or the National Weight Control Registry , is the largest on going study of subjects who have lost weight and kept it off. To date they have kept records, preferences, activities and eating habits of over 6,000 people. To get into the program you must have lost 30 pounds or more and kept it off for at least 1 year.
They take the data from these individuals, postulate questions, and try to answer them based on what the averages are for these successful people. According to the April edition of Runner's World magazine, there are 5 things that the majority of these people have in common;
1) They eat Carbs. In fact carbs amounted to at least 50% of their diet, 30% was fat and 20% protein. If you consume more than 34 grams of fiber with these carbs, you can lose an additional 10 pounds over the course of a year as the body burns more to process the fiber.
2) They keep a food journal. While many dieters like myself usually stop taking notes on food and calories consumed after two weeks, the majority of these successful losers kept a journal going for years.
3) They eat Breakfast. Around 80 percent of the subjects ate a balanced meal in the morning, like a cereal with fiber.
4) They weigh themselves regularly. But never more than once a week, and always on the same day.
5) They stay active. Not sure why this one is last, it should be first actually. The average person in the registry burned 2,800 calories a week in activity. If you do the math it amounts to about 400 extra a day.
I did a little reading of some of their findings and found out that the average woman in the registry eats around 1,300 calories, the average man around 1,600. They were also able to determine that there really was no difference between what kind of weight loss program you were on, as compared to those who were doing it themselves, as long as the 5 things above were getting done.
I suppose nothing surprising here really. It is good to see the hard facts and numbers of a long term study, as opposed to all the mumbo jumbo that is out there. Know where your at, move more, eat filling foods, eat in the morning, write it down. Common sense stuff that many of us lose track of in the melee to lose weight and the reckless, or feckless, way in which we pursue it.