The thought of trying to lose weight is too much for many people. However, breaking down how to lose weight into several smaller steps can make losing weight seem more within reach.

The National Weight Control Registry has identified how more than 3000 adults lost an average of 27 kilograms (60 pounds) and kept it off for an average of six years. Quite a feat! Their common behaviours included:

• eating a low-calorie/low-fat diet
• regularly monitoring weight
• being very physically active
• catching “slips” before they turn into larger weight regains
• eating breakfast

By slowly adding some of these healthier habits to your lifestyle, you can lose weight at a safe rate and keep it off. A healthy rate of weight loss is about 0.5 to 1 kilogram (kg) or 1 to 2 pounds (lbs) per week.

Start with small steps and build up to larger ones. Here are some examples of how small changes can add up to help you lose weight over time:

1. Switch from 250 mL (1 cup) homogenized milk to skim milk on your cereal every day. This can add up to a savings of 24 455 calories or a loss of 3 kg (7 lbs) over a year;

2. Switch from a large coffee (414 mL (or 14 oz) with double sugar and cream to a large black coffee every morning. This can add up to a savings of 83 950 calories or a loss of 11 kg (24 lbs) over a year;

3. Switch from 500 mL (2 cups) of regular sour cream and onion chips to 2 cups of air popped popcorn seasoned with dill five days a week. This can add up to a savings of 16 640 calories or a loss of 2 kg (4.5 lbs) over a year;

4. Walk to and from work, or after work, at a moderate pace for an hour five days a week. You will burn 275 calories/day and save 71 500 calories or a loss of 9 kg (20 lbs) over a year.

As you can see, small changes to your eating and activity habits can go a long way in helping you lose weight and keep it off. So what are you waiting for? Get started today!

References:

Ikeda, J., Amy, N.K., Ernsberger, P., Gaesser, G.A. et al. (2005). The national weight control registry: A critique. Journal of Nutrition Education and Behaviour, 37, 203-205.