The Most Effective Weight Loss Solution, Part III

March 24, 2010

Yesterday we discussed how people EFFECTIVELY lose weight, which is through the use of the combination of diet and exercise.

Today we talk about how people who lose their excess pounds keep those excess pounds off.

Here’s the SECRET to losing fat and keeping fat off that you never hear in those t.v. infomercials:  When people successfully lose fat, they keep it off by exercising and self-monitoring.  Wow!  Turns out that the secret is no secret at all.  It’s just common sense stuff.

The information in this post and yesterday’s post is based upon a study of over 700 people that have lost weight and kept it off for over 5 years.

People that have lost significant weight and kept it off are very active.  They regularly engage in moderate to intense levels of activity.  In other words, they have an active LIFESTYLE.  The “moderate” types of physical exercise the successful weight losers take part in are stationary or road cycling, aerobics, walking or running on a treadmill, and hiking or backpacking.

enjoying running training

Those people that engage in “intense” forms of exercise lift weights more than any other type of “intense” activity.  Other intense activities include running or jogging, stair stepping, or step aerobics.


On average, the real life biggest losers burn over 2800 calories per week in all forms of physical activity (walking to and fro, working out, etc.).

The other “secret” to maintaining weight loss that successful real life biggest losers have adopted as a regular part of their lives is “self-monitoring”.  This simply means that people that lose fat and keep it off keep up with what their body is doing.  They weigh themselves frequently.  44.5% of these people weighed themselves at least daily and 31% weighed themselves once per week.  So, that’s 75% that weigh themselves once per week or more often.  24% weighed themselves less than once a week.


What about eating, you might ask.  It turns out that these folks eat, on average, 5 times per day.  They eat in a healthy manner most of the time, but they do “splurge” occasionally.  The weight loss success person eats at fast food restaurants less than 1 time per week; he/she eats out at a non-fast food restaurant roughly 2.5 times per week.

So, there you have it.  Do you want to lose fat and keep it off?  Then use diet and exercise to get the fat off, and maintain the weight loss with exercise, self-monitoring, and eating “clean” most of the time.

But why did these people lose their excess pounds?  There had to be a reason, don’t you think?  We’ll look into that tomorrow.


Be Sociable, Share!

One Response to “The Most Effective Weight Loss Solution, Part III”

  1. Hi Darryl,

    It is funny how you think as a fitness expert that this is no secret at all. However, as one who did not grow up that way, not only the intellectual but the experiential shift was mind blowing for me.

    This was, it was about a CHANGE in IDENTITY. THAT was super powerful for me. The mental of it really mattered. I remember the first time I really FELT it while I was hiking on a Saturday date with my BF 3 yrs ago after I had released about 40 or 50 lbs. I was hiking and felt my right quadracep muscle engage. I looked down at my leg. My thighs were smaller than I had ever experienced before and it was quite a shift for me. Now I have experienced and in my body know HOW to release large amounts of weight as well as LIVE an active lifestyle. As part of the dating and relationship expert work I do, this is a “Shared Lifestyle” values question I pose.

    Happy Dating and Relationships,

    April Braswell
    Dating Expert and Online Dating Coach



January 2018
« Feb