For insights on losing weight and keeping it off, look no further than the National Weight Control Registry (NWCR). Members of the NWCR are adults who have lost at least 30 lb. and have kept it off for at least 1 year. The NWCR conducts research to compile tricks used by these successful “losers,” and here are 5 of them. We perfectly suited to help you along the way as you lose weight and keep the pounds off with your new habits.
5. Logging food.
Logging what you eat can keep you accountable, which can, for example, make you think twice before spreading butter on your bread. Monitoring food intake can also give you an honest assessment of what you have been eating, since it is easy to forget, when you think about it later, exactly what you ate. Lark makes food logging easy and gives you instant feedback to keep you motivated and informed.
The NWCR reports that the vast majority, a full 94%, of successful losers increased their physical activity while losing weight. After hitting goal, exercise stayed high, with 9 out of 10 reporting doing at least 1 hour of exercise a day. It does not need to be a consecutive 60 minutes, and Lark can track the bits and pieces of activity you do so you can know how much you are getting in.
3. Limiting television time.
Where do these people get the time to exercise so much? It might be from keeping their television time down. Nearly 2 of 3 members of the NWCR watch television for no more than 10 hours a week, or about 1.5 hours per day. It can also be valuable to limit time in front of other screens, smartphones and tablets, since they can lead to long periods of inactivity along with, often, extra eating. Lark notifications can remind you to get moving if you have been sitting for too long.
2. Being realistic.
The CDC reminds weight loss pros to be realistic when thinking about preventing regain. A realistic long-term weight maintenance plan is one that you can follow long-term. It needs to include foods you enjoy and can afford and prepare, and allow for life’s special events, such as nights out with family or anything else that is important to you. That is why Lark suggests making only small changes and practicing them so they become habits.
1. Keeping calories down.
The bottom line is that weight control is about calorie balance. Eat too many calories, and the pounds will come back on. Without making you count calories obsessively, Lark can help keep calories in check by reminding you about strategies such as taking smaller portions, eating more slowly, and choosing lower-calorie preparation methods such as roasting instead of frying.
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