How to keep the weight off
I’ve worked hard this year and lost more than 30kg, mostly through diet and walking. Lately the weight loss has stalled even though I’m still sticking to my plan and I’ve just increased the amount of exercise to kick start it again as I only have another 5-10kg to go. Once I get there will I still have to maintain the diet and exercise I’m doing to maintain it?
Well done for your efforts – it’s not easy to change eating, exercise and lifestyle habits of a lifetime. Many people who lose a significant amount of weight find it challenging to keep the weight off.
In the United States, the National Weight Control Registry tracks more than 10,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. They found that those who successfully maintain weight loss share some common behaviours:
❚ Exercise daily: 90 per cent exercised for an hour a day, on average. Whatever physical activity you choose to do, make sure it’s something you enjoy – if you have to force yourself to do something you hate, it makes it harder to maintain.
❚ Calorie control: Successful maintainers stuck with a lowcalorie diet. Choosing nutrient dense, unprocessed wholefoods and your calorie count will take care of itself. Paying attention to the amounts of fat, carbohydrate and protein you’re eating, and your portion sizes, also helps with long-term weight control.
❚ Eat breakfast: 78 per cent of successful maintainers ate breakfast every day. It’s worth noting that while eating breakfast is generally associated with healthier habits overall, skipping breakfast doesn’t inevitably mean you’ll gain weight or have less healthy habits. The evidence is mixed when it comes to the significance of eating breakfast and this indicates it’s a very individual thing. Find out what works best for you.
❚ Weigh in: 75 per cent of successful maintainers hopped on the scales every week. Keeping track of your weekly exercise, food and sleep habits – as well metrics such as how your clothes are fitting, your energy levels and mood – keeps you in check and gives room to adjust behaviours week to week.
❚ Less than 10 hours of TV a week: 62 per cent of successful maintainers watch less than 10 hours of TV a week. When you’re watching television you’re mostly sitting still, or mindlessly snacking which doesn’t bode well for maintaining weight loss.
❚ Raewyn Ng is a Movement and Wellness Coach at Mybod and Kula Wellness. Send her your body and exercise questions to life.style@fairfaxmedia.co.nz with ‘Dear Rae’ in the subject line.