Finding weight loss that lasts
Is it possible to find weight loss that lasts? I recently lead a workshop on this very topic. There are tons of ways to lose weight, but there’s not a lot of evidence on how to keep it off. Weight loss that lasts is an elusive goal for many. The data backs this up. A metanalysis of 29 studies on long-term weight loss showed that more than half of the lost weight was regained within two years, and by five years more than 80% of lost weight was regained. Despite these dismal statistics, there are several things that my research revealed that DO help with long term weight loss maintenance. I wanted to share some of the take home points from the workshop with our blog readers.
Here are four things that I talk about in every session with a client that wants to lose weight.
1. Lift weights. Lifting weights has little to do with nutrition, but a lot to do with weight loss (see Meet Diet’s BFF). We lose muscle mass as we age, which lowers our metabolic rate (how many calories we burn each day). If you don’t consistently strive to keep your muscle mass or to build muscle mass, the weight will creep up. We’re not talking about bench pressing 200 pounds, we’re talking about a few minutes with light hand weights or resistance bands to get started.
2. Be prepared for setbacks. We have to accept that weight fluctuations are normal and we may put on a little weight when things disrupt our routines (new baby, a cross country move, times of high stress, an indulgent vacation etc.). These blips on the radar WILL move your weight, and that’s okay. I encourage clients to find a happy weight range to operate in and commit to getting back on track quickly.
3. Stick to your plan all week long- including weekends! There are seven days in a week and I challenge my clients to be accountable each and every day. I work with clients to establish a realistic “treat” budget so that there’s some room for fun and yum.
4. Make sustainable lifestyle changes. It boils down to this - if you can’t see yourself doing it for the long haul, you might be wasting your time. Invest in your long term goals but making incremental changes and get the support you need along the way. Ready to get started?
Click here to read Healthline’s article with 17 ways to maintain weight loss.