By studying how to take these people, researchers have identified six strategies that are crucial for sustained weight loss. They analyzed the strategies used by more than 4,000 members of the National Register of weight loss that have lost an average of 33 pounds and maintained that loss on average five years.

Just over half of them have lost their weight by dieting with the help of a private program, a doctor or a nutritionist. The other half did it by themselves. Nine out of ten people have lost their weight by combining a low calorie diet and exercise and only 10% did so by cutting calories alone.

Becoming physically active and remain
Men and women who maintained their weight loss reported a high level of physical activity. The form of exercise is the most popular walking, followed by cycling, weight lifting and aerobic exercises.

The women reported an average burn 2545 calories per week in physical activity and men 4293. It’s the equivalent of about one hour per day of moderate intensity exercise such as walking at a brisk pace.

Adopting a diet low in calories and fat
People who successfully maintain weight loss consume, according to their estimate, on average 1381 calories per day with 24% of these colors from fat. The researchers found that they tended to underestimate the calories that would fall more around 1800 (which corresponds roughly to the daily need normal).

Do not skip breakfast
More than three quarters of participants were taking a lunch every day and only 4% ever actually used. A typical breakfast consisted of cereal and fruit.

Eating breakfast increases your metabolism, which helps burn more calories during the day. The breakfast also helps not to abuse later in the day.

Weigh yourself regularly
Participants are weighed regularly: every day 44% and 31% every week. Regularly check its weight can be aware of quick gains and correct them.

Keep the diet consistently
Most of them were eating the same way on weekdays and weekends. Roughly 4 in 10 reported being more strict during the week than on weekends and about 5 out of 10 were less stringent during the festival days. Those who maintained their system for their consistently tended to better control their weight.

Do not let the small weight gains accumulate
It was common for participants to take a few pounds here and there. But those who were able to prevent a kilo or two added together better maintained their weight long term. Only one in ten managed to lose a gain of more than 1 to 2 kilos.

This research also revealed that keeping the weight becomes easier with time.