9 Secrets of Successful Weight Maintenance
6. They step on the scale often.
Most people in the National Weight Control Registry weigh themselves regularly. In fact, research shows getting on the scales daily is a very effective strategy for those trying to maintain weight loss.
"It's not just weighing yourself that's important; it's having a plan for what to do if your weight exceeds the level you want it to be," Hill says.
In other words, you need to know how to take action promptly if you see those numbers starting to climb, whether that means trimming back on portion sizes or skipping dessert more often.
7. They eat breakfast.
Nearly 80% of people in the National Weight Control Registry eat breakfast. Breakfast isn't a magic meal. Weight loss depends on what you're eating and your overall calorie balance throughout the day.
One theory is that eating breakfast sets the tone for the rest of your day. So start out with something that gives you nutrients, not empty calories. For instance, you could have oatmeal topped with fruit and nuts, or low-fat yogurt with berries and granola, or an omelet loaded with veggies and some whole wheat toast on the side.
8. They favor fiber.
Make your diet rich in fiber. You get it from plant foods like vegetables, fruits, whole grains, beans, nuts, and legumes. Fiber helps you feel full, so you're less likely to overeat later on. And most Americans don't get enough of it.
People who eat plenty of fiber -- and who also get regular physical activity, eat fewer calories, and track their progress (such as by weighing themselves regularly or wearing a pedometer) -- are more likely to succeed at long-term weight maintenance.
9. They keep getting back on the wagon.
Vacations, holidays, and stressful life situations happen, and no one eats according to plan all the time. That's OK. The trick is to get back on course as soon as possible. Make it a learning experience, not a failure. Remember that you can move on from setbacks, and maintenance is a marathon, not a sprint.