Now, let's take a look at the National Weight Control Registry, a database of more than 3000 people who have lost at least 30 lbs and kept them off at least one year. How'd they do it? We can learn so much from the success of others. Here are just some of the insights gleaned from the profiles of these "successful losers":
- Most registry members eat low-calorie, low-fat
diets. Women in the registry report eating an
average of 1206 calories a day (24.3% as fat). Men,
1,685 calories a day (23.5% as fat). - On average, registry members report burning 2800
extra calories a week doing physical activity. The
average duration of activity (including things like
chores as well as exercise) is two hours a day. - Walking is the preferred form of exercise amongst
registry members. Stationary cycling, road cycling,
aerobics, and treadmills also are popular. - Registry members eat an average of 5 times a day,
with most meals being prepared at home. - Among those members that modified their diets (the
vast majority), about 90% limit their intake of
certain kinds of food, about 45% limit the amount
of high cholesterol foods they eat, and 44% count calories. - Surprisingly, 42% say it is easier to maintain their
weight loss than it was to lose the weight. - Most registry members tried diet aids and diet books
and found that they didn't work. But more than half
lost the weight through a formal weight-loss program. - 75% weigh themselves at least once a week; 38% weigh
themselves daily. - A majority of registry members say that weight loss
improved their quality of life, including their
physical health, mood, and energy level. - Registry members who lost a lot of weight early on
were more likely to regain weight than those who
started with slow, steady progress.
The National Weight Control Registry was founded by researchers at the University of Colorado and the University of Pittsburgh, who have published numerous findings in several prestigious journals.
The closest thing to a blockbuster finding in this research is the average level of activity reported: 2800 calories a week! That's no stroll around the block. Typically, you'd have to walk about 28 miles to burn that many calories. So to me, the take-home message is: If you want to lose weight, and keep it off, you have to be active. Really, really active.
