to maintain your success. If you usually get to the gym once or twice a week, try adding a third session. Or, if you can’t find the extra time, try upping the intensity of your current workouts; a trainer may be helpful in providing suggestions for ways to enhance your routine.

Turn Off the TV

More than half of all “successful losers” in the Registry watch fewer than 10 hours of TV per week. This leaves them plenty of time to be more active; every bit of exercise helps to keep weight gain in check. Beware of time spent in front of other screens, as well — computers, tablets and even your phone can all cause you to become more sedentary. Instead of watching a show or checking in on social media after dinner, try taking a walk around your neighborhood.

Be Consistent

Research has shown that people who eat well and exercise during the week still tend to gain weight if they consistently let their guards down on the weekends. Successful Registry members, however, eat in generally the same way on Saturday and Sunday as they do during the week. While there’s nothing wrong with the occasional indulgence, if occasional turns into daily or “all day on Saturday,” you could be sending the scale in the wrong direction.

Keep Track

Whether you use an app, a computer, or plain old pen and paper, journaling what you eat and how you feel encourages you to think twice about what you’re choosing to munch on. Not only will the accountability help keep you on track, but reading through your journals week by week can aid you in understanding how what you’re eating may be impacting your weight, energy levels, and more.

Have a Support Team

After you’ve hit your goal weight, you may be tempted to stop attending support meetings or visiting with the nutritionist who helped you succeed. But an NWCR study finds that people who maintained their support for one year after losing the weight were more likely to keep it off than individuals who did not; those who stopped seeking support regained almost half of the weight they had lost. If group settings are not your style, a friend, relative, or even an online weight loss buddy can help you keep your goals in mind.

Stick With It

Research shows that once a person has effectively maintained weight loss for two to five years, he or she is likely to successfully keep that weight off for life. Imagining years into the future can feel daunting, but folks who are a part of the Registry say that the changes they’ve made grow easier with time. Keep in mind that weight loss is all about the habits and choices that make up each day. If they’re hard to stick to at first, remember that tomorrow is a new beginning.

Support your Journey at Canyon Ranch

The factors that influence weight are as diverse as they are personal. Our integrative pathways and weight loss retreats support the whole you, combining the right mix of services with individualized guidance, programming, and amenities for lasting change.