HOW TO Keep the Weight Off
Alternatively: Here is What the Real Science Says is Important for Weight Loss
Okay, we’re now about one month into the new year. If you had a resolution to make healthy changes, how are you doing? I’m going to share some real evidence with you here about how to sustain those great changes and results you’re starting to see!
Why Look to Research?
Why listen to scientific weight loss research instead of what a basic internet search reveals or what your online social media community is promoting? Research for weight loss takes place in controlled environments to test specific methods of change. It is done by highly educated researchers and is reviewed by other highly educated researchers in the same field. This research is duplicated over and over to make sure that the outcome seen is legitimately attributed to the method of interest. The outcome: what is published is way more legitimate and reliable than information that is not backed by research.
The publication Obesity Reviews shared some key research findings in a paper reviewing a wealth of weight loss research studies. A review of 67 research studies confidently tells us the following:
Here’s What Does NOT Matter
There is STRONG evidence that the following does NOT impact your ability to keep weight off:
Age, gender, or income level
Weight history
Exercise levels before starting weight loss journey
Whether or not you used meal replacements
How much you eat out at restaurants
Psychological stress
Does any of this surprise you? Maybe some of them challenge your rationalizations.
Here’s What REALLY Matters
Okay, here’s the really important part. There is STRONG evidence that these things matter:
Monitoring your eating
Monitoring your weight
Confidence level about being able to manage your weight
Confidence level about being able to exercise
Increasing exercise
Increasing fruit and vegetable intake
Watching portion control
Reducing unhealthy food intake
Reducing overall calorie intake
Reducing sugar-sweetened beverage intake (pop/sodas, energy drinks, sports drinks, juice drinks, coffee drinks w/ added products)
Which of these behaviors do you do well already? Which could you see yourself adding to your current journey or improving upon?
Overall, while there are some specific diet behaviors that are important to include, keeping track of your behaviors and having confidence in your ability is super important! Building up these skills and mentalities take the right tools and practice. I’m here to help you with that! Reach out to me to see how I can work with you to keep you on the right path.
Don’t forget to follow me on Instagram @OnTheMoveNutrition for more regular tips and updates!
If you want to see the full publication yourself, see below for the citation:
Varkevisser, R. D. M., van Stralen, M. M., Kroeze, W., Ket, J. C. F., and Steenhuis, I. H. M. (2019) Determinants of weight loss maintenance: a systematic review. Obesity Reviews, 20: 171–211. https://doi.org/10.1111/obr.12772.
Cheers & Namaste!
-JMJ