What Really Works to Keep the Weight Off

By , SparkPeople Blogger
If you've ever lost weight and then worked on maintaining that loss, you know that it's not as simple as one might think.  Figuring out the balance between how much to eat and how much to exercise can be tricky.  But there's often more to it than that.  A new study of maintainers has found that the strategies they used to lose the weight are not quite the same as the ones they use to maintain it long-term.
 
The study, published in the American Journal of Preventive Medicine, "analyzed survey responses from 926 people who were overweight (whose BMI was over 25) and had tried with varying degrees of success to lose weight and keep it off. The responses detailed whether they used 36 specific weight-control practices either in losing weight or keeping it off. They defined successful weight loss as losing 10 percent of body weight, and weight maintenance as keeping that 10 percent off for one year.
 
Maintaining weight loss is typically more challenging than taking the weight of initially.   On average, most people regain the weight within 3 to 5 years, and eventually the weight loss cycle begins again.  According to the study, it's not the balance of calories in versus calories out that is the biggest hurdle for maintainers.  Researchers found two techniques that were particularly effective for keeping the weight off:

1.  Remind yourself why you need to control your weight (whether it's simply for better health, to keep up with your young children, to accomplish a fitness-related goal, etc.) 
2.  Reward yourself for sticking to your diet and exercise plan.  Just because you are no longer reaching weight loss milestones does not mean that you don't deserve recognition for the accomplishment of continuing to work hard and maintain your weight. 
 
Other experts are skeptical of the results, saying that basically the same things are required to lose the weight as they are to maintain the loss- sticking to a regular diet and exercise plan.  The motivation to continue with the plan will determine whether or not there is continued success. 
 
Are you getting close to your weight loss goal and need tips for how to keep it off?  Check out Your Nutrition Plan for Maintenance, Your Fitness Plan for Maintenance,  and the series Maintaining a Healthy Weight.
 
What do you think?  Does it take different things to maintain your weight than it does to lose the weight?  Or are they basically the same?