Finishing In The Top 10%

Succeeding in Weight Loss

 It's enough to make you throw in the towel before you even begin a weight loss program. Ninety percent of dieters regain the pounds they lose within nine months. Despite greater public awareness of the adverse health consequences of obesity, two-thirds of Americans continue to be overweight or obese. But don't despair. Take a cue from the National Weight Control Registry, which is tracking more than 10 thousand people who have lost weight and kept it off. In fact, the average Registry member has lost an average of 66 pounds and maintained that drop in body weight for over five years.

The National Weight Control Registry (NWCR), established in 1994 and representing the largest prospective study of successful long-term weight loss, lists the following as common features of those who maintain weight loss:
1 . They eat breakfast daily2 . They tend to maintain a low-calorie, low-fat diet
3 . They weigh themselves at least once a week4 . They watch less than 10 hours of television per week
5 . They average about an hour of exercise per day The NWCR database indicates that 94 percent of Registry participants increased their physical activity to lose weight. The number one form of exercise reported was walking.
 

Other research suggests that successful weight maintenance occurs when persons:1 . Eat an adequate amount of low-fat protein
2 . Engage in regular exercise3 . Establish rewards for adhering to proper eating and an exercise regimen.

 If you're trying to lose weight or keep off pounds that you've shed, keep yourself motivated. Remind yourself of why you've made the choice to lose weight. Set specific goals for yourself and write them down. Instead of telling yourself, 的 want to lose weight,your goal should be something more akin to, 的 want to lose seven pounds and weigh 150 pounds on my birthday. Remember that a safe weight loss is about one half to one pound per week, on average. Keep a diary that logs the steps you're taking to achieve your goal and have a sensible game plan. A registered dietitian or certified fitness professional can offer nutritional advice. Weigh yourself at least once a week, on the same scale at the same time of day and log the weight in your journal. Participating in a weight loss program benefits some dieters.

Everyone should limit refined sugar, eat healthy snacks and avoid skipping meals. Keeping track of waist and hip measurements can be a helpful tool. Seeing the numbers drop every month, especially as you begin a weight loss program, provides a mental boost. Make time for exercise on most days of the week 30 minutes as a minimum, 60 minutes or more daily, if you can. Walking is a good option for many people, but choose exercise that you like and try different types of physical activity to keep your exercise time fresh and challenging. Lastly, find a friend or loved one with whom you can share the journey toward better health. Buon viaggio!