3 Secrets to Maintaining a Healthy Weight Forever

Most Americans want to lose weight as their New Year's resolution.  While many are successful, few can keep the weight off forever.  Based on recent research of 10,000 people, who have lost an average of 66 pounds and have kept it off for five or more years, I'll share the 3 secrets to maintaining a healthy weight for the rest of your life.

Yo-yo Dieting

Liz was the classic yo-yo dieter.  Every year she'd resolve to lose weight on January 1.  And every year, by about April or May, she had gained it all back plus a few more pounds.

Last spring, as Liz's weight crept ever upward, she started developing shortness of breath and fatigue.  Even the little things, like walking up stairs, made it hard to breathe.

When she went to see her doctor, her doctor noted that her pulse was fast and irregular.  An EKG was done which showed an abnormal heart rhythm called atrial fibrillation.

One thing led to another and soon she was in my office discussing next steps in treating her heart condition.  After reviewing the probable cause of her atrial fibrillation, she was ready to try again.

"Doctor, I know I can do this," she said.

"I know you can too," I replied.

With that, the weight came off again.  Now, six months later, it is still off.  Fortunately, her atrial fibrillation resolved from weight loss alone.  No medications or procedures were needed.

Our research has confirmed Liz's experience. Getting down to a healthy weight, and staying there, is the single best thing people can do to beat atrial fibrillation.

Why do 98% of diets fail?

Most people set themselves up for failure.  While losing weight is the number one New Year's resolution,  studies show that up to 98% of dieters fail.  Is it any wonder why so many people feel discouraged?

Fortunately, 98% of weight loss attempts don't need to end in failure.  Indeed, the 10,000 people followed in the National Weight Control Registry are living proof that you can keep the weight off forever.

Their secret to maintaining a healthy weight was simple.  Dieting doesn't work.  Healthy lifestyles do work.

3 Secrets to Maintaining a Healthy Weight Forever

Interestingly, there was no special technique as to how these 10,000 people kept their 66 pounds off for more than 5 years.  Half did it alone while the other half participated in some sort of a weight loss program.  Also, some tracked their food intake while others practiced mindful eating approaches.

How these 10,000 successful people differed from the other 98% who gained their weight back was entirely due to new lifestyle habits. Here are the three secrets to maintaining a healthy weight for the rest of your life based on the published studies of these 10,000 people.

1. Exercise an Hour Daily

The number one factor in maintaining a healthy weight was exercising an hour each day.  While exercise has not been shown to be very helpful in weight loss, it is highly effective in maintaining a healthy weight.

In this study, women reported burning 2,545 calories each week, or 364 calories daily, with exercise.  For men, it was 3,293 calories weekly or 470 calories daily.  To get to these numbers, most people walked briskly for at least an hour each day.

When I share this with my patients, I often hear an excuse as to why they can't exercise.  Usually, it is because something hurts or a perceived lack of time.

Everyone can do something.  I have patients confined to a wheelchair who are able to maintain a healthy weight simply by doing vigorous arm exercises each day in their wheelchair.  Likewise, I have many patients in their 90s, some of which have to wear oxygen all the time, who are still are able to exercise every day.