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10 tips to succeeded at long-term weight loss

perte de poids

When undertaking a weight-loss process, the real challenge is maintenance. Although losing weight itself is not easy, the real challenge is what happens after the weight loss. It is estimated that 95% of individuals who have lost a significant amount of weight will gain it back, and often more, in the five years that follow.

So, what’s the secret of those who succeed?

The National Weight Control Registry is the largest prospective study of long-term successful weight loss maintenance. It tracks roughly 10 000 individuals who have successfully lost at least 30 lbs and kept it off for long periods of time. Each year, the participants complete a questionnaire relating to nutrition, physical activity levels and lifestyle in general. From the information gathered from, the following common characteristics were detected.

10 tips from individuals who have succeeded at long-term weight loss

  • They have a constant dietary intake

There is little difference in their dietary intake from day to day. There are no excessive restrictions during the week that are followed by overindulgence on weekends. Furthermore, they eat an average of four to five times a day.

  • They eat breakfast

The vast majority of « successful losers » have something to eat in the morning. There is 3 delicious breakfast recipe :

  1. Ham and Sweet Red Pepper Breakfast Muffin
  2. Breakfast Toast
  3. Breakfast Cocktail
  • They are more active

In addition to burning calories, exercise is good for one’s psyche and has a positive effect on one’s self-esteem.  Hence, 90% of participants practise a minimum of 60 minutes of moderate intensity exercises per day. Many take long walks and reach at least 11 000 steps/day on the pedometer.

  • They watch less television

On average, they watch less than 10 hours of television per week

  • They weigh themselves at least once a week

Close to 80% of participants weigh themselves at least once a week.

  • They avoid fad diets

Fad diets are designed for the short term! Whether it’s a diet, an eating regimen or a detox, they are not meant for weight loss maintenance. Therefore, the participants avoid them altogether.

  • They lead a well balanced lifestyle

They continue having an active social life and have other interests aside from weight loss and calorie obsession.

  • They have a support system

They surround themselves with people who encourage and support their efforts.

  • They rapidly regain control when their weight varies

If their weight increases, they immediately regain control of their nutrition or their physical activity level before it gets out of hand.

  • Out with the old and in with the new… lifestyle

The same way they lost the weight is also the way they maintained it (with a bit more leeway). This is to say, if the changes you make to lose weight cannot be maintained long term, there’s a very good chance that the pounds you lost will come back if you resume your old habits.

Author
Marie-Christine Morin

A graduate of the University of Montreal, Marie-Christine holds a Bachelor’s degree in Nutrition and is a nutritionist at Nautilus Plus since 2015. Her interest in nutrition was triggered by a particularly difficult period in her life and decided to take her health into her own hands. And so the fascination began for all that encompasses a healthy lifestyle: nutrition, stress management, mental wellbeing, physical activity, etc. Her goal is to help people adopt healthier lifestyles and find that balance that appeals to them. During her sessions, she uses psychological science as well as food awareness to help motivate people. She is a mother of 2, she is interested in children’s nutrition, developing both a healthy body image and a healthy relationship with food. She works out regularly at the Nautilus Plus center where she works and enjoys weight training and CrossFit-type workouts. She also practices yoga. Marie-Christine Morin, Dt.P.


10 tips to succeeded at long-term weight lossis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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