4 Easily achieved weight loss secrets from people who have lost over 30 pounds
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Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist
What are four weight loss secrets of people who have lost at least 30 pounds and have kept it off for at least one year?
Here are four weight loss secrets of people who have lost at least 30 pounds and have kept the weight off for at least one year:
- 78% ate breakfast every day
- 75% weighed themselves at least once a week
- 62% watched less than 10 hours of TV per week
- 90% exercised, on average, about 1 hour per day
Note: These statistics were gathered from over 10,000 members of the National Weight Control Registry.
These four weight loss secrets are simple enough to be achieved by everyone.
Breakfast is important
When you eat breakfast, you are "breaking the fast" and kickstarting your metabolism. You can build your breakfast to include a variety of nutrient-rich foods from the five food groups, especially protein. You could just start with something like a glass of low-fat milk. As Jane Brody, a New York Times health writer used to say, "Eat breakfast like a king, lunch like a prince, and supper like a pauper."
Weigh yourself regularly
Though there are pros and cons of daily weighing, many studies have shown that regular weighing can be that extra motivation and accountability factor for weight loss and weight maintenance.
Limit screen time & exercise
Limiting screen time and increasing exercise go hand in hand. Don't just exercise to lose weight but find a form of movement that will bring you joy. Activity that you actually enjoy will be sustainable for more than a year!
How can you use weight loss success stories for motivation?
1. Make a list of reasons why you want to lose weight.
- Feel more comfortable in your jeans
- Lower your cholesterol or blood pressure
- Have more energy when playing with your children or grandchildren
- Increase performance at work
- Improve fitness level
- Prepare for an upcoming event, for example, wedding, beach vacation, reunion
- Not get out of breath when climbing a flight of stairs
2. Read some diverse and inspiring success stories from the National Weight Control Registry.
These stories are from people who have made positive lifestyle changes and have kept the weight off for at least one year. Choose someone who is in a similar situation so you can relate to their challenges and learn tips on how to overcome obstacles.
3. After reading some success stories, ask yourself these three questions:
- How did this person lose and maintain weight?
- What was the role of exercise in this person's weight loss and weight maintenance?
- How was exercise important for weight loss and weight maintenance?
4. Imagine your own success story.
Nothing inspires success as much as seeing and hearing about success. Ordinary and amazing stories can help motivate you when the going gets tough. Remind yourself why you wanted to lose weight in the first place and think about the common characteristics of people who have lost 30 pounds and kept it off. Perhaps you will be the next success story!
Please share with us your new habits for long term weight loss success!
Edited and reviewed by Brenda Braslow, MS, RDN, LDN, CDE on May 6, 2020.
Updated: May 8, 2020
Weight Loss->Motivation
May 8, 2020
