Have you ever tried to lose weight or become healthier? It can be hard to know what to do and how to stay on track.
But, according to new research from Australia’s national science agency, the CSIRO, there is a secret to losing weight and keeping it off.
The study looked at over 6,000 people who completed a 12-week program called the CSIRO Total Wellbeing Diet.
They found that 64% of people lost a significant amount of weight (more than 5 kilograms) after one year. And, on average, people lost 10.6 kilograms or 11.9% of their starting body weight. That’s a lot!
To figure out what helped people lose weight, the researchers looked at how people used the different tools and resources in the program.
They found that people who lost the most weight used all the tools, like weighing themselves regularly, keeping a food diary, following a menu plan, doing exercise, and using the program’s content, forum, and food search, 50% more than people who lost less weight.
Dr. Gilly Hendrie, a research scientist at the CSIRO, says that using these tools and learning about healthy eating and lifestyle habits is important for everyone, especially since so many people in Australia (67%) are overweight or obese.
She also says that there are no quick fixes for weight loss and becoming healthier. It’s about developing positive habits and using tools regularly.
The study also found that it’s common to lose weight during the first six months of a weight loss journey and then maintain that weight loss for the rest of the year.
But, 54% of people who lost 14 kilograms or more were able to continue losing weight after reaching a plateau. This means that even if you feel like you’ve stopped making progress, you can still keep going!
Another important finding was that people who lost more than 10% of their body weight tended to look at the menu plans 70% more often.
And, after the first 12 weeks, people who lost more weight used the food diary 2.5 to 3 times more often than people who didn’t lose as much weight.
One member of the CSIRO Total Wellbeing Diet program, Terry from Queensland, credits the program’s tools and Facebook support group for helping him maintain his 100-kilogram weight loss for almost three years.
He says that using the food tracker and menu plans regularly has become a habit for him. And, even if he falls off the track, he knows how to refocus and get back on track.
So, if you want to lose weight and become healthier, remember to use tracking tools, weigh yourself regularly, keep a food diary, follow a menu plan, exercise, and learn about healthy habits.
How to maintain weight loss
Maintaining weight loss can be just as challenging as losing weight. But with the right strategies, it is possible to keep the weight off and avoid gaining it back. Here are some tips for maintaining weight loss:
Continue to track your food intake: Keeping a food diary or using a food tracking app can help you stay accountable and mindful of what you are eating. It can also help you identify areas where you might be overeating or indulging too much.
Weigh yourself regularly: Regular weigh-ins can help you catch any weight gain early on, so you can make adjustments to your diet and exercise routine before it becomes a bigger problem.
It’s important not to obsess over the numbers on the scale, but rather to use them as a tool to monitor your progress.
Stick to a regular exercise routine: Exercise is not only important for weight loss, but it can also help you maintain your weight loss by burning calories and building muscle mass. Find an exercise routine that you enjoy and make it a regular part of your lifestyle.
Focus on whole, nutrient-dense foods: Eating a diet that is rich in whole, nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats can help you feel full and satisfied, while also providing your body with the nutrients it needs.
Limit processed and high-calorie foods: While it’s okay to indulge in your favorite treats every once in a while, it’s important to limit your intake of processed and high-calorie foods.
These foods are often low in nutrients and high in calories, which can make it difficult to maintain weight loss.
If you care about weight loss, please read studies about why exercise is less helpful in losing weight than simply eating less, and early time-restricted eating could help lose weight and improve blood pressure.
For more information about health, please see recent studies that hop extract could reduce belly fat in overweight people, and weight loss drugs may help stop COVID-19.
The study was conducted by Dr. Gilly Hendrie et al.
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