| Lifestyle One of the best ways to determine whether someone is successful in a weight-loss program1 is how well they adhere to the program. The principle component of adherence is a serious commitment to making the necessary lifestyle changes. “Lifestyle” is a catchall phrase for many factors that generally consist of dietary changes, behavior modification, and activity level. |
The National Weight Control Registry has researched these lifestyle changes and determined that people who are successful at weight loss and maintenance share some common characteristics:
Diet: They choose a low-fat, low-calorie diet.
Breakfast: They eat breakfast every day.
Monitor: They track their progress by weighing themselves about once a week.
Permanent: They view the changes they are making as permanent. They are not on a diet but are determined to make changes to their lives.
Activity: They maintain a regular exercise program.
OTHER LIFESTYLE CHANGES THAT HELP INCLUDE:
Portion control: Most people are bad at determining the size of portions, but this is something that gets better with time.
Keeping a food record: While keeping a record of everything you eat and drink can seem cumbersome, it is actually a great way to learn where you may be eating more calories than you realize and can be quite helpful with your weight-loss progress.
Eating structured meals: The more you can take the guesswork out of eating, the better. Find a good stable of recipes that you can turn to when you are feeling hungry or pressed for time.
It is also important to remember that there is a strong emotional/mental part of eating. It takes practice to understand if emotions are driving you to eat more. Identifying and controlling stressors can really help! The participation of friends and family can add essential support in your weight-loss endeavors.
The good news about improving lifestyle factors is that they have an additive effect on your weight loss; when you exercise, you feel better mentally, and this, in turn, helps you avoid junk food. The more lifestyle changes, the better. Make lifestyle changes a partner in your weight-loss goals.
- Pagoto SL, Appelhans BM. A call for an end to the diet debates. JAMA. 2013 Aug 21;310(7):687-8. PMID: 2398908123989081.
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