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Six Steps: Keep the Weight Off for Good
It's not a diet. It's a lifestyle change. How many times have you heard that? Approaching weight loss with this mantra really does lead to success. And here's the proof.
Led by Diane Berry, Yale University School of Nursing researchers studied 20 women, all of whom each lost 10 percent of their body weight--specifically between 15 pounds and 144 pounds. Eighteen kept the weight off for at least one year and in one case 27 years; two were unable to maintain the weight loss. Of the 20 women participating in the study, 17 were enrolled in one of two popular weight loss programs. Two of the three who were not in a formal weight loss program were also the two women who were not able to keep the weight off. In addition to membership in a weight loss support program, all the women who maintained their weight loss exercised regularly.
The Yale researchers found six similar steps or patterns that the 18 women who were successful all followed in their weight loss journey.
Step One: Before losing weight, the women were self-conscious, vulnerable, and unaware of events that contributed to their weight gain.
Step Two: The women recognized there was a problem, prepared to take action, and then decided to make a change.
Step Three: The women took control and actively engaged in behavior change.
Step Four: They incorporated new behaviors.
Step Five: The women used some type of support system to reinforce their behavior change.
Step Six: They experienced increased confidence, self-esteem, and control of their lives.
"Participants moved fluidly through one pattern to the next and many times fell back to a previous pattern before moving on," Berry explained in a news release announcing the study. "Once participants moved to the sixth pattern, they were able to maintain weight loss."
The successful women became more aware of their trigger foods and portion sizes, and they all exercised regularly. Berry said, "They also recognized it is something they will have to work at for the rest of their lives."
The study findings were published in journal Nursing Science Quarterly.
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