Losing weight is easy. Anyone can lose weight. Everyone at one point in their lives has lost weight. Keeping the weight off isn’t easy. Most people can’t keep the weight off. Everyone at one point in their lives has put weight back on. Scientific studies have shown time and time again that diets and dieting don’t work. That’s right “scientifically proven” not to work. Now that is a headline you won’t see very often.
Recently a group of scientists looked at the outcomes of 14 different long term weight loss studies. The initial weight loss in these studies, like most, was great with the participants losing an average of 31 pounds. However at the end of a 4 year follow up period the participants had gained back an average of 24lbs! 7 of these 14 studies actually showed that the participants gain back MORE weight then they had lost. This example, unfortunately, is not the exception but the norm. Countless long term weight loss studies yield disappointing results upon their conclusion.
What is the problem here?
Part of the problem lies in how scientific studies are set up. Randomized clinical trials are seen by many as the gold standard of scientific research. In a randomized clinical trial a participant is randomly assigned to a treatment group, meaning that they are randomly given a diet to follow. This is the problem. If you are randomized to a low carb diet but you hate red meat then you are set up for failure; because as soon as you can get off the diet you will. Weight loss studies also don’t allow for a “break-in” period. With my clients it can take 2-6 weeks before they are fully following the Naked Nutrition Plan. When you can ease into nutritional changes they are more likely to “stick” over the long term. In weight loss studies people are given a diet and they need to follow it exactly starting from day 1. As a result people rely purely on will power to get then through. This never results in the formation of long term habits and the weight eventually gets put back on.
While many scientific studies have failed to elicit long term weight loss there is one on-going study that has set the standard for successful long term weight loss – The National Weight Control Registry. The National Weight Control Registry, established in 1994, was determined to figure out what are the keys to long term weight loss. There are currently over 5,000 members that report back regularly answering questions about their weight, diet, and behaviors. As I mentioned yesterday the average weight loss over a 5.5 year period is 66lbs! Not many people are able to keep that much weight off for that long. Here are some interesting statistics about the National Weight Loss Registry participants.
* 78% eat breakfast every day.
* 75% weigh them self at least once a week.
* 62% watch less than 10 hours of TV per week.
* 90% exercise, on average, about 1 hour per day.
How many of the above items do you do? I hope all of them. These are all simple but extremely effective practices. World renown speaker Brian Tracy says the key to success is finding what successful people do and copy it. Copy these people.
Another interesting fact about the participants of the National Weight Loss Registry is that 98% of the people say that they needed to modify their food intake in some way to lose weight. This speaks to the great importance that needs to be placed on nutrition. Successful weight loss plans do not just include exercise. The key is diet and exercise.
Here are some more tips for long term weight loss.
o You need to find a diet plan that works for you. If you love meat, don’t try to become a vegetarian because you think it will help you lose weight.
o Don’t try to be perfect right away. Make gradual changes to your nutritional plan as not to shock your system. Gradual changes seem more natural to your body, making it less likely that you are going to relapse.
o Choose a nutritional plan that is rich in fruits, vegetables, lean protein, and a variety of fats. Don’t pick a crazy fad diet – gimmicks don’t last.
Now you know why diets fail and how to make them successful. Look at your own nutritional plan, where does it fit? Is you plan setting you up for long term success? If not reread this article and make the necessary changes so that you can keep the weight off permanently.
Mike Roussell is a nationally renown sports nutritionist studying to receive his doctoral in nutrition at Penn State University. Mike coaches people from a variety of background (athletes, business professionals, house wive, etc) in achieving the body of their dreams. Mike has distilled down his extremely effective approach to nutrition in the manual Your Naked Nutrition Guide. Go to http://www.NakedNutritionGuide.com to find out more.
