There is a general perception that almost no one succeeds in long-term weight loss maintenance. However, research has shown that ~ 20% of overweight individuals are successful at long-term weight loss when defined as losing at least 10% of initial body weight and maintaining the loss for at least 1 year. The National Weight Control Registry provides information about the strategies for weight loss used by successful maintainers to achieve and maintain long-term weight loss. National Weight Control Registry members have lost an average of 72 lbs. and maintained the loss for more than 5 years.
Many Registry members follow these strategies for weight loss:
Rule No. 1.
Don’t ever cheat. They never give themselves a break, not even on holidays or weekends.
Rule No. 2.
Eat breakfast. The National Weight Control Registry shows that’s one of the most common traits of those who succeed in keeping those pounds off once and for all.
Rule No. 3.
Put in the equivalent of a four-mile walk seven days a week.
Rule No. 4.
Watch less than half as much TV as the overall population.
Rule No. 6.
Eat 50 to 300 calories less than most people.
Moreover, weight loss maintenance may get easier over time; after individuals have successfully maintained their weight loss for 2–5 years, the chance of longer-term success greatly increases. Continued adherence to diet and exercise strategies, low levels of depression and dis-inhibition, and medical triggers for weight loss are also associated with long-term success. Many Registry members say these behaviors are common traits but not something they necessarily do all the time.