Best Weight Loss Behaviors

Data obtained from the National Weight Control Registry (NWCR) have identified specific behaviors that are associated with successful long-term weight loss [1]. Participants enrolled in the registry must have maintained a weight loss of >13.6 kg (>30 lb) for at least 1 year; on average, subjects have maintained a 32 kg (70 lb) weight loss for 6 years. The major behaviors reported by approximately 3000 NWCR participants were: 1) self-monitoring of food intake and body weight; 2) consuming a low-calorie (1300–1400 kcal/d) and low-fat diet (20%–25% of daily energy intake from fat), 3) eating breakfast every day, and 4) performing regular physical activity that expends 2500 to 3000 kcal per week (eg, walking 4 miles per day).

[1] Klem ML, Wing RR, McGuire MT, et al. A descriptive study of individuals successful at long-term maintenance of substantial weight loss. Am J Clin Nutr 1997;66:239-246.