SAN LUIS OBISPO, Calif. — It’s one of the vital troublesome and demoralizing issues to cope with after happening a weight loss journey — regaining the weight. However, a brand new study is revealing the best ways folks can efficiently maintain their weight in test after placing on a couple of pounds.
In a brand new evaluation of almost 2,500 Weight Watchers members, study authors seemed on the methods the corporate’s most profitable purchasers used to keep away from weight acquire after finishing a long-term weight loss program. All of those members misplaced a median of 57.9 pounds and stored that weight off for greater than three years. They had been additionally a part of the Cal Poly Center for Health Research’s Weight Watchers Global Success Registry, together with WW members who misplaced over 20 pounds and stored it off for greater than a 12 months.
Using intensive questionnaires, the staff surveyed every individual’s behaviors, targets, successes, and setbacks between 2019 and 2020.
“This asks the very query: ‘How do individuals who have efficiently maintained weight loss over the long-term do it?’” says Suzanne Phelan, director of Cal Poly’s Center for Health Research and a professor of kinesiology and public well being, in a college launch. “What can we be taught from them to assist others going by means of an analogous journey be extra profitable?”
Survey questions included “What is the most important quantity of weight you’ve got regained earlier than restarting weight-loss efforts?” and “When you tried to re-lose this bigger quantity of weight, what was your major technique?”
What’s the best means to cope with weight loss regain?
The staff break up these people into three teams. Nearly half (48%) maintained their weight loss (“Stable”), whereas 29 % reported good points and losses (“Gain-Lose”) and 23 % regularly regained the weight they misplaced (“Gain”). Study authors notice that almost 95 % of the contributors had been girls and had a median age of 60.
The most profitable weight loss-maintaining methods included “recording energy; setting a calorie aim; self-weighing and monitoring weight; and monitoring train.”
In comparability to the group who gained their weight again, contributors within the Gain-Lose group managed their regain within the following ways:
Resumed weight-loss efforts after a smaller quantity of regain (lower than 8 pounds).
Sustained weight-loss efforts longer (16 weeks in Gain-Lose vs. 10 weeks for the Gain group).
Engaged in additional frequent self-weighing, self-monitoring, and wholesome weight-reduction plan.
Used extra psychological coping mechanisms, akin to self-reinforcement, problem-solving, and restructuring detrimental ideas.
While a setback throughout a weight loss journey is pure, researchers say enthusiastic about it in the best means makes all of the distinction.
“If the quantity goes up on the dimensions, a detrimental thought could be ‘Oh, that is hopeless; right here I’m going once more,’” Phelan says. “Instead, this group of weight-loss maintainers are saying, ‘I’ve received this. This is a setback, but it surely’s short-term.’”
The new study builds on Phelan’s earlier work earlier in 2022, the place researchers tracked the progress of 6,000 WW members who misplaced greater than 50 pounds and stored it off.
“Weight regains are inevitable alongside the journey, and the trail to long-term success isn’t a straight line,” says Gary Foster, WW’s chief scientific officer. “Results from this study confirmed that those that resumed their weight loss started efforts after smaller weight regains. Findings additionally bolstered that constructing useful considering kinds and wholesome habits alongside the best way can assist gasoline the journey.”
The study is printed within the journal Obesity.