Important information on maintaining weight loss comes from the National Weight Control Registry or NWCR, a group of women and men who have lost at least thirty pounds and maintained that loss for at least 1 year. The registry shows that individuals who successfully maintain their weight loss consume a diet low in calories (average of 1380 calories per day) and fat (average of 25 percent of daily calories from fat). Furthermore, they average an hour or more of moderate- or vigorous-intensity physical activity per day.

A study conducted by Dr. Ross Andersen and colleagues compared the effectiveness of lifestyle activity and structured exercise on weight loss (Journal of the American Medical Association 1999; 281:335–340). The study included 40 women who participated in a 16-week weight loss program consisting of diet plus exercise. The participants were placed in one of two exercise groups. The first group was given a structured weight loss program. In addition to dietary changes, this group attended three step-aerobic classes per week. The second group was given a lifestyle program. For this program, the group increased their physical activity by 30 minutes per day, on most days of the week. They accomplished this by building several short bouts of activity into their day (e.g., taking the stairs instead of the elevator, parking farther from their office, etc.)

Weight loss at 16 weeks was similar for both groups, but lifestyle program participants regained significantly less weight (.18 pounds) than the structured program participants (7.7 pounds) during the one-year follow-up. These results show that a lifestyle physical activity program is as effective in promoting weight loss as a structured program. The study also shows that the lifestyle program was more effective than the structured program in maintaining weight loss.

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