The Boring Way To Keep Weight Off by Joan Kent, PhD

The Boring Way To Keep Weight Off
By Joan Kent, PhD

Last week, I attended a seminar that had nothing to do with nutrition, food or fitness. One of many things the instructor told us was to figure out what works and then do it … over and over and over, until we’re dying of boredom. That, she said, is the way to success.

During my week at the seminar, two clients sent me the link to a New York Times article on the weight regain experienced by many participants on The Biggest Loser. The article explored the science behind weight regain after big losses.

The science of weight regain is hardly new. The problem with analyzing and focusing on it is how discouraging it is. It might even prevent folks from attempting weight loss with a “What’s the use?” attitude.

Years ago, a teacher of mine said, “Most people fail to keep doing what made them succeed in the first place.” That and the instructor who extolled boredom all week made me go in a less scientific direction for this post.

What Successful Weight Maintainers Do

Instead, I went to the National Weight Control Registry. It lists the behaviors that successful weight-loss maintainers have in common. Below are the action steps they take day in, day out to keep off the weight.

Nothing sexy about this list – just the stuff successful weight maintainers do and keep doing … over and over and over. No matter what. And even if they’re dying of boredom.

• Control calories
They keep calories low by emphasizing low-fat, high-water foods (vegetables, fruits). They limit variety in their diets, most likely to avoid the desire to sample a bit of everything.

• Keep a consistent pattern every day
They keep their daily food plan consistent and plan in advance any splurges they want or anticipate, say, at a party.

• Eat every 3-4 hours
They eat regularly, not letting more than 4 hours go by without food. That prevents extreme hunger that can lead to overeating. As a result, they eat 4 to 5 times a day.

• Drink LOTS of water
The importance of staying hydrated can’t be overstressed. It’s important for health and will help reduce feelings of hunger when the body doesn’t really need food. Also, some people mistake thirst for hunger and eat when they really need more water.

• Eat breakfast
It’s become cliché to say, “Don’t skip breakfast,” but it’s still true. A morning meal provides a metabolic boost at the start of the day, gives your body fuel for any workout you might do that morning, and prevents the phenomenon of “chasing” your hunger throughout the day – only to make up for it by eating more (and possibly extra) later.

• Exercise an hour a day
This guideline might be key. Based on current fitness and weight loss research, it’s also important to add intensity to the workout. I’d further recommend using a simple heart rate monitor or a fitness tracker to make sure you’re boosting the intensity sufficiently at intervals throughout the workout.

• Include “ordinary” activity daily
Gym visits a few days a week aren’t enough, especially if you spend your day at a desk. Here’s some more boring stuff you’ve probably heard for years: Take frequent breaks throughout the day and move. Include a walk during your lunch hours. Take the stairs instead of the elevator. Deliver messages in person, rather than by email or phone. And so on.

• Weigh regularly
Weekly weigh-ins are the absolute minimum, and more frequent ones are better. Treat any upward “drift” of 2 to 3 pounds as a signal to get back into weight-loss mode before the pounds add up to a problem.

• Limit TV
Eating mindlessly while watching TV can increase calorie intake. Hours of inactivity reduce calorie burn. Extra sitting can also cause inflammation in the body – and that’s the root cause of most, if not all, disease.

• Don’t beat yourself up over slip-ups
Get right back on track – at the very next meal. Absolutely, positively do NOT wait till Monday, especially if the slip-up occurs early in the week.

• Find a smart approach
Everyone has advice on weight loss. Don’t listen to coworkers. Consult with a qualified pro and find something that works with your schedule and your life.

• Lose weight slowly
Slow weight loss allows you to adjust to a new way of eating and exercising. It allows your body to adjust to the new weight. When weight loss is too rapid, powerful regain mechanisms in the body are ready to bring things back to what was normal. Slow weight loss is not trending – and it’s boring – but it works.

• Find support
If you work with a friend, a group, or a coach, you’ll be better prepared to make it through the rough spots, get back on track after a slip, and not get discouraged by slow progress. Or boredom.

• Self-monitor
How unsexy is this? So unsexy it’s 100% true and effective! Log everything: your food, your workouts, your weight, even the cravings you’ve been having. Studies have shown it time and again: self-monitoring works.

So that’s the list weight-loss maintainers follow to keep weight off for years and years, even permanently. Many other tips and tricks exist, and I’ve posted some in different articles.

Bottom line? Don’t look for “Days Off.” Just do this stuff over and over until you’re dying of boredom. Besides, how much more boring (and frustrating) is it to keep losing the same 20 or 30 pounds or more, over and over?

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