Is gaining weight back after losing it inevitable? According to some experts, the answer may be yes. A study from Colorado State University Extension proposed that an estimated 50 million Americans go on a diet each year and only 5 percent manage to keep the weight off. 
Researchers studying these trends, including Dr. George L. Blackburn of the Federal Trade Commission, speculate that where weight loss programs fail is the promise for quick results and failure to communicate the importance of forming long-term healthy habits such as reducing calorie intake and increasing physical activity.
Other proof that diets aren’t the answer? Research shows that Americans tend to gain between .4 and 1.8 pounds every year. While that may not sound drastic, in reality it means that a 20-year old who weighs 130 pounds might weigh 148 by the time they reach 30, and 166 pounds by age 40!
These grim figures may be tied to the fact that most people gain back two-thirds of the weight lost in their first year after a diet program and 100 percent of their weight lost in five years (according to a 1997 FTC report).
So what can we do to lose weight and, more importantly, keep it off? According to recent research we reported on earlier this week, Michaela Kiernan, PhD. and her team at Stanford University School of Medicine, focusing on weight loss instead of a lifetime of maintaining a healthy weight may be a dangerous trap.
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If you’ve ever started a diet, you know how hard those first few weeks can be. However, what if the plan called for you to not lose any weight for the first eight weeks? They’d probably get your attention, right? Well, a recent article in the Journal of Consulting and Clinical Psychology says the key to successful weight loss may be spending several weeks actually not trying to lose weight.
Michaela Kiernan, PhD. was the lead author in this new study. Psych Central reported that she and the researchers at Stanford University School of Medicine took an approach to weight loss that involved asking women in a study to not lose weight for the first eight weeks of a 28-week study. Instead they spent that time working on mastering the skills of weight maintenance. The concept was posed that if one could learn to maintain weight before they lost it, they might stand a better chance of avoiding a yo-yoing, where they’d regain several pounds once they completed the diet.
The researchers contrasted these women with a group who worked on the the 20-week weight loss portion of the program first and then moved into maintenance skills for the final eight weeks. The women were then released for the remainder of the year to navigate their lives with the skills they learned. When all the women returned at the end of the year, those in the maintenance-first group had regained the least amount of weight. The maintenance-first group only regained three pounds on average where the immediate dieters regained an average of seven pounds.
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Cynthia Crowsen writes at It All Changes about living life on the roller coaster of life. She has lost over 100 pounds in a variety of ways but more importantly found her love for life. She hates changes but they keep coming so she’s jumped on to enjoy the ride.
It took me 3 years to lose 115 pounds and reach a happy weight where I felt comfortable. Then life happened. I had back surgery along with several other injuries, stomach and major allergy issues and some depression when my beloved Grandmother died. Life threw me a curve ball and suddenly maintaining this weight loss didn’t seem possible.
I won’t say I maintained my entire 100+ pound weight loss over the last 5 years but I maintained most. More importantly, I maintained the healthy habits I’d gained while losing the weight. The habits prevented gaining back all the weight I’d lost and a few extra pounds.
I used these 5 tips to minimize my weight gain while maximizing my health through difficult times. Now I’m using them to get back to my happy weight.
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On Diets in Review, we talk a lot about weight loss. But what happens when you’ve reached your weight loss goal? Sure, you’re happy and proud of yourself and your new body, but chances are, you probably feel a little lost as to what to do and what to eat now that you don’t have that goal weight to focus on, right? Well, no worries. We have your five step guide to keeping you at your healthy weight and totally motivated!
5 Tips to Keep the Weight Off — And You Motivated
1. Splurge a little more (but be mindful). Now that you’re at your goal weight, you can be a little more lax with your diet, but remember that extra calories add up quickly (and that it’s a lot easier to eat calories than it is to burn them off). A good rule of thumb is to eat a diet that is 80/20, meaning that 80 percent of what you eat is nutritious and healthy, and 20 percent is the other maybe not-so-healthy food that you’re craving. If you ever start to put the pounds back on (and you should know if you do — see tip No. 5), switch your eating to 90/10 until you’re back at your happy weight. Also remember to keep portion sizes down and to savor every bite, being totally mindful of what you’re eating!
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Dieting is difficult, but most people have a harder time maintaining a lower weight than getting it down. Yo-yo dieting is a problem many face. Here are five tips to help you maintain that goal weight, and maybe even get back down to it.
1. Think about calorie density. In other words, pick foods that have few calories compared to their weight. These are foods like fruits, vegetables and soups that have a lot of water and fiber. You’ll feel full sooner.
2. Portion control is always important. Just because you’ve reached your goal weight doesn’t mean you can start eating as much as you want. Try using smaller plates or buying single serving items.
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