Let's kick this off with THE TRUTHS about how challenging it is to keep lost pounds, just that, lost. It’s a tough job, in fact tougher than taking off those unwanted pounds in the first place.

Research shows that the most weight people lose, even with pretty constant expert support, is about 6 to 10% from your starting weight. Example: 200 pounds that's 12 to 20 pounds. Doesn’t sound like much compared to those triple digit losses touted on Biggest Loser or from for-profit diet plans. Research also shows people lose these pounds by about 6 months to 1 year max. It’s simply tough to lose more weight.  For sure there are exceptions. Read Weight Loss, Control: Expectations vs. Research-based Realities.

Though 10 to 20 pounds doesn’t sound like many pounds to shed, research shows it’s enough achieve significant health benefits, from lowering blood pressure, to correcting abnormal lipids, and lowering blood glucose. And to stop taking one, two or more medications for weight-related conditions or not have to start taking them in the first place.

A tidbit to factor into this math. The average adult now gains 1 to 2 pounds of weight a year. So if you lose weight and keep most of those pounds off over the years, you’ll be even further below today’s expected weight gain curve.

Studies, now numerous, show that once you’ve hit your maximum weight loss at that six month to1 year mark, the fight to prevent the pounds from reattaching to your hips, thighs or elsewhere is on. Why? Research is revealing more of the reasons and THE TRUTHS are starting to leak out. Check out NPR's story Losing Weight in America: A Battle Between Fat and Biology as part of their Living Large: Obesity in America series.  My intention is to continue to shout about  these TRUTHS because they’re being kept all too quiet in the commercial diet world.

Research is demonstrating that our bodies are physiologically set up to pack those lost pounds back on despite continued support from experts and the efforts of the individual weight watcher. No doubt, our obesigenic environment doesn't help one little bit. 

I’ve reported on several large studies over the past few years: POUNDS LOST study, the Diabetes Prevention Program trial, and the type 2 diabetes Look AHEAD study which recently reported 4 year data but will continue to help people keep prevent as much weight regain as possible until 2014.

Unfortunately, putting the padding back on is the body’s survival instincts at work…survival of the fattest.

Several insights I recently gathered about why it’s so hard to keep pounds off were from a workshop featuring leading obesity researchers. Their research was both exciting as well as downright disheartening. While it’s not my nature to be disheartening, it is in my DNA to help people understand THE TRUTHS. And, more importantly, to share what is known about how to best keep those lost pounds off. Keep reading...

Why keeping pounds off is so hard:
Once you’ve lost weight your body is conspiring against you to put the pounds right back on. You simply can’t go back to your old eating habits and calorie load. A few key physiologic changes, or “biological forces”: 

• Muscles become more efficient at using fewer calories.
• Changes occur in the brain. People seem to have less restraint around food, meaning it’s hard to resist foods if they’re around. People are less discriminating about foods, meaning they’re willing to eat items that weren’t necessarily tasty to them before. Third, people seem to have a decreased perception of fullness.
• Changes in thyroid function decrease the calories burned.

Experts estimate that people need 300 to 400 (or 22%) fewer calories per day to maintain their new weight. That’s a goodly percent of calories. Consider you used to need 1500 to 1800 perday, that’s down to about 1200 to 1400 calories. Big difference!

Successful strategies to keep pounds at bay:
With the odds of weight regain stacked against you, what research-based strategies can help? Quite a few! Several of these have been culled from the National Weight Control Registry (NWCR), others from long term studies noted above and yet others from speaking to experts. 

• Be clear on your long range motivators: Make sure you got more to gain from keeping the pounds off long term. To live healthier? Prevent diseases you’re at risk for? See your children and/or grandchildren grow up? Or?? 
• Believe in your abilities to master weight control: Loose the self-doubt, develop a strong will and can-do attitude.
• Be physically active: Research from NWCR shows that people who’ve successfully kept weight off exercise 60 to 90 minutes a day. Yes, that’s a lot! Fitting it in is a challenge. Develop and execute a plan. Experts suggest that you do both aerobic activity, such as walking, running, swimming as well as resistance training 2 to 3 days a week.
• Simplify your eating plan, minimize your food choices: Because of the brain changes noted above, you may not have the will power not to eat certain foods. So, don’t bring them into the house. Set rules for yourself to control your food options and amounts. Perhaps you only have dessert at the end of a restaurant meal or at an ice cream shop and don’t let desserts across the threshold of your home. At social events place yourself as far from the food as possible. Search for and implement the techniques that work for you. 
• Develop stress management and coping skills which don’t include medicating yourself with food: There WILL be ups and downs in life. Your ability to manage these stresses without using food will factor heavily into your success.
• Track your progress: Yes that means record what you eat, how much activity you do and more. Suffice to say as much as record keeping is a pain, studies regularly support their importance. Explore a few apps, it is easier than ever to find one that meets your needs.
• Weigh yourself regularly: Know your weight by weighing often. Figure out how often is right for you. Don’t let the pounds creep on. Stop any creep up the scale ASAP and have a relapse prevention plan to put into action ASAP. It’s so easy to let pounds add up, five, then ten. Then it’s a slippery slope into a negative failure mindset and march up the scale tailspin.  
• Develop a relapse prevention plan: Have a plan in mind before you need it. Put it into action as soon as a few pounds on the scale stare you down.
• Put a support system in place: Continuous support is a must. What’s your plan to get regular support? Will you partner with a workmate, friend or your spouse? Continue with your weight loss program, online chats, or?? Today there are more options than ever.

Yes, keeping weight off is tough work. Tackle weight loss with the realities of the challenge(s) front and center. As you work to keep pounds at bay over time your new healthy habits will solidify and your old unhealthy habits will recede.