So much has been written about how to lose weight, but what happens once we reach our goal? When we initially try to lose weight, we often focus on the final goal as the measurement of our success. “Just 50 more pounds, 30, 10; only 5 more pounds to lose and I’m done!!” But then, that’s where the hard work starts. Penn State researchers found that many of the techniques used by people who successfully maintain weight loss are quite different from those techniques used to first lose weight. And the researchers say that understanding these differences may hold the key to keeping weight off for the long term.
Successful weight loss maintenance has been defined as “intentional weight loss of at least 10% of body weight, which is kept off for at least 1 year”. But maintaining weight loss has traditionally proven to be harder than losing weight, a problem that researchers have chalked up to waning motivation. Many will diet strictly, eating nothing they're not meant to eat, and then, once they reach their goal, they’ll eat whatever they want. The “all or nothing” attitude just doesn’t work. Maintenance requires something in between.
Four specific strategies that researchers identified for successful maintenance were:
-Engaging in high levels of physical activity each week-Walking, resistance training, cycling, and other aerobic exercise for about an hour or more each day. In studies, as dieters decreased their physical activity by more than 800 kcal per week, there was a tendency to regain some weight (McGuire et al. 1999)
-Consuming a low-calorie, low-fat diet and controlling portions-Top staples include lots of fresh fruits and vegetables, especially apples and oranges, berries and melons. Avocado, asparagus; Greek yogurt, egg whites, and organic eggs; low-sodium chicken and turkey breast and almond butter. Skim milk, almond milk, and high fiber foods. Steel cut oats. Condiments like salsa, avocado, hummus, and Dijon mustard; sparkling mineral water and green tea.
-Weighing frequently to realistically see when losses and gains occur (but not more than once a week).
-Eating breakfast (typically cereal and fruit) every day- Consistency in dietary regime appears to be a commonality among successful weight losers. Eating habits were usually similar on weekends and weekdays, although some follow stricter diets during the week as compared with the weekend.
The studies emphasize that both reminding yourself of why you need to monitor your weight, and rewarding yourself for sticking to a diet and exercise plan are key to success!
All of this research makes sense on paper, but what is even more remarkable is seeing these successful behaviors in practice. Dixie Baker, Lesley Oberlin, Lauren Kraus, and Jack Kraus have all achieved a significant weight loss (over 80 pounds and up to 120 pound losses) and kept it off for anywhere from one to three years. Despite age, lifestyle, family, and even gender differences, all of them have similar strategies for maintaining their healthy lifestyle.
Lesley initially lost her weight on Weight Watchers and continues to follow the plan. Although she hasn’t been restricting her eating as much as at the beginning, she goes back to being more rigid with her food when she hits a plateau. Dixie’s first step to losing weight was when she joined Lifetime Fitness. She started reading about healthful nutrition and came across an article in Eating Well magazine about a couple who had successfully lost and maintained a significant amount of weight. The article spelled out 7 strategies that they incorporated into their lives. She started doing what they did and sought input and advice from her trainer. He suggested keeping a food journal which she did. Lauren and Jack both began with the Medifast 5 and 1 program and although they still use some of the Medifast meals in their maintenance plan, they both say it would be hard to go back to the beginning stages of very restrictive eating.
The changes in overall eating habits and how this helps maintain their weight loss is vital to their success. Lesley is much more aware of what she is eating, and measures out portion sizes instead of guessing. She also makes much smarter choices when she goes out to eat. Jack cut out bread, pasta, and white rice, as well as most refined carbs. He eats more regularly and doesn’t go long stretches without eating. Lauren drastically changed the foods she eats. She used to eat chicken fingers and ramen noodles a lot, but now her overall lifestyle and mindset about food has changed. Healthy eating definitely makes her feel better. She eats lots of fresh fruits and veggies, and loves going to farmer’s markets and trying new home-grown produce. She eats healthier whole grains when she has carbs, and tries to stay away from processed food. Dixie never used to eat breakfast, and now she does, always including a lean protein and a whole grain. She also pays close attention to portion size. She eats a LOT more veggies than previously, and makes an effort to prepare several veggies for dinner now. She also gave up soda (diet included) and eats fewer starchy carbs.
To keep on track food-wise, Dixie keeps a daily food journal and records everything she eats. When she’s planning to eat out at a restaurant, she looks up the nutritional info for the menu before she gets there and decides what she’s going to have in advance. That way there are no surprises. She loves to cook and is always looking for new healthy cookbooks to scan for ideas and inspiration. (Some new favorite cookbooks-Slim & Scrumptious, Pretty Delicious, and Master Your Metabolism).Lesley also has a food journal and, for her, that is the best way to keeps her on track. Some weeks she’s not as good with writing everything down, so those weeks she feels she is not as successful. Jack feels that eating similar foods at home helps. Also, eating lunches, and some dinners at familiar restaurants where he knows the food and knows what he can have works well for him. Weighing in weekly and writing what was going on that weekend (Birthday celebration, vacation, working out more) helps him see why he gained or lost that particular week, and what changes he needs for the new week. Lauren eats many of the same foods during the week, and varies them on the weekend “The real difference,” she says, “is I now know when I’m eating healthy or not healthy. I’m aware of what is good for my body and what isn’t”.
They all have certain foods that help them get through the day without craving the “bad” stuff. For Lesley, it’s fruits, veggies, coffee, Skinny Pop, Vita Tops, 100 cal packs, and cheese. Lauren gets by with fresh fruit, Special K, Vitatops, Turkey breast, cottage cheese, 1 square of Dove chocolate, or as we call it in my house, “emergency chocolate”! Dixie loves Chobani Greek Yogurt. fruit, 1 tablespoon of peanut butter (a lifesaver on more than one occasion), and of course, a small piece of dark chocolate. Jack loves nuts, fruit, Medifast bars, Medifast snacks, and lots of veggies and soups. He does allow some slack when he goes out of town. He prepares for it ahead of time and gets back on track when he returns.
For all four, the exercise component is crucial to their continued success. Dixie says at first she exercised just to lose weight, now it’s a habit, and if she can't go to the gym for some reason, it just feels wrong and she misses it. She’s also motivated by the great friends she has made at the gym. She says, “I have 2 friends who encourage and push me and I love that!!!” Lesley says feeling better about herself after she works out and knowing that the feeling after is worth it. (Even though some days she says it’s hard to get motivated to start)! Lauren says working out helps in so many ways. She feels stronger and healthier and can really see her improvement. She likes the “accountability; being there for my workout partner definitely helps get me there”. She loves the variety of classes, strength training and circuit workouts, and enjoys sharing new workouts she’s learned. “Showing someone else an exercise helps me work harder”. Jack knows he needs to work out regularly to help keep the weight off, and knows he’s stronger and in better shape now than when he was younger.
They all have little tips or strategies that help them stay motivated, too. Dixie has strength workouts written out on note cards, so she can just flip through her cards and select a workout. On the ring clip with the workouts is a photo of her taken 30 days before she started her weight loss journey. She keeps it there as a reminder of how far she has come. Lesley says that old pictures definitely help her as well as people who haven't seen her in a while remarking about her weight loss. Jack says when people comment on his weight loss, it keeps him going. Also, he now really enjoys shopping and being able to buy the kinds of clothes he wants. Seeing old pictures reminds him that he doesn’t want to go back. Lauren made a progression of pictures from right before she started her weight loss through her current weight. It helps her see each stage of success and how difficult it was to get to each stage, and serves as a reminder that she wants to maintain her success.
Their suggestions for those who have hit a plateau:
Dixie-“Ignore the scale for a while. Just don't step on it for a month or more. My trainer is not an advocate of me weighing all the time. While you're ignoring the scale, make sure what you're eating is on target. And keeping working out and maybe try changing up a few things. Try a new class. Maybe try a new machine. Try increasing the level on the Octane or increasing the incline on the treadmill. Because I have hot a plateau several times, I am a firm believer of just continuing to do all the right stuff and just push through and eventually the scale will respond"
Lesley- “Working out more often, writing things down, new recipes!”
Jack- “Keep trying. When you have a down week, don’t get frustrated. Just get back on track and do what you need to do"
Lauren- “Allow room for indulgences on special occasions or trips, but in moderation. And, don’t beat yourself up if you indulge; Just get back on track"
Moreover, they all have the research to back up their practices. One of the most important findings was that people who were successful at weight loss maintenance for 2 or more years had a nearly 50% greater chance of keeping the weight off. They found that the added length of time provides individuals with opportunities to acquire, practice, and refine long-term coping skills associated with weight loss maintenance (McGuire et al. 1999). Each additional year of maintenance increases the odds for continued success, proving that long-term weight loss success is a reality that can be attained with determination and watchfulness, something Lesley, Lauren , Dixie and Jack can all attest to!
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