Have you ever wondered what it REALLY takes to not only lose a significant amount of weight but to also succeed with the challenge of keeping it off? Researchers with the National Weight Control Registry (NWCR) have been working to answer these questions since 1994 with data from successful “losers”.

The registry has collected data on more than 4,000 participants. To qualify for inclusion in the Registry, an individual must be 18 years of age or older and have maintained a weight loss of 30 pounds or more for at least a year. The average NWCR participant has actually lost closer to 66 pounds and kept the weight off for 5.5 years.

About 80 percent of the NWCR respondents are women. So I’ve found the trends to be quite revealing and relevant for this website.

Although the participants chose to follow a variety of diets there have been certain defining trends. These individuals did not eliminate entire food groups from their diet. Ninety-two percent chose instead to limit their intake of certain foods. For example, some chose to eat less than once a week at fast food restaurants.

The majority of the participants chose to eat healthy low calorie and low fat diets, eat breakfast every day, and engage in a high level of physical activity. They did not choose fat-free or carbohydrate-free food plans.

The latest available research results that I can find suggest the participants have an average of about 1400 calories per day. Twenty-four percent of daily calories come from fat, 19 percent of calories from protein, and 56 percent of calories from carbohydrates. The participants reported cutting back on sugars and sweets and eating more fruits and vegetables. In addition, they eat five meals a day on average.

Ninety-four percent of the participants increased their physical activity. Walking is the most common choice.

Seventy-five percent of the participants weigh themselves once a week. Many felt that weighing themselves once a day could be discouraging. Weight can vary from day to day because of a number of factors such as fluid intake, sodium intake, and time of the month for women.

Everyday weighing may not work well for many people but some kind of weight loss tracking can be motivating. The challenge is finding an accurate scale. Body weight scales/bathroom scales for the home are rarely as accurate as those found in medical clinics and offices. Scales that measure body fat are even less accurate. I’ll share some information with you on choosing a body weight scale at another time.

[Update: December 2008. I’ve now completed two articles on body fat monitors and weight scales: Body Fat Scales and Body Fat Monitor and Weight Scale Reviews ]

About one third of NWCR participants described their experience with maintaining weight loss as hard. But another 1/3 reported this challenge to be moderately easy and 1/3 as easy! I find this to be very interesting and not what I have encountered. I’m wondering if there is a significant difference between men and women and between younger women versus older women?

There is another statistic that may be more revealing than what I just shared. Forty-two percent claim that maintaining weight loss is less difficult then losing weight in the first place. That suggests that possibly 58 percent feel the opposite? (Unfortunately, no information is available to answer this question that I can find.) Take heart. You CAN succeed in losing and maintaining weight loss but most people have not found it to be easy overall.

The most significant motivating factor is having a strong internal reason for wanting to lose weight. By internal I mean the motivation must come from within. The stronger the reason, or why, the better your chances for success! Read my previous post on succeeding with weight loss (You do have what it takes for weight loss) to learn more.

In the coming weeks I will be sharing tips on how to choose the best diet plan for you. And I will review some of the most popular HEALTHY diet plans. For the registry participants, 45% lost weight on their own. A little more than half, 55%, had the help of a weight loss program. (If you would like to learn more about choosing a weight loss program you may want to read my articles on this topic. Choosing the best weight loss program for you and Which Weight Loss Program is Best?)

Have a great week, watch those calories, and most importantly, stay healthy!

(In this season of giving and thinking of others do take care of yourself. Make better choices than me.

I enjoyed my week with my mother in Florida and visiting with many of the people in the Senior Living Residence where she stays. But I did not keep up with my usual exercise. That along with sleeping on my mother’s couch and lugging my laptop carry-on bag through the airports proved to be too much for my back.

I’m beginning to feel better but it will take a few more days to heal. So I apologize for not posting as often!)

Happy Holidays!

Lori