Is it possible to nail the diet strategies that point to weight loss success, over and over again?

And by success, we're talking "lasting" weight loss.

A recent article in my International Dance and Exercise Association (IDEA) Journal revealed four commonalities among those who successfully lose weight  – and keep it off.

Yes, there are more than just four. But these four were featured as they stand out among from the rest as solid hallmarks of lasting weight loss success. Here are the findings as reported in the IDEA Journal.  Along with my points and counterpoints from years and years of experience coaching women to successful, lasting, life-friendly (make no mistake, VERY important!) weight loss.

4 Things People Who Lose Weight And Keep It Off Have In Common

1)  They Monitor Their Weight and Track Their Food Intake

Weighing yourself regularly, as previously reported here in Does Monitoring Your Weight Help With Weight Loss, helps you stay on top of the numbers – and your weight.  No more room for denial!  They also had a habit of jotting down records of what they were eating.

My  points and counterpoints: If you are "afraid" of the scale, get over it.  And don't fool yourself into thinking an 8 lb gain in a month is "solid muscle".  It's darn hard to pack on even 2 – 3 lbs of muscle in that much time, and that's with a very muscle – challenging workload.  Yes, weight will shift with hydration and macronutrient content, but overall, and noted once or twice a week, can tell you the trends.  Also, keeping a food journal – even intermittently – helps you keep a reality check on food intake.

2)  They Eat 4, 5 Or More Meals Throughout The Day

When and how often one eats may determine weight. Studies show that eating four or five small meals/snacks throughout the day is associated with lower energy intake and reduced or no obesity risk, and eating less or more than this may actually increase the risk of obesity (Forslund et al. 2005; Ma et al. 2003). In addition, skipping breakfast is associated with a higher body mass index and increased obesity risk (Ma et al. 2003; Choet al. 2003).

My points and counterpoints: You may be getting the message from media that we should go hours and hours between meals to keep insulin in check.  Insulin is released when we eat – it's how our body's way to process the incoming energy, shuttling it into storage for use.  Thus, the popular idea is that by keeping insulin out of the game during several hours, glucagon kicks in and we start "burning" stored fat.

But that's only part of the picture. Large meals overstimulate the release of insulin, creating all kinds of problems, bodyfat storage, and insulin resistance.  If you're not supposed to eat for 5 – 6 hours between meals, how the heck can one not eat a large meal?  It builds in an entirely new problem!

When you eat whole, real foods, you can trust your body to eat the right amounts to keep you slim.  Just like the squirrels outside my office.

3)  Portions Are Controlled

My clients prove that you can eat all you want with a balance of high fiber starches, vegetables, legumes, and fruits, and lose weight - without hunger

My points and counterpoints: Portion control is just another way of saying reduced calories.  This can be done in one of 2 ways:

• by weighing and measuring. However, with a Standard American Diet IMPOSSIBLE to sustain without hunger.  Minimal long term success.  Not recommended if you want to satisfy hunger.
  
• by body-controlled portions. This is what I do, and it's kept those extra 50 lbs off of me for 12 years now. It's easy to achieve when you are eating whole, real, low fat foods, because the bulk, calorie density, and satiety do the work for you.  Your body can totally be your guide on portion control when you eat in this fashion.  This is the approach that I successfully coach women with in my Booty Camps and FitDream Fusion Membership.

4) They Fill Up On Less

Increasing intake of nutrient-rich foods like fruits and vegetables is a positive strategy for controlling portions. Studies show that reducing energy density by boosting intake of low-caloric- density foods is associated with weight loss and improved diet quality (Ello-Martin et al. 2007; Ledikwe et al. 2007). Thanks to water and fiber, low-caloric-density foods offer larger portions with fewer calories, so you fill up without filling out. Examples include fruits, vegetables, beans and soups. High-fiber foods also slow digestion and absorption and stabilize blood sugar, which helps control hunger and further aids weight loss. (McCreary, Beyond Energy Balance, 2010)

My points and counter points: This is exactly what I'm talking about with body-controlled eating (see #3 above). It has been found that adding certain foods  helps people lose and maintain weight loss, AND feel satisfied physically -and emotionally – satisfied. For example, by implementing this crucial strategy,  study participants report consuming more food by weight, while reducing energy intake (Ledikwe et al. 2007).

And guess what?! They also report feeling less hungry (Ello-Martin et al. 2007) which is essential to long-term weight management.  You can't fight the hunger urge.  Don't even try. And in this study, the strongest correlation to weight loss was lower calorie density coupled with increased dietary fiber.  See My Big Plate Trick for Staying Slim.

In a nutshell? High fiber + low fat + careful observation of compliance + body-controlled eating = sustained weight and fat loss.  They all go together.

© Lani Muelrath All Rights Reserved image:  stayhealthier