By Andrea King Collier | Posted December 3 2010
Guest blogger Andrea King Collier is a health journalist based in Lansing, Michigan. She is the author of the Black Woman’s Guide to Black Men’s Health
Americans spend over $58 billion annually to take the weight off, according to the U.S. Weight Loss and Diet Control Study. And while many are successful at losing the weight, the odds of keeping it off are slim for 95 percent of them. The National Weight Control Registry says that there are some lessons to be learned from the people who are able to keep the weight off for a year or more.
The Registry has tracked over 4,000 men and women who successfully lost a minimum of 30 pounds, but averaged 66 pounds, and were able to keep it off a minimum of 1 year. The average maintenance was 6.6 years. Just a seven percent weight loss can significantly reduce the risk of heart disease, diabetes and some cancers.
J. Graham Thomas, Ph.D., Assistant Professor (Research) at the Weight Control & Diabetes Research Center at Miriam Hospital & Brown Medical School says there are many factors that go into maintenance. Registry suggests that lifestyle and behavior changes may be the secret to long-term success.
*Eat Breakfast. “Respondents reported eating breakfast every morning,” Thomas says. But maintenance doesn’t come with high fat, high calorie helpings of waffles, bacon and fried potatoes. Add whole grains and fresh fruits and vegetables. Successful participants also reported paying attention to portions at every meal or snack.
*Turn off the TV. The participants in the Registry watch less than 10 hours of television. Less television means less time for snacking and overconsumption of foods. And it also makes more time to get moving.
*Weigh In. “ Seventy-five percent of all participants weighed themselves once a week,” Thomas says. Weighing more frequently may help to point out warning signs of weight gain.
Keep Moving. “Exercise is key,” Thomas says. The participants made regular physical exercise a part of their daily lives. Participants reported brisk walking for 50-70 minutes a day (around 5.5 miles), or 40 minutes of vigorous exercise, such as jogging.
CONNECT THE DOTS
For more information on the benefits of maintaining a healthy weight go to the Centers for Disease Control and Prevention, Duke Diet and Fitness Center offers tips and recipes on keeping the extra pounds at bay. The American Dietetic Association also has free tips on exercise, portion control, weight loss and maintenance on its site.
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