Weight loss: Habits of the biggest losers – Times of India

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If you are trying to lose weight, chances are you would already be aware of multiple techniques and strategies. However, what works for one person may not work for someone else. So what should you do to lose lots of weight?
The National Weight Control Registry (NWCR), a research organisation at Brown Medical School and The Miriam Hospital Weight Control and Diabetes Research Center in Providence, Rhode Island tracks people who have lost a substantial amount of weight and also maintained it for a long period of time.
More than 10,000 people are in the NWCR’s database. On average, registered members have dropped 66 pounds (about 30kgs) and kept the lost weight off for 5.5 years.
Here are some weight loss habits of the biggest losers which can help you kickstart your fat loss journey.
NWCR participants eat three meals and two snacks in a day, which prevent them from overeating. Many people start eating less often in order to lose weight. However, NWCR researchers explain that people who eat fewer times everyday are often overweight.

The researchers found that increasing water intake is by far the most common strategy for losing weight used by the biggest body weight losers. In order to increase your water intake, always keep a glass of water or a water bottle in sight. This will act as a reminder, and naturally push you to drink more.

The NWCR findings showed that 78% of the participants never skip breakfast. Eating a nutritious and wholesome breakfast may reduce the urge to constantly snack for the rest of the day.

Read more: Weight loss story: This woman lost 19 kilos by walking 10,000 steps everyday

Many people dread before stepping on the weighing scale. However, 75 percent of the participants reported that they weigh themselves at least once a week. This can be helpful in the sense that checking your weight may increase your sense of accountability. Getting a reality-check, being aware of your weight may just be the motivating factor to not order those loaded cheese fries. Further, as you see your weight dropping on the scale, it may push you to not fall back and keep moving on your weight loss journey.

Read more: Weight loss recipe: 5 chicken soups that can help you this winter

Weight loss does not happen just inside the gym. Little habits go a long way. In the study, 62 percent of the participants reported watching television for less than 10 hours every week. The data showed that the participants used the time they didn’t spend on the couch to workout. 90 percent of them exercise about an hour every day. Studies suggest that it takes this level of effort to lose weight through exercise.

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