Have you ever heard the saying that ‘losing weight is easy, keeping it off is the hard part’? Well, by no means is it easy to lose weight but many seem to struggle even more when it comes to maintaining their weight long term. In fact, it seems that we are able to lose the weight but unable to keep it off long-term.
The National Weight Control Council tracks and studies individuals who have successfully lost weight and maintained it long term. It summarises 4 habits these people have in common that helped them maintain weight, these are:
78% eat breakfast every day
Having breakfast gets the metabolism going in the morning and supplies your body with fuel to begin the day. You are less likely to make poor food choices or over eat later in the day if you have breakfast.
75% weigh themselves at least once a week
While you don’t want to get in the habit of weighing everyday, weighing once per week when you’ve reached your goal weight helps you to keep track of where you are at. It also lets you know if the weight has begun creeping up and this enables you to do something about it when it’s only up by 1-3kg. It’s important to do something early and not let your weight go up by 5 or 10kg before you lose it again. Set a 2-3kg upper and lower limit around your goal weight and never let your weight climb higher than this before doing something.
62% watch less than 10 hours of TV per week
Time watching tv is usually sedentary time. Try exercising, cleaning the house, gardening or getting to bed earlier instead. If you have the room or resources, you could also put an exercise bike or treadmill in front of your tv and exercise while you watch!
90% exercise, on average, about 1 hour per day
As much as we hate hearing the ‘E’ word, it’s true – if you want to maintain your weight long term, you need to exercise. So find exercises you like and ways to keep more active during your day. Having someone to exercise with and varying your exercise routine can help keep it interesting. To learn more about how much exercise you should do or how to get more active visit the Australian Department of Health site here.
If you need help losing or maintaining weight, an Accredited Practising Dietitian like myself can help. For enquiries contact Gloria by clicking here or email: firstname.lastname@example.org