The National Weight Control Registry has tracked more than 6,000 individuals who have lost a significant amount of weight (average: 60 lbs) – and kept it off for over 5 years. Tips from this group:
- Have a fairly structured diet.
- Eat breakfast (yes! It really is the most important meal of the day!).
- Eat consistently during both the week and weekend. By consistent, I mean they eat the same types of foods and at the same times.
- Have less fat – it saves calories.
- Believe it or not, about 50% of their calories were from carbs.
- Three meals each day (no skipping!).
- Several healthy snacks.
And, of course, more physical activity. Hmm, nothing earthshaking but still important.
Yup, people can lose weight and keep it off. And you don’t need to do anything heroic or make spectacular changes – small changes that you can live with for the long term seems to be the way to go.
A healthy between-meal snack idea is dip from reduced-fat cream cheese, nonfat yogurt and sugar-free preserves. Dippers? Fresh fruit, of course. And then for a different twist, whole-grain toaster waffle wedges. YUM.