

  • 65% of the U.S. population is overweight.
  • 31% of the population is obese, etc.


In 1994, Dr. Rena Wing and Dr. James Hill, two leading obesity researchers, established the National Weight Control Registry (NWCR) (www.nwcr.ws). The purpose of the NWCR is to identify and study characteristics of individuals who have been successful at long-term maintenance. To be eligible for the registry, an individual must have lost at least 30 pounds and maintained that weight loss for at least one year. However, the "average" weight loss is closer to 60 pounds, maintained for at least five years. Understanding what these close to 2,700 individuals do on a regular basis may provide insights into behaviors that can help your clients successfully maintain and/or lose body weight. Here's what we have learned so far about weight loss from the NWCR "losers."

    2006) revealed that children do not necessarily 'outgrow' baby fat either. The study revealed that children, who were overweight at age 11, were still overweight at age 16. This trend highlights the need for personal fitness professionals to consider training younger, overweight children and teens; this outreach will not only grow your personal training business but will improve the health of the nation as well.
    A long-term struggle with weight management does not have to mean a lifetime struggle with body weight. It does, however, highlight the importance of recent history and the difficulty with getting started. Remember
  3. How Much You Eat Matters.

Individuals in the NWCR are minimalists in many ways minimal calories and minimal variety. Participants in the registry consume significantly less variety within all food groups, except fruit and combination foods, than recent weight losers following six months of weight loss treatment. This data suggests that to stick with weight loss, reduce eating options. If oatmeal in the morning works for you, consider trying every variety of oatmeal, but reduce the total number of breakfast options you allow yourself such as eggs, pancakes, French toast, bagels, etc. However, bring on the fresh fruit to increase the available nutrients!

  1. Burning Calories is Critical.
    This statement is nothing new to personal fitness professionals. We know it. We believe it and, in fact, believe it to our core. Exercise matters. Thankfully, scientific data supports this belief as well. Exercise helps with weight loss, and it becomes critically linked to being able to maintain significant weight losses long-term. Why? Exercise allows people to increase the number of calories they can consume so as the weight whittles away, they do not have to whittle away every piece of food as well. It also increases lean muscle mass, improves body composition and the overall appearance of the body, strengthens the heart and lungs, reduces the risk of disease and, oh yeah, makes you feel good. When researchers examined the physical activity habits of the NWCR participants they found that most were doing a significant amount of physical activity per week. On average, this group of successful losers expends close to 3,000 kilocalories, or the equivalent of walking 30 miles per week in exercise. In addition, the number one activity of choice for these "losers" is walking. If you want to encourage clients to make changes in exercise habits that will ultimately lead to success, suggest greater amounts of aerobic activity. Yes, weight training is important, beneficial and highly encouraged, but the aerobic component appears to be most important when attempting to lose fat. The bottom line: Whatever exercise your clients are willing to do that increase energy expenditure and that will fit their lifestyles for the long-term is really the most important. Talk to your clients. Encourage them. Provide them with strategies for success.

What Doesn't Work?

Dr. Kara Gallagher is an Assistant Professor in Exercise Physiology at the University of Louisville, where her research focuses on the role of exercise and behavior change in weight control. She is a Fellow of the American College of Sports Medicine (ACSM), an ACSM-certified Exercise Specialist, American Council on Exercise (ACE)-certified Group Exercise Instructor and has worked in university and health-fitness settings for the last 15 years. For more information, visit www.mohrresults.com or email her at kara@mohrresults.com.


