Exercise Won’t Make You Thin – Successful Losers

sucess loserYou’ve lost weight – more than once – but you always put it back on again. Experts agree that maintaining loss is the even harder than losing it in the first place. And according to people who should know – a group who lost big amounts and successfully remained slimmed down – regular physical activity is an important part of their success.

Secrets of the Successfully Slim

The National Weight Control Registry  – which maintains a registry of 5000 people, average age 45, who have lost big amounts of weight and kept it off for more than a year – looked at the lifestyle secrets of these people, with weight loss of 30 kg for an average of 5.5 years.*

Nine of ten of those who were successful modified both diet and exercise to lose weight and keep it off.

Successful strategies included:

  • eating a diet low in fat
  • frequent self-monitoring of body weight and food intake
  • high levels of regular physical activity

Low Calorie, Not Low Carb Best

Specifically, these successful slim people (80% of them women) followed these guidelines:

  • low calorie diet of on 1381 kcal/day on average
  • 24% fat, 19% protein, and 56% carbohydrate calories
  • < 1% of participants consumed a low carbohydrate diet
  • the few who did eat < 24% carbohydrate calorie diets maintained their weight for less time and were less physically active
  • consumed  5 meals per day, ate at fast food restaurants only 1x week, and 2.5 meals per week at other restaurants
  • 3 in 4 participants weighed themselves either daily or weekly
  • most participants monitored their dietary intake regularly, particularly if they noted more than a couple lbs of weight gain
  • 91% of the registrants used exercise to assist them with weight maintenance
  • women averaged 2545 kcals/wk and men 3293 kcals/wk in physical activity; this is equivalent to walking 20-30 miles per week
  • most increased both lifestyle activity and regular structured exercise
  • 77% of registrants used walking as their main form of exercise
  • 1 in 5 engaged in weight training
  • among those who regained weight, they increased fat intake, decreased physical activity by an average of 800 kcals/wk, and reduced the amount of self-monitoring activities

The Registry study offers hope for those who stick with it. It found the longer you do it, the easier it gets.  “Once these successful maintainers have maintained a weight loss for 2–5 years, the chances of longer-term success greatly increase,” the NWCR study says.

* Rena R Wing and James O Hill, http://www.nwcr.ws/

 

 

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  • Вечер добрый. Вот меня, как консультанта из Белорусии, беспокоит вопрос о отношении к нам, так сказать к тем, кто только начинает свою карьеру… Поговаривают, что в других странах накануне праздников, консультантов поздравляют, дарят что-то ценное, а не обходятся банальной открыткой, как это делается у нас… Ведь это же несомненно и приятно и понимаешь, что тебя хотя бы немного, но уважают. Расскажите, как у Вас с этим?

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