Habits of successful weight losers

The National Weight Control Registry is the largest longitudinal studay tracking over 10,000 individuals who have maintained signifiant weight loss ( 30lb+ for 1+ year).

There a physical things that create success, but often it is the psyhcological stuff that keeps the physcial stuff from happeneing. We all know what to to to weight less, but it is getting ourselves to actually do it that is the challenge. Chang Psych to the resque.

Physical acticity averaged about1 hour/day, usually walking.

Limiting sedentarybehaviour

Eating breakfast daily,

Watching less than 10 hours of tv per week,

Maintenance becomes easier after 3-5 years.

Approximately 20% of people can succesfully manage wlong-term weight loss.

Self monitoring-regular self weighing to catch small gains before they become big ones

Professional support improves chances of permanent weight loss.

Consistency, similar eating patters on weekend and weekdays.

Driven by personal values such as health and mobility, rathet than extenal pressure.

Have a plan for “slips”..viewing them as a mino setback rather than a failure, getting back on track immediately.

MIndful eating - eating slowly, without distraction like screens, helps you recognize satiety cues and enjoy food more. Suport systems like a structured program or weight loss group

using exercise, activity or medition to cope instead of eating to manage stress.

Psychological strategies (changing thoughts about food)

building new habits

managong stress.develop

developing a supportive environment