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How to Keep the Weight Off

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What Worked for 61 People to Lose Weight!

This lens explains in plain English what 61 people did to lose weight. That's 61! That's more people than fit on. a. bus. Wouldn't you like to know what worked for that many people? Read on!

Interviews revealed five broad themes among 61 individuals, mostly white women, who reported on what they did to successfully maintain weight loss. Participants in this study had to have lost at least 30 pounds and maintain that loss for at least a year. They also had to be over 21 and not pregnant. No participants had had weight loss surgery (e.g. gastric bypass, bands, balloons, etc), so no dangerous tricks or extreme surgeries here!

The five themes were nutrition, physical activity, restraint, self-monitoring, and motivation.

(photo courtesy http://www.flickr.com/photos/rmgimages/4881836687/)
Study citation:
Stuckey, H.L., Boan, J., Kraschnewski, J.L., et al. 2011. Qualitative Health Research. Using Positive Deviance for Determining Successful Weigh-Control Practices. (21) 563-579.

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Nutrition

eat good stuff

Nutrition practices included reading nutrition labels, eating plenty of fruits and vegetables, eating healthy snacks, low-fat protein, avoiding fasting (skipping meals, going too long without food), and eating mostly the same things each meal. Some participants reported only buying healthy foods, for example, only having raw fruits and vegetables to snack on. One said, for eating the same everyday, "I shop for similar foods every time I go to the store." Another reported, "I consistently eat the same thing for breakfast ... It does not change."
  1. Read nutrition labels
  2. Eat plenty of fruits and vegetables
  3. Eat healthy snacks
  4. Eat low-fat protein
  5. Avoid fasting (skipping meals, going too long without food)
  6. Eat mostly the same things each meal

Lenses to Help You Implement These Ideas

Nutrition

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Physical Activity

three days a week

For physical activity, participants did exercises they enjoy, followed a consistent work out routine, fit exercise into their lifestyles, walked, did varied exercises, exercised with others, and recorded how much they exercised each day. Exercising at least three days a week was common.
  1. Exercise at least three days a week
  2. Do exercises you enjoy
  3. Follow a consistent workout routine
  4. Fit exercise into your lifestyle
  5. Walk!
  6. Do varied exercises to include all muscle groups
  7. Exercise with others
  8. Record how much you exercise each day

Lenses to Help You Implement These Ideas

Physical Activity

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Nutritional snacks!

If you've seen my other lenses, you might notice how I'm a fan of dried fruit, especially the Philippine brand dried mangoes. They're amazing and I want to convert everyone to be a fan too!!!!
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Restraint

limit sugar intake

Restraint was the third theme. Every participant limited their sugar intake in their food and drink. Importantly, participants indulged in small amounts of their favorite treats. They replaced high-calorie food or drink with lower-calorie versions, and many limited their carb intake. Also, when eating out, they avoided eating or drinking too much.
  1. Limit sugar intake in food and *drink*
  2. Indulge in small amounts of your favorite treats
  3. Replace high-calorie food or drink with lower-calorie versions
  4. Limit your carb intake (breads and pastas, which are both easy to overindulge)
  5. Avoid eating or drinking too much

When eating at a restaurant, request a to-go bag or box immediately and put half or a third of the food on your plate into it. Portion sizes are notoriously huge in the US.

Self-monitoring

record and plan

Self-monitoring was key in losing and maintaining weight. Planning meals and consequently what to buy at the store, weighing oneself, and keeping a food diary were also strategies for self-monitoring.
  1. Plan meals and what to buy at the store
  2. Weigh yourself regularly
  3. Keep a food diary
Walking was a common activity as was exercising with others.

Walking is great exercise! 

Motivation

revisit record and be self-aware

Revisiting food diaries and recorded physical fitness progress were motivational strategies. Reminders, such as sticky notes or lipstick messages on the bathroom mirror motivated almost all participants. Some would remind themselves about their goal of losing weight while others would remind themselves that they had already eaten their allotted amounts of sweets for the next few days or that they needed to eat more fruits and vegetables.

For some, noticing how many other people were overweight was a motivational tool. One participant said, "When I see big people in the supermarket, even big kids, I am reminded to take my time and put healthy items in my cart." Another said, "It is heartbreaking to think about being so overweight. I am grateful that I was able to make changes to get out of it. I remember how it felt. It makes me conscious that I do not want to go back there, and it helps me stay on my goal."

Looking into information on healthy lifestyles, for example, by watching TV shows like the Biggest Loser or subscribing to fitness magazines were mentioned. Lastly, participants thought about their goal of losing weight.
  1. Check your food diary and recorded physical fitness progress
  2. Give yourself reminders wherever you need to (in your calendar, on a bathroom mirror, on the fridge, at work, etc.)
  3. Notice how many other people are overweight
  4. Always be on the lookout for health and fitness information and ideas
  5. Think about your goal of losing weight and keeping it off

Lenses to Help You Implement These Ideas

Motivation

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There are many ways to implement these strategies. Find what works for you.

Other interesting strategies that WORK to lose weight

quotes from participants

painting toenails!* "I try to walk 10,000 steps a day with a pedometer."

* "I walk to work and at work ... I walk every day for 40 minutes to one hour, to and from work."

* "I really enjoy exercising ... I like how it makes me feel. I like that I am doing my body good, burning calories, and keeping my muscle tone up."

* "sherbet over ice cream"

* "Instead of putting four sugars in my coffee, I put two."

* "I remind myself of the things I could not physically do that I can do now, like paint my toenails. Not being able to do that made me feel old and worthless ... I was afraid to ice skate because I thought I might fall and not be able to get up."

* "If I see increased weight [on the scale] ... I will pay a little more attention to what I'm eating over the next couple of days, or not have sweets, or take the dog for a 10-minute-longer walk each time."

* "I like Dean Ornish's cookbook, can eat unlimited amounts of his foods, and won't gain weight."

* "I imagine that hunger pains are 'Pac Men' [animated character in a video game] eating away at his fat."

* "[I] had to give up bubble gum because ... I would need to buy more, which brought me to the candy aisle."

* "I think about fitting into my favorite pair of jeans. I felt great when I fit into them. The size that I fit in now makes me feel good about myself."

* "I don't deny myself if I want something badly. I 'pick my battles' with food."

* "I splurge on pumpkin pie, but avoid whipped cream on the side."

* "I weigh and measure everything I eat. Everything ... because it is all about portion control. I am broken and I don't work like you do, like a normal person does, and I don't stop when I am full. Four ounces is a drop in the bucket; it means nothing. I could eat a 25-ounce steak every day and not be full."

* "I go grocery shopping after dinner ... I mentally prepare to see food I can't buy - junk foods like candy bars and black licorice. I avoid 'impulse' grocery shopping."

* "If I'm watching a movie, I just walk through the whole thing ... I don't have a treadmill, I just walk."

* "I bought a push mower and I push mow the yard."

* "I will wash a car myself, rather than take it to a car wash."

One participant found this author's cookbook particularly helpful

get it and see for yourself!

Planning meals and making your own food are great ways to help yourself lose weight. You know what's in your food and you can control how much you put on the plate.
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What works for you?

Have you used these strategies?

  • fullofshoes Dec 27, 2011 @ 10:58 pm | delete
    very motivating lens, thank you.
  • niceman91 Dec 24, 2011 @ 9:34 am | delete
    I agree with your point that we should not encourage skipping meal.I know many people think it can keep the weight off.But in fact when you skipping meal, it will create craving which rapidly increase blood sugar
  • christianzzz Dec 20, 2011 @ 10:03 am | delete
    what i want is to gain some weight hahahaha ^^ i need 3 more kgs to be ideal >.<

    nice post.
  • Blonde_Blythe Dec 8, 2011 @ 7:04 pm | delete
    I lost weight, and continue to maintain my weight by subsituting my diet with healthier foods. Instead of candy, I eat fruit. Instead of chips, I eat nuts and pretzels. For breakfast, I always eat a high fiber cereal with fresh strawberries and blueberries. If I can't get fresh, I buy frozen. I watch my portions, and occasionally treat myself to something sweet such as chocolate pudding. On rare occasions, I will eat ice cream at a fast food restaurant, but now, instead of ordering the large size, I order the small size. I exercize 3--4 times a week, walking on my treadmill, riding a stationary bike, and working out with weights and doing sit-ups. I think using the common sense that God gave us is the key to maintaining a healthy body weight. Wonderful lens, by the way! :)
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