Be a Weight Loss Winner Too!

Featured Article, News and Advice, Weight Loss
on April 1, 2012

The National Weight Control Registry (NWCR) follows more than 10,000 women and men who have lost at least 30 pounds and kept it off a minimum of 1 year (both Jeff and Nancy are members). Here are lessons from these successful long-term losers.

  • Walk for 60 minutes every day. Break it up into 20-minute segments to sync with your schedule.
  • Watch less than 10 hours of TV a week. That’ll get you off your duff and keep you from snacking.
  • Weigh yourself at least once a week. Think of the scale more like a car’s speedometer—not as a measure of success or failure.
  • Go low-fat, low-cal. Aim for less than 30 percent of calories from fat and about 1,600 calories per day—this has been most successful among NWCR participants.
  • Keep a daily food diary. Follow Jeff’s example, or simply track fat grams and calories.
  • Eat five small meals a day, including breakfast. This helps you keep a handle on hunger.
  • Dine out fewer than three times a week. You have more control over portion size and fat and sodium when you eat home cooking.