A Six Step “Program” for Weight Loss

Losing weight and keeping it off appears to become easier over time, according to a study published in the July 1, 2005 supplement to the American Journal of Clinical Nutrition. Brown Medical School researchers studied 4,000 members of the National Weight Loss Registry who had lost an average of 73 lbs and kept it off for about five years. The study investigators identified six steps critical to losing weight and keeping it off:

• Get active and stay active. Activities such as walking, cycling, weight lifting, and aerobics are popular ways to keep active.
  
• Eat a low calorie and low fat diet. Successful weight loss is based on an average calorie intake of 1,800 with about 24% of those from fat.
  
• Do not skip breakfast. Eating breakfast can increase metabolism, which will help burn more calories throughout the day and avoid overeating.
  
• Get weighed regularly. Checking weight allows people to catch small weight gains so they can be corrected.
  
• Maintain consistent eating patterns. People who are consistent with their diet and maintain the same eating schedule on the weekends as during the week are more likely to keep weight off.
  
• Catch and prevent extra pounds gained. Gaining a few pounds is common, but catching and preventing these pounds from adding up can improve long-term results.

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