Posted on: Saturday, April 2, 2005

PRESCRIPTIONS
Weight registry helps losers keep pounds off

By Amy Tousman

Is it possible to lose weight without gaining it all back?

Although we often hear that "diets don't work" and that most people regain lost weight, this is not always the case. Regardless of body type, genetics, environment and life pressures, there are people who successfully lose weight and keep it off.

A national long-term study of participants in the National Weight Control Registry provides insight into the behavior of people who lose weight and keep it off. To join, participants must have maintained a weight loss of at least 30 pounds for at least a year. On average, members of the registry have lost 60 pounds and kept it off for five years.

Approximately 4,500 people are enrolled in the registry. Two-thirds of these were overweight as children, and 60 percent report a family history of obesity.

Approximately 50 percent of the participants lost weight on their own without any formal type of program. Although participants used a variety of diets and methods to lose weight, most kept the weight off by following a low-fat, high-carbohydrate diet. Some participants lost weight on low-carbohydrate regimens such as Atkins, but few remained on Atkins long term.

On average, people in the registry exercise 60 to 90 minutes daily. Some participants break up their exercise into several small sessions throughout the day. Walking is the most common physical activity used by registry participants.

Registry participants are breakfast eaters. Eating a morning meal helps spread calories over the day. This keeps blood sugar stable, which reduces hunger and prevents binging later in the day.

Registry members keep track of their weight and eating habits. Many weigh themselves regularly. They use the scale as an early warning system. If a few extra pounds are gained, it's a visual reminder to get back to a routine they may have strayed from.

Participants agree that permanent weight loss is hard work. Diet programs that advertise painless weight loss tend to fail in the long run. Many people in the registry only maintained weight loss after giving up fad diets. Choosing sensible lifestyle changes that you can live with over the long haul is a must.

Recruitment for the registry is continuing. If you have successfully maintained a weight loss of at least 30 pounds and would like to join, call (800) 606-6927 or enroll at www.nwcr.ws.

Amy Tousman is a registered dietitian with the Health Education Center of Straub Clinic and Hospital. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; or write to islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.