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★4 Secrets to Successful Weight Loss 1. Creating Your Exercise Habit Before you panic about that much exercise, give yourself permission to take that time and experiment with different activities, schedules and frequencies will allow you to find what will work for you in the long-term, not just a few days or weeks.A basic exercise routine should include cardio, strength training, and flexibility exercises to help you burn calories, build muscle and keep your connective tissue flexible 2. Creating Your Healthy Eating Habit It should also come as no surprise that the next part of successful weight loss involves diet. The majority of NWCR members reported eating a low-calorie, low-fat diet, with women eating an average of 1,306 calories a day (24.3% from fat) and the men eating about 1,685 calories a day (23.5%from fat).What's interesting is that about half of the members used a commercial diet program while the other half did it on their own. Regardless of which path they followed, the members ended up following the same type of diet. In addition, about 80% of members reported eating breakfast each day, which science has already shown leads to a lower BMI than people who skip breakfast 3. Creating Your Self-Monitoring Habit Another behavior of NWCR weight losers is weighing themselves on a regular basis. About 44% of members reported weighing themselves every day while 31% weigh themselves at least once a week. The idea here is not the scale itself, but the vigilance successful losers maintain even after they've lost the weight.This is a key point that differs from many diet programs currently out there. Many diets require you to follow different phases with different levels of calories. Often there's an induction phase, or a time when you restrict foods (or even entire food groups) and drastically lower calories. After that, dieters then begin to add foods and calories back into the diet, finally getting to a "maintenance phase" where they eat more calories than they did at the beginning of the diet 4. Being More Consistent It's common for many of us to eat healthy during the week only to blow it on the weekends. But, NWCR members were able to maintain their weight loss by eating healthy all the time. Fifty-nine percent of members reported eating the same on weekends and holidays while 39% reported followed stricter diets during the week as compared to the weekend. In other words, the more consistent the diet, the more likely members were to maintain their weight loss year after year --------------------------------
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