The Secrets of Long-Term Weight Loss

Reading Time: 4 Minutes

Hey Brothers,

I’m Len. Welcome back to the LenDentonThrive Letter, where the focus is on helping men build thriving lives across all the key zones of their lives: Body, Soul (mind), Spirit and Treasure.

I recently found some research on the keys to long-term weight loss that I found interesting. I think you will, too. So, I’ve summarized it here and added a few conclusions of my own. Let’s jump right in!

The research is from the National Registry for Weight Loss, and was originally published in 2005. The study followed approximately 800 American men and women who lost an average of 70 pounds and kept it off for at least 5 years. Approximately half of this group lost their weight through formal programs, while the other half lost the weight on their own without outside supervision.

That’s quite an achievement!

Five Keys to Sustainable Weight Loss

The study focuses less on how the people in the study lost their weight, and more on how they maintained their weight loss over the five year period. The study found that there were five common factors across this group of men and women. They were:

1. They engaged in higher levels of physical activity

2. They ate a reduced calorie diet

3. They ate breakfast regularly

4. They monitored their weight

5. They ate on a consistent pattern throughout the week

Let’s look at each one of these more closely.

Higher Levels of Physical Activity: The study participants maintained a regular and active exercise program. The study did not detail the specifics of the activities, and we can assume that they varied across this large group. The key here is that study subjects were regular exercisers.

Reduced Calorie Diets: The study participants consistently ate lower calorie, healthy diets. Calorie reduction could be accomplished through choosing healthier food choices, along with reduced food intake. Again, no specifics were noted.

Regular Breakfast Eaters: We’ve heard it said many times that breakfast is the most important meal of the day. Research shows that eating a healthy filling breakfast composed of healthy proteins and fats helps to reduce the risk of obesity.

Weight Monitoring: Study participants regularly monitored and tracked their weigh-ins. Both actions are important to healthy weight loss. Regular weigh-ins provide needed feedback on what’s working and what’s not working. Tracking weight changes over time also provides important neurological feedback which can be helpful in reinforcing motivation and decision-making.

Consistent Eating Patterns Throughout the Week: Study participants maintained consistently eating strategies throughout the week. This implies that they did not employ cheat-days or take the weekends off from their weight loss strategies.

Makes Sense To Me!

This information really resonated for me! I’ve had a similar experience after losing 70 pounds 12 years ago. And the five keys identified in the study closely mirror the daily ThriveLife habits I have been following over that time period. 

Higher Levels of Physical Activity: I stay active by setting a daily step goal of 12,000 steps, including daily Zone 2 cardio. And, I do strength training at home with weights and calisthenics (body weight exercises).

Reduced Calorie Diets: I consistently follow an Eating Smarter strategy every day. This allows me to replace high-calorie ultra-processed foods with better, healthier food choices. Eating Smarter has allowed me to transform food from being my worst enemy to my most powerful fitness weapon! (Read more about Eating Smarter here.)

Regular Breakfast Eaters: I’ve always been a big fan of breakfast, so this was an easy one for me. My breakfasts follow my Eating Smarter strategy. They are typically high in protein, with very few carbs. 

Weight Monitoring: My daily weigh-in ritual is one of the things I’ve done since Day 1 of my ThriveLife journey. The old saying “If you don’t measure it, you can’t manage it” is true! The daily weigh-in is my Jedi mind trick to staying fit.

Consistent Eating Patterns Throughout the Week: One of the keys to my weight loss success over the past 12 years has been a No Days Off policy. I typically follow my Eating Smarter strategy every day. One of the things that makes this easy is that Eating Smarter is designed to combat hunger and deprivation. It’s not about eating less. It’s about eating better! Less factory-food…more farm-food!

Note: There are two exceptions to the No Days Off policy:

1. Holiday Feast Days - I take four holidays a year to enjoy whatever I want (Thanksgiving, Christmas Eve, Christmas Day and New Year’s Day). 

2. Treat Meals - I occasionally give myself a Treat Meal for special occasions or celebrations. This is for a no-guilt special meal. (I don’t recommend Cheat Meals!) Then, it’s back to Eating Smarter!

The ThriveLife For The Win

Conventional wisdom says that losing weight and keeping it off is difficult. This study from the National Weight Loss Registry shows that it's actually achievable and sustainable. And the five key strategies outlined in the study closely align with the smart daily habits I recommend as part of the ThriveLife approach. These habits have helped hundreds of real folks lose weight and keep it off for many years. 

The ThriveLife is a food-first, gym-optional, science-baked approach to becoming forever fit. No crazy diets, no extreme workouts. 

So, if you’re looking for a sustainable way to lose weight and keep it off, consider the ThriveLife!

And remember…God loves you. He wants you to thrive. So, let’s go!

Thanks for reading…Merry Christmas! 

Len

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