  | You've probably seen the statistics - maybe you're even a statistic yourself. Only a small percentage of people who lose weight actually keep it off long-term. It's almost enough to make you want to give up before you start. |
Don't let the odds discourage you! The good news is that weight-control experts have pinpointed a number of success factors for losing weight -- for good. Start practicing these behaviors and you can help ensure that your weight loss will be a lasting one.
People who manage their weight successfully:
- Eat breakfast
- Are physically active on a regular basis (daily or almost daily)
- Have or develop a routine in their lifestyle
- Have or develop flexibility in how they approach weight management
- Have or develop assertiveness
- Monitor themselves or track their progress
- Use effective problem-solving skills to prevent eating relapse
- Use alternatives to food to cope with stress
- Focus on health rather than just the numbers on the scale
- Have a support system (family, friends, etc.)
- Stay in contact with a healthcare provider or weight management program for at least 6 months after reaching their goal
- Believe they have the ability to do what is needed to maintain their weight
- Look at weight management as a "work in progress"
- Reduce the amount of fat in their diets
- Don't skip meals
We're not saying that the only way to lose weight permanently is to incorporate these behaviors right away. Changing your behavior - and how you think about yourself in relation to food - takes time and practice.
Why not choose one or two items from the list to work on now, and then add more as your confidence grows. For example, committing to increasing your physical activity is a great place to start.
Copyright 2002 Brigham and Women's Hospital
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