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Losing is hard enough. Keeping it off is even harder. Now a new study by Penn State researchers suggest that the techniques that work for losing weight are not necessarily the same as those that help you stay slim.
First, researchers surveyed more than 1,100 people who had reached a significant loss of weight and kept it. The researchers identified 36 practical weight loss and weight-maintenance at least 10% of the group used.
Next, the researchers conducted a national telephone survey of overweight (with a BMI of 25 or higher) who had tried to lose weight and keep it with varying success: about 11% reported losing weight successfully, defined as the loss of at least 10% of body weight, and 21% were able to maintain that loss for at least one year. The researchers asked how often they used their 36 previously identified techniques: "Rarely or never" "often or very often" or
The survey found that people who have lost weight. successfully done so to participate in weight loss programs, reductions on sugar and carbohydrates, eat healthy snacks, not skipping meals and participation in different types of exercise.
no all techniques that led to the initial weight loss, however, were associated with weight maintenance ,. Continually setting up an exercise regimen helped people lose weight, for example, but those who have kept the weight off tend to stick with a consistent exercise program. This may be because testing with a variety of workout routines can help people as they try to lose weight, but once they found what works for them, they tend to stick with it for maintenance.
The study noted that four strategies have been associated with weight maintenance, but no loss:
- A diet rich in low-fat proteins
- Following a consistent exercise program
- Rewarding yourself to diet and exercise
- remind you why you need to lose weight
"It seems a little like love and marriage," study author Dr. Christopher Sciamanna, professor of medicine and public health sciences at Penn State College of medicine, told WebMD. "What you come to the altar is likely to be quite different from what helps you stay married long term. [And] not recognizing this transition and adaptation of different practices also get you in trouble "
Yet, say many experts in nutrition and obesity, the underlying fundamentals of weight loss and maintenance are the same :. You have to eat a healthy diet and increase your exercise. People who lose weight and keep it tend to eat healthier foods significantly and do a lot more than the average American exercise.
But what can move between phases of weight loss and maintenance is the state of mind of a person, rather than focus on the loss of an active short-term weight, the people need to start focusing on the long term, permanent lifestyle changes and behavior if they want to keep the weight that was lost. The key, experts agree, is motivation, not necessarily the details of your weight loss program.
The study had some limitations, including the fact that the weight and behavior of all respondents were self-reported. The study appears in the American Journal of Preventive Medicine .
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