by Kate Haisch

We continue our five part series where we talk about the five biggest conclusions of the National Weight Control Registry’s research on the

5 Proven Behaviors for Long Term Weight Management

1. Follow a low-fat diet
2. Record keep
3. Weigh yourself frequently
4. Eat breakfast daily
5. Exercise

Weigh yourself frequently

75% of the National Weight Control Registry members weigh themselves at least once a week. Whether practicing weight loss or maintenance, we recommend weighing yourself weekly. Weight can fluctuate dramatically from day to day, often 1-2 pounds or more. One day you might weigh yourself and be down 2 pounds only to find that you are back up 3 pounds the next and this can be very disheartening. If you weigh yourself once per week, you will get a much more accurate reading of how much weight you have lost or maintained.

If you are on weight maintenance and find that you have gained a few pounds, take this as a warning sign that you need to reassess what you have been eating. This is a good time to start food and exercise record keeping again to learn what is causing your weight gain. Once you see how those extra desserts or missed days at the gym are adding up you will be able to make healthy changes to stop the unwanted weight gain.

References

Gorman, Kim.  “Strategies to Consider in the Maintenance of Intentional Weight Loss.”  Weight Management Newsletter 5.4 (2008): 1-5

National Weight Control Registry: http://www.nwcr.ws/