What do 10,000 People Who Have Lost at Least 30lbs. Have in Common?

The National Weight Control Registry (NWCR) is a study that follows people who have lost at least 30lbs and have kept the weight off for over a year. Over 10,000 people have enrolled in this study to date. The enrolled participants get a questionnaire every year that asks them about their eating habits, exercise program, maintenance goals and behavioral strategies surrounding their weight loss successes.   

The physician investigators then review the data to determine if there are common features among this group that have led them to success. Study participants have kept the weight off anywhere from one year to 66 years. Some have lost the minimum required 30lbs., and others have lost 300lbs. Some of these people lost weight quickly, while others took up to 14 years to lose a significant amount of weight and keep it off.

Here are the most important and significant findings that enabled these participants to find success. They will help you too:

1. 98% of the participants modified their diet intake to lose weight (i.e. they reduced their intake of calories.)

2. 45% of these people lost weight with their own diet, and 55% of them used some type of established diet program such as Weight Watchers, Nutrisystem or a diet developed by their physician.

3. 94% increased their physical activity. Most of these people said they just walked for exercise.

4. 90% exercised for an average of 1 hour per day.

5. 78% ate breakfast every day.

6. 75% weighed themselves at least once per week.

7. 62% watched less than 10 hours of television per week.

My response: There is nothing crazy or difficult to follow here! If you have been reading my blog and following along you are probably already on the right track. My message here is to monitor your diet and make just small changes over time. My favorite and easiest diet recommendation is to reduce your simple carbohydrate intake (breads, pasta, rice, cookies, crackers) by 25-50% per day and replace them with natural foods.

How can you do this?

1.  Avoid eating these types of carbs for at least one meal if not two per day. Simply replace your daily lunch sandwich with a salad or perhaps just take away one piece of bread and eat an open-faced sandwich.

2. Skip the bread at dinner and stick to veggies and lean meat.

3. Snack on nuts, fruits or raw veggies instead of pretzels, cookies, candy or crackers. Have these healthier snack options on hand so you don’t fall back into old bad habits.

4. Start today and not tomorrow.

Perhaps start with just one of these changes and then add another one in as you feel comfortable. You will be able to reduce your caloric intake and lose weight. The other big take away is exercise. Try to exercise every single day. It’s not that hard to do! What kind of exercise should you do? Any kind that you want! As mentioned above, most of these people in the study simply walked. You can walk every morning before work, during lunch or after dinner at home. If you like to bike, run or play tennis then go for it. Get off the couch, up from your desk, walk away from the television or from the kitchen and get moving!

Stay Healthy!……DocMatthew

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The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider.