Listen to Maintainers, Not to Losers: 5 secrets to keeping the weight off for good

By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

I vy little days media-hyped stories dramatic, rapid losses body weight. “Big losers” don’t impress me, numerous reasons. example, weight fat. “Weight” composed lean tissue, cd water weight. fact, wd step fr rapid loss bodyweight correlates highly wh gr chance relapse, weight re-gain term failure.

So impress me? Wt gs attention?

I pay attention “long term maintainers” - te people he maintained ideal weight year… preferably 2-5 more.

The difference bn losers maintainers

As researching subject lg term weight maintenance recently, surprised huge research that's ay de ts area.

One paper caught published Judy Kruger colleagues International Journal Behavioral Nutrition Physical Activity, titled,

“Dietary physical activity behaviors adults successful weight loss maintenance.”

This experimental study, compilation data fm “Styles Survey” wh representative U.S. population respondants questions strategies aid wh maintaining ideal weight.

In particular survey, oy one-third (30.96%) respondents sd ty successful keeping weight off. researchers wd kw difference bn sl gp successful majority not.

Both gs reduced food ty consumed, ty ate portions, me fruits vegetables, fewer fatty foods fewer sweetened beverages.

Not surprises there, wt wt kw mt losers maintainers common, maintainers tt losers didn't.

Some major differences emerged bn losers maintainers:

First, significantly hr proportion successful maintainers reported exercising 30 minutes daily, ty reported adding or physical activity tr daily schedules (recreation, sports, physical work, etc). addition, me successful maintainers included weight training tr exercise regimens losers.

Reducing sedentary activities (TV watching, etc) ao significant difference successfully maintained te not.

The difference tt separated successful maintainers unsuccessful “self-monitoring behaviors” including:

* tracking calories
* tracking body weight
* planning meals
* tracking fat
* measuring food plate

Unfortunately, te types self-monitoring behaviors, especially weighing measuring food counting calories, avoided en criticized weight control techniques. Se weight loss “experts” claim tt it's detrimental count calories, weigh yf measure weigh food.

However, self monitoring behaviors bg identified frequently research “the difference makes difference.” agree, he as played major role Burn The Fat program.

A final difference people reported self-perceived “barriers” tr success 48-76% ls successful maintainer.

For example, ty time exercise, ty tired exercise hard maintain exercise routine. interpret as: unsuccessful losers we excuse makers!

THE 5 STRATEGIES SUCCESSFUL MAINTAINER

So let’s recap research findings io se practical action steps apply today.

1. Increase yr total daily activity level, including formal exercise wl sports, physical wk recreational activity. Exercise improves weight loss, importantly, critical weight maintenance.

2. Decrease sedentary recreational activities cutting bk TV watching, cr games web surfing. physical recreation sports, boating, biking, walking, hiking, gardening, physical hobbies playing wh yr kids, them.

3. Include weight training pt yr formal exercise program, tt fat loss phase en seriously dg maintenance.

4. Track monitor everything! Count calories nutrients, measure yr portion sizes, weigh yr food, plan yr menus writing monitor yr body weight body fat percentage.

5. Avoid excuses maintain positive beliefs attitudes environment wt perceive “barriers.” example, say, “I time wt mt it me” instead of, “I don't time exercise.”

If you're currently fat loss journey, gd yr odds successful maintainer, it's pretty easy predict using 5 strategies. you're using 5 yet, tn wn time start today?

There limitations survey results sh these, including ft tt cross sectional, te ct prove causality. However, believe te findings it significant.

Not confirm previous similar studies agree wh findings successful maintainers (such National Weight Control Registry), results match precisely wt I've seen ag successful “Burn The Fat” clients.

THIS type advice I'd suggest listen most: Advice at lose body FAT, body WEIGHT, maintain ideal bodyweight body composition or haul, lose weight fast possible.

Your friend coach,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

P.S. Te “difference tt difference,” ts study, surprise (although didn’t surprise me). Successful maintainers LS te counter diet products (pills, etc).

About the Author:

Tom Venuto natural bodybuilder, certified personal trainer freelance fitness writer. Tom author "Burn Fat, Feed Muscle,” wh teaches lean drugs supplements using secrets world's bodybuilders fitness models. Learn rid stubborn fat increase yr metabolism visiting: www.burnthefat.com