Are we doomed to live the life our genetics predetermined, or is this set point theory just that…a theory? While there is no denying that hormonal and metabolic factors play a role in weight control, most researchers consider the set point theory to be oversimplified, failing to take into consideration social, nutritional, and environmental factors. After all, we all know someone, me included, who has lost weight and maintained that weight loss for years. In this video, we’ll review the common characteristics shared by the 10,000 successful maintainers in that registry that ensure the weight they lost stays off.
Dr. Becky’s 0,1,2,3 Strategy:
#maintainweightloss #drbeckyfitness #losebodyfat
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Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
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Im eating vegan. Doing 1 main big meal and 1 medium meal a day. big meal in morning – about 400 – 700 calories. Medium meal – about 300 – 400 calories. Medium amount of starches and carbs, Large amounts of high volume filling fibre (which is not available for me much where im living), large or any medium amount of protein, small amount of oils.
Two meal combined being upto about 700 – 1400 calories. My estimated limit for eating is about 1700 calories. I did estimate of BMI, Base metabolic expense / energy expense without exercise, total daily energy expense, and weight maintenance possibly is around 2000 calories. So 1700 calories max means at least 300 calorie deficit.
Other than two meals of 1400 cal, that gives about 300 or 400 calories which I can spend on some junk food if wanted (about 2 / 3 times a week). I usually fill up as needed by sugar teas, which are about 50 calories each, and also handfuls of peanuts which can be over 100 calories.
The ideal plan is to mix the carb starch foods with larger volumes of high fibre foods. This in theory gives a slower gradual supply of energy instead of sugar spikes. Not sure, but possibly.
I am doing some weights/resistance training on gym. Small amount of cycle cardio. My focus is building and maintain medium amount of muscle.
I am starting to drop weight now from where I used to be at 70kg. My plan is to get to 65, then 60. Then consider if I want to go down to 55kg, and considering how to maintain weight.
I've been obese my entire life. Peaked at 400lbs. I gave SO MANY diets a try over and over but could never lose more than 30lbs and then i'd gain it back plus more. Until I found intermittent fasting- specifically OMAD which is an extreme form. That plus low carb = 140lbs lost. It worked so well I thought I was "cured" LOL and started trying to eat "regularly" again. I gained 90lbs. I said bump that! I'm going back. Started IF and then transitioned to OMAD and lost that 90lbs plus 20 more and i've maintained for a few years. Honestly I think fasting for long stretches changed my brain b/c I don't binge eat anymore and it used to be a weekly occurrence for decades. I exercise 5-6 days a week and I LOVE it. Never thought that would happen. Started just walking 30mins a day and kept going. My maintenance can be summed up to: Doing some form of IF regularly, planning my meals, regular exercise + physical activity, and limiting carbs/very processed foods b/c they DO make me hungrier and I always eat more than I intend.
Not all carbs are created equal. Whole foods like apples, potatoes with the skin intact
When I eliminate or severely reduce products with added sugar I lose weight and feel better with less desire to eat soon after a meal. That means eliminating most packaged food meaning eating more plants with some animal products such as home made whole milk yogurt with most whey drained off, eggs, chicken, fish and little beef or pork. Meat needs to be just cuts, not packaged ham for example. Low temperature water based cooking is preferred over frying, broiling or grilling
I prefer making bread as it then has no preservatives and I can mix various types of flour with more whole grain.
I walk 1 hour or 8000 steps and typically get 10000 to 12000 per day total.
I have lost 35 lbs by intermittent fasting and a low carb diet. I eat between 1 and 7. I cut out refined and starchy carbs , sugar, potatoes, rice some bread. I wore a glucose monitor for a few months to see what affected me most and cut those things out. That was key for me. I also discovered Allulose sugar sub. I use only that to sweeten and bake. My trigger was a rising A1c. It was 6.1 when I started and is now 5.4. I have spinal stenosis and some arthritis in my back. Since losing the weight I have very little back pain. I can garden again without being sore for 2 days (or more sometimes). One thing that bothers me though is that most people immediately think I used weight loss shots to lose the weight. I worked for this and am proud. I immediately set them straight!
I lost 80 lbs last year, and not only have I kept it off since then, I've lost 3 additional pounds this year. I reduced carbs and fats, prioritized protein, kept a consistent diet every day of the week, and did daily walking and frequent resistance training. I started it because I found out about food tracking apps like Cronometer and realized that I wasn't eating anywhere near as healthy as I thought I was, so I fixed my diet and the weight loss followed naturally and easily. I stopped using the app after the weight loss and just ate intuitively, using what I had learned during the tracking.
A superb, clear, informative and inspiring overview! Thank you!
Unsurprisingly, most people don't even start to lose weight unless something external to your will power to trigger it. I can keep it low until I go on a vacation in some other country.
A very helpful video. I have lost about 70 lbs in the last 25 years, on a whole-food, plant-based diet (WFPB). My wife and I have done WFPB together, which has made it easier for both of us, as it represented a huge departure from the standard American diet (SAD). There are many resources to help people get started, and many voices to help keep the motivation high, FYI…best wishes to all of you who are embarking on a weight-loss journey!!!
I started Keto in the spring of 2022 after my eye doctor said I was prediabetic and my primary doctor said I wasn't. At that time I was pushing 300 pounds but being 6' 3" helped to hide it. I did some research and found strong support that the condition of the eyes foretells the remainder of the body. In a little over a year I lost 85 pounds on Keto. I have remained on Keto and my weight fluctuates around 5 pounds weekly which I believe is mostly changes in body fluids. Since losing the weight I have had many positive changes including no more neuropathy in my legs and feet, reduced blood pressure and pulse, less forgetfulness and improved moods. My blood chemistry has been routinely checked and is very good. My primary doctor congratulates me but is pushing to increase my muscle mass. I started this at 65 but wish I did it at 50. Regardless, I think I have added years to my life and I will never go off Keto even though for certain celebrations I have enjoyed the carbs
Will not eat any Ultra Processed Food. Consistency is a big part of it for me. Not so how much but Consistency same with other things.
I’m still in weight loss mode, but I’m only 10 pounds from my goal! I had to pause my diet for over a year though when I got pregnant with my second baby. I lost muscle in pregnancy I’m sure since I stopped working out and was exhausted, but I did very well maintaining my good diet otherwise. I figure I maybe gained a small amount of fat in pregnancy (which is healthy and expected), but I did very well eating similarly to when I was dieting (just eating more), so I’m confident I will eventually be a good maintainer. But I gained 17 pounds in the first 6 months postpartum (most of which was from the first 3 months). I figured like 7 pounds or so was from muscle gain. It is so so hard sticking to a good diet when you have crappy sleep postpartum, little time, and are ridiculously hungry all the time from breastfeeding.
I want one more baby and really want to do my best to not gain postpartum weight again… but at least after that, I know I can get back to my ideal weight eventually.
I think it's interesting how you interpreted the data saying of 42.7% of people saying that weight loss is hard, and only 32.4% said maintenance as hard as "it gets easier" when I could also interpret this data as ~75% of people who said losing weight was hard also said maintaining it was hard, which seems to be the opposite narrative.
I lost some 50 – 60 pounds, starting in 2009. I did it following Weight Watchers – I had previously had success with their program, but did end up regaining. In 2009 I followed their program on my own. When the lock downs happened, recognizing the stress of the situation, I started to increase my exercise routine. That helped me deal with the stress without resorting to food. Very interest video – I joined up with the registry a few years ago.
These days I'm actually trying to gain weight – I'm working on putting on some muscle, working with a trainer, who has me in a calorie surplus, which is very weird territory for me. Yes, I weight myself regularly – at least once a day… sometimes more. I found that eating high carb works for me – I go for complex carbs – mostly whole foods. I am also really mindful about what I eat – I found that to be really key. Rather than reach into the pantry for whatever when I want a snack, I make a conscious decision of what I'm really hungry for. I track what I eat (doing calorie counting these days) using an app, and yeah, maintaining my weight loss, I would say, has been a bit easier than the original weight loss.
Yes I've been on a low-carb keto diet for at least 2 years.. no sugar and no processed food just meat and vegetables a little bit of fruit and my weight is 177 and I kept that weight for quite a while and that's the weight that I had when I was maybe.. 30 or so and I'm over 60 now I have lots of energy I go on walks I feel young again after the low- carb keto diet and eating right..🙏🏼
Keeping a daily record of what I ate was the most useful thing for maintaining and losing my weight
I discovered Dr. Becky about a decade ago and she's one of the most calm, consistent, sane voices in the nutrition and lifestyle space. All of her advice works, my problem has been following it consistently. I retired almost a year ago and have been much more compliant. I've slowly moved from the top of the healthy BMI range to the center, and now to the lower half. Having the time to exercise, cook nutritious food, meditate, and enjoy the simple pleasures of life is a luxury I don't take for granted. Thanks Dr. Becky for being a powerful positive example.
67 year old male here. I’ve lost 35 lbs from 205 to 170 and I have kept it off for over a year. I weigh lift four times a week and walk every day. I’m on a low carb high fat/protein diet. I also practice intermittent fasting. I feel great.
In my 50s I lost 110lbs and have now maintained for 9 months. It took 12 months to lose it using low carb diet, absolutely no junk food, sweet treats limited to Christmas Eve, Easter Sunday and my birthday, and these are a normal sized bar of chocolate or 1 normal sized dessert. I still weigh myself daily using a smart scale, of course I have small daily fluctuations, but when I look at monthly averages they are remarkably stable. It really helped me to have small 'mini goals', because I think if my aim had been to lose 110lbs at the start it would have seemed impossible. Even to get to the top end of healthy BMI seemed out of reach, but now I am BMI just below 19 and I feel absolutely great. I am not yet to a year of maintaining, but I do not think I will gain again, because I do not find it too difficult anymore. The processed foods which I used to overeat are now not even on my radar, I simply do not even notice them in the supermarket, and certainly do not crave them. Occasionally if I am with someone who is eating something which looks good I will think 'oh, that would be nice', but it is a fleeting thought rather than a craving. It is absolutely possible to change your life if you want to.
74 years old. Type-1 insulin dependent diabetic using Medtronic 730g pump. Was up to 246 about 5 years ago. This morning 208.6. Endocrinologist put me on Ozempic about 5 years ago. I eat healthy, walk two miles 5-6 times weekly. Still have some pounds to lose. My goal weight is 190. 5'10" tall.
There's no magic on keto If you're significantly overweight. If you believe it, you'll fail. Cut, count, & track calories. You'll be hungry most of the time. Straight & narrow; unfortunately, it cannot be otherwise. Remember too that even the most radical measures will not make you "normal" like bariatric surgery; folks regain. That's why it's classified as a disease. Best 🤞
Thanks for summarizing the national database info! I’ve been to the org’s site several times in the past and am always interested in seeing what’s working for people. I do wish they’d update it beyond 2016, though. Maybe it’s one of those entities that didn’t get enough funding over the years and couldn’t continue with the research — or it is now impacted by some of the federal cutbacks. 🤷🏻♀️ Great video. We appreciate you, Dr. Becky!
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I lost 40 pounds through low carb, cutting out sugar, and intermittent fasting (16/8), and daily one hour walks and weight lifting. I have reintroduced some carbs – Ezekiel cereal and bread after a year and the occasional Yasso bar – and I seem to be maintaining my weight, but not losing any additional weight.. Also I have restarted my yoga practice in addition my established exercise routine. I had been motivated by medical concerns – prediabetes and fatty liver disease – both have been corrected.
My weight was stable at 148 until age 50. Then I began a 30 year battle with fluctuations going up to 175 at one point. Age 82, and blood glucose showed in diabetic range. That event got me to lose weight, modify diet, and increase exercise. Presently I’m holding steady at 150 and monitoring closely. A1C is now down to 5.2. That’s progress. Vigilance may be the key word!