List Five Strategies Common to People Who Have Been Successful

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The Answer is Those who are successful in maintaining their weight loss have established regular exercise regimens and careful eating patterns, taking in less energy than the national average. Because formerly overweight people are more efficient at storing fat, they do not have the same flexibility in their food and activity habits as their friends who have never been overweight. With weight loss, hormones involved in appetite regulation shift in a way that encourages weight gain, and metabolism shifts downward so that formerly overweight people require less energy than might be expected given their current body weight and body composition. These hormonal and metabolic changes persist over time. Consequently, to keep weight off, they must either eat less or exercise more than people the same size who have never been obese. Put simply, it takes more to prevent weight regain than to prevent weight gain.
In addition to limiting energy intake and exercising regularly, one other strategy helps with weight maintenance: frequent self-monitoring. People who weigh themselves periodically and monitor their eating and exercise habits regularly can detect weight gains in the early stages and promptly initiate changes to prevent relapse.
Losing weight and maintaining the loss may not be easy, but it is possible. The National Weight Control Registry tracks over 10,000 individuals who have maintained a significant weight loss over time. Strategies of those who have been successful may differ in the details, but in general, most do the following:
Eat a low-kcalorie diet (usually small portions four to five times a day).
Follow a diet that is high in nutrient density and low in energy density.
Eat breakfast (curbs hunger).
Engage in physical activity regularly (at least 60 minutes of moderate activity daily).
Monitor weight frequently (at least weekly and take prompt action with small gains).
Use productive problem-solving skills and positive self-talk.
Limit television time (less than 10 hours a week).
Consult a registered dietitian, physician, or other support person (or group).

List Five Strategies Common to People Who Have Been Successful

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