Shed Pounds and Maintain Your Goal Weight with These Doctor-Approved Strategies

The Struggle to Lose Weight and Keep It Off

Shedding unwanted pounds is a common health goal, but it's often easier said than done. According to a CDC survey, nearly 50% of Americans tried to lose weight between 2013-2016. People attempt countless diets and strategies, from science-backed methods to questionable quick fixes touted by self-proclaimed gurus. But what really works for not only losing weight but maintaining that loss long-term?

A recent study in the Obesity journal aimed to uncover the behavioral and psychological strategies used by people who successfully lost 20+ lbs and kept it off for over 3 years. The researchers found that in addition to eating healthy, the key differentiators were:

• Developing strong habits around healthy eating and exercise
• Consistently self-monitoring progress
• Using effective psychological coping strategies

Those who were the most successful reported that these habits made maintaining their weight loss feel less effortful.

A Holistic Approach to Weight Management

"Achieving lasting weight loss is clearly a challenge," says Dr. Jason Doescher, chief medical officer at MOBE, a health coaching company. "This research shows that we need to take a whole-person perspective - looking at a person's stressors, habits, sleep patterns, and mental wellbeing, not just their calorie intake."

He emphasizes that even a perfect diet can be undermined if other lifestyle factors like physical activity, sleep, and emotional health are neglected. Successful long-term weight management is ultimately about developing sustainable habits that fit your life.

Building Lasting Healthy Habits

"Attitude and effort are the foundation of success," Dr. Doescher advises. "Be honest with yourself about what you want, and commit to treating yourself well." Remember, you are in control of your choices. Staying disciplined will help you protect what's most important to you.

One effective way to build good habits is by making the healthy choice the easy choice. Stock your kitchen with nutritious whole foods like fresh produce, lean proteins, and smart snacks. That way when hunger strikes, you'll be prepared.

If you need to cut something out, Dr. Doescher suggests replacing it with an alternative you enjoy. "It's harder to just quit a habit cold turkey. Substituting a healthier option or activity you find rewarding can provide the same comfort with less damage."

Monitoring Your Progress

The study found that those who lost the most weight consistently self-monitored in various ways:

• Graphing their weight over time
• Tracking calories and sticking to a daily target
• Using apps like MyFitnessPal to log intake
• Recording their workouts

The key is being mindful of your choices and how they impact your results. "Having a plan, setting incremental goals, and measuring progress lets you see and feel your wins," says Dr. Doescher. "And success is motivating - it encourages you to accomplish even more."

Managing Stress and Setbacks

Changing your lifestyle habits in pursuit of weight loss can be stressful, even when it's for the better. But developing healthy coping mechanisms can help you stay on track. Successful study participants used strategies like:

• Focusing on past successes
• Maintaining a positive outlook despite occasional slip-ups or weight regain

"Acknowledge your achievements, both big and small, and take time to celebrate them," Dr. Doescher recommends. Prioritize what you can control and be kind to yourself about what you can't.

Pay attention to your self-talk, especially when you're feeling stressed. Try to find a constructive perspective and jot down action steps or resources that could help you navigate the challenge productively. "Be honest with yourself, but also compassionate as you work to adopt healthier habits."

The Bottom Line

While calories in vs. calories out is certainly part of the equation, the psychology and science behind appetite and weight regulation is complex. "The more we understand about how nutrition really works, the better equipped we'll be to optimize our food choices and overall wellbeing," says Dr. Doescher. "Our minds, not just our stomachs, have an important role to play in guiding us toward lasting health."