10 Traits of people who have successfully lost weight?and managed to keep it off

Losing weight can be hard. However, maintaining that lost weight is often harder.  

According to a recent meta-analysis of long-term weight loss studies, participants regained more than half of the lost weight within 2 years and regained more than 80% of the lost weight by 5 years.  

So, why is it so difficult to lose weight and keep it off?  

This most common reason for weight loss failure is because most people are not making sustainable lifestyle changes. In most of these cases, they follow a very restricted diet, which often involves a long list of “forbidden” food. Dieters often find it challenging and frustrating to continue restricting their food intake and choices as it is not something enjoyable to do. Even if they manage to limit their calorie intake, long-term calorie deprivation can lead to changes in hormones, metabolism, and cognitive functions that make it hard for us to continue those behaviours needed to keep weight off (afterward we evolved to handle feasts and famines)- this is when the weight plateau kicks in.  

Numerous research studies have found that the key to staying at a healthy weight is to reinforce healthy habits. Here are the common habits of people who lost weight and kept it off, they… 

1. Set realistic goals – losing >10kg in a month might sound amazing, but it is unrealistic, often very hard to sustain and can be unhealthy. Instead try to start your journey by focusing on losing 0.5-1kg each month. Although it may take some time to reach your goal, it is definitely achievable by most people! 

1. Don’t go on a diet – Don’t take diet pills, cleanses or extreme diet strategies. All these are not going to last, results will only be temporary. Instead, success weight loss maintainers start by making small changes to their diet (eg. eat loads of veggies and drink lots of water) to improve their daily nutrition over a period of time.  

1. Have a healthy eating routine – eat regularly everyday (eg. 3 main meals and 2 mini snacks). People who succeed at long-term weight loss tend to have a regular eating routine, avoiding excessive snacking. Keeping a food journal will help you learn about your eating pattern and identify undesirable eating habits.  

1. Eat small meals throughout the day – according to a research conducted by Harvard University, eating frequently can help with weight loss. People who are overweight tend to eat less at main meals and eat less frequently than to those at a healthy weight. Eating small regular meals does not mean filling up on snacks alone. You need to add plenty of veggies and wholefood (eg. wholegrains, legumes, fruits) to have a well-balanced nutritious diet.  

1. Always pay attention to food labels – the nutrition label on food packaging contains a lot of useful information in helping you make healthy choices. Make sure you are looking at the per 100g column, as different food companies will vary their serving size. Choose a product that contains more fibre but less in calories, saturated fat, sugar, and sodium (salt).  

1. Drinks lots of water – start your morning with a big glass of water and keep drinking more throughout the day to keep you hydrated is a great way to boost weight loss with minimal effort. Drink a glass of water before looking for food. It will make you satiated and also reduce cravings.  

1. Eat lots of vegetables – Vegetables are good sources of fibre, vitamins and minerals, and water. Eat plenty of veggies and fruits to help you feel fuller for longer on fewer calories. The more veggies you eat at the main meals, the less likely you will look for a snack afterward.  

1. Eat mindfully – mindful eating involves being fully aware of what is happening within you and what you are putting into your body. Notice your foods’ colours, smell, flavours, and textures, take small bites, and chew slowly. Before you snack, ask yourself, “Do I need it?”/ “Am I really hungry?” or do something else like going for a walk or reading to take your mind off the snack.  

1. Don’t feel guilty – having a cheat meal or having a slip once in a while is not the end of the world. In fact the 80:20 rule can work well (80% of the time eat healthily). They can easily get back on track in the next few days. They won’t feel guilty from eating a chocolate bar or a cake occasionally, as they will stick to their daily routine 80% of the time. Everyone deserves a little break to have something that they enjoy.  

1. Exercise, exercise, and exercise! - can’t say this enough. Physical activity is one of the most critical aspects of successful weight management. Exercise can not only positively affect your body composition (reduce belly fat!), but it can also decrease the risk for chronic disease and improve your mental health. It is recommended to include AT LEAST 30 minutes of moderate physical activity every day. If you are aiming to lose weight, you may need to exercise more to reach your goal!  Look for opportunities to be active and it doesn't have to be in the gym - walking, dancing, swimming. If you are severely overweight then working out with a qualified exercise professional reduces the risk of injury and can be very motivating!

Gradually making a few small changes in life can be an effective way to succeed in long-term weight loss… contact Dr Liz today if you'd like to see how she can help support your health and fitness goals. [email protected] or https://drliznutrition.com/

Hall, K. D., & Kahan, S. (2018). Maintenance of lost weight and long-term management of obesity. Medical Clinics, 102(1), 183-197. 

 Acknowledgement: Written by Nikki [email protected] Nikki has a Master of Nutrition and Dietetics Practice and is available for Nutrition and Dietetic opportunities.