So what works for weight loss?
The National Weight Control Registry studies the traits, habits, and behaviors of adults who have lost at least 30 pounds and have kept the weight off for at least a year. Over 10,000 people are enrolled in this study, and they respond to annual questionnaires that ask them about their success in keeping the weight off.
Researchers have found that those who have successfully kept the weight off have several things in common:
• They weigh themselves at least once a week
• They reduce their caloric intake
• They avoid high-fat foods
• They manage their food portion sizes
• They exercise regularly
This study demonstrates that restricting calories is best for losing weight. Exercise can also help a person lose weight, but exercise is best for keeping the weight off.
One randomized trial showed that one group that restricted its caloric intake lost around the same amount of weight as the group that combined diet and exercise. When the group that combined diet and exercise didn’t restrict its calories, that group did not lose as much weight as the group that restricted calories alone. This shows that losing weight can only work when calories are reduced, and exercise should not be used as an excuse to eat more. This will only cause weight gain.
