Below is how members of the NWCR (National Weight Control Registry) lost an average of 72.6 lbs and kept it off. The information comes from 6 research articles describing NWCR members’ eating, exercise, and other habits to lose weight and keep it off.
Of 2,959 members surveyed:
Cereal (hot or cold) and fruit is the most common breakfast among NWCR members. 13 quick, healthy breakfast ideas
Track your food to lose weight.
NWCR members who followed consistent eating patterns throughout the year were 1.5 times more likely to maintain their weight and maintain more weight loss.
The greater the inconsistency in members’ eating habits, the greater the risk of gaining weight.
NWCR members limit their restaurant eating to 3 meals (average) a week. Less than one meal a week comes from a fast food restaurant.
90% of members exercise to lose and maintain their weight. On average, they exercise approximately 60 minutes a day.
The most common form of exercise is walking. (Members walk approximately 28 miles per week).
On average, members burn 2621 calories a week through exercise. In actuality some members burn less than 1000 calories and some burn more than 3000 calories.
Of 3683 members:
Members who get more exercise maintain a greater amount of weight loss. How to increase your exercise
75% of members weigh themselves at least once a week.
At a one year follow-up, members who started weighing themselves less frequently were more likely to gain weight than those who continued to weigh themselves regularly.
Weighing yourself can help you catch small weight gains before it gets to be overwhelming. Rules for weighing yourself
Members who watched 10 hours or less of TV each week burned 576 more calories each week than those who watched more TV.
Many people claim they don’t have time for exercise. You can make time by limiting your TV time. With the abundance of ‘screens’ in today’s society, focus on limiting all screen time outside of work (movie, smart phone, pad/tablet, computer, and TV screens).
It’s never too late to start losing weight and it’s never too late to get back on track. You can lose weight if you were overweight as a child, if your parents are overweight, or if you’ve failed in the past.
Sources: Rena R Wing and Suzanne Phelan. Long-term weight loss maintenance. Am. J. Clinical Nutrition, Jul 2005; 82: 222s-225s. Raynor D, Phelan S, Hill JO, Wing RR. (2006). Television Viewing and Long-Term Weight Maintenance: Results from the National Weight Control Registry. Obesity Research, 14, 1816-1824.
91% of NWCR members have failed at their weight loss attempts many times. In fact, members have lost an average of 270 lbs in their lifetime before successfully losing weight and keeping it off.
About the Author
FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...
Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...