Weight Maintenance Secrets
Article By Tom Venuto
5 Keys To Permanent Fat Loss
I have very little interest these days in all the
media-hyped stories of dramatic, rapid losses of body weight.“Big losers” don’t impress me, for numerous reasons.
For one, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water
weight. In fact, I would go a step further and point out that rapid
loss of bodyweight
correlates very highly with a greater chance of relapse, weight re-gain
long term failure.
what does impress me? What gets my attention?
pay attention to what the “long term maintainers”
say - those are the people who have maintained an ideal weight for over
preferably even 2-5 years or more.
Don't listen to "losers"... listen to maintainers!
I was researching the subject of long term weight maintenance
recently, I was surprised at the huge amount of research that's already
done in this area.
One paper that caught my interest was published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity/ It was titled,
and physical activity behaviors among adults
successful at weight loss maintenance.”
was not an experimental study, but a compilation of
data from the “Styles Survey” which was
representative of the U.S.
population and asked respondants
questions about strategies to aid with weight maintenance.
this particular survey, only one-third (30.96%) of the
respondents said they were successful at keeping their weight off. The
researchers wanted to know the difference between the small group that
successful and the majority that were not.
The difference between losers and
groups reduced the amount of food they consumed, they
ate smaller portions, more fruits and vegetables, fewer fatty foods and
really any surprises there, but what we want to know
most is not what losers and maintainers have in common, but what the
maintainers did that the losers didn't.
Some major differences emerged between losers and maintainers:
a significantly higher proportion of successful
maintainers reported exercising 30 minutes or more daily, and they also
reported adding other physical activity to their daily schedules
sports, physical work, etc).
In addition, more of the successful
included weight training in their exercise regimens than did the
sedentary activities (TV watching, etc) was also a
significant difference between those who successfully maintained and
next big difference that separated the successful
maintainers from the unsuccessful was in their
“self-monitoring behaviors” including:
- tracking calories
- tracking body weight
- planning meals
- tracking fat
- measuring the amount of food on their plate
these types of self-monitoring behaviors,
especially weighing and measuring food and counting calories, are among
most avoided and even criticized weight loss techniques. Some weight
even claim that it's detrimental to count calories, weigh yourself or measure and weigh your food.
these self monitoring behaviors are being
identified more and more often in the research as part of
“the difference that makes the difference.” I agree, and they have always played a major role
in my own Burn The Fat program.
final difference was that people who reported
self-perceived “barriers” to their success were
48-76% less likely to be a
example, they said they had no time to exercise, they
were too tired to exercise or it was too hard to maintain an exercise
I interpret this as: the unsuccessful losers were excuse makers!
THE TOP 5 STRATEGIES FOR SUCCESSFUL WEIGHT
let’s recap and turn these research findings into some
practical action steps you can apply today.
Increase your total daily activity level, including
formal exercise as well as sports, physical work or recreational
Exercise improves weight loss, but more importantly, it is critical for
Decrease sedentary recreational activities by cutting
back on TV watching, computer games and web surfing. Take up physical
such as sports, boating, biking, walking, hiking, gardening, physical
and playing with your kids, if you have them.
Include weight training as part of your formal exercise
program, throughout the fat loss phase and even more seriously during
Track and monitor everything! Count calories and
nutrients, measure your portion sizes, weigh your food, plan your menus
writing and monitor your body weight and body fat percentage.
Avoid excuses and maintain positive beliefs and attitudes
towards your environment and what you perceive as
“barriers.” For example, say,
“I can always make time for what is most important to
me” instead of, “I don't
have time to exercise.”
you're currently on a fat loss journey, and you want to
know how good your odds are for being a successful maintainer, it's
to predict using these 5 strategies. If you're not using all 5 of them
then when would be a good time to start today?
are limitations to survey results such as these,
including the fact that they are cross sectional, and therefore cannot
causality. However, I believe these findings are important and
Not only do they confirm previous similar studies and agree with the findings of other groups of successful weight maintainers (such as the National Weight Control Registry), I found that these results match precisely what I've seen among my most successful Burn The Fat clients.
THIS is the type of advice I'd suggest you listen to the most: Advice about how to lose body FAT, not body WEIGHT, and how to maintain an ideal bodyweight and body composition over the long haul, not how to lose weight as fast as possible.
friend and coach,
Fat Loss Coach
There was one more “difference that made the difference,” in this study, and this one may surprise you (although it didn’t surprise me). Successful maintainers were LESS likely to take over the counter diet products (pills, etc).
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About Fitness Author and Fat Loss Coach, Tom Venuto
Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing ripped 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism, burn stubborn body fat and find out which foods burn fat and which foods turn to fat by visiting the home page at: BurnTheFat.com