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The secret to weight loss, from those who have kept it off
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While the secret to fast weight loss is touted by many, what about the secret to keeping it off? - photo by Allana Kerr
A simple google search on weight loss yields over 200 million results. The word fast seems to be a common headliner among top hits. While the secret to fast weight loss is touted by many, what about the secret to keeping it off?

Researchers Rena Wing, Ph.D. from Brown Medical School, and James O. Hill, Ph.D. from the Univeristy of Colorado, recognized the gap between initial weight loss and sustained weight loss. Together, they created the National Weight Control Registry (NWCR) as a way to learn from those with firsthand success.

Since 1994, the NWCR has grown to track over 10,000 individuals who have achieved significant long-term weight loss, which is defined as maintaining a 30 pound weight loss for at least one year. On average, members have exceeded the minimum guidelines by keeping off 66 pounds over 5.5 years.

So, whats their secret? Here are some of the top nutrition-related characteristics of those who have maintained weight loss, and how you can implement their successes into your life.

  1. Eat breakfast: NWCR reports that 78 percent of weight-loss champions eat breakfast every day. Not a breakfast eater? Start small and focus on making it a habit first. Grab something that youre likely to eat, such as a piece of fruit or granola bar. Once youre in the habit of eating breakfast, focus on improving the quality of your morning meal. A balanced breakfast includes carbohydrates and protein to keep you fueled throughout the day. Try 100 percent whole grain bread with nut butter and sliced banana, or a bowl of oatmeal topped with mixed berries and nuts.
  • Be consistent: If your current weight loss plan has you counting down the days until its over, stop there. Poor adherence is a red flag that your plan may be too extreme to achieve long-term consistency. A 2004 study published in the International Journal of Obesity says that NWCR members follow consistent dieting behaviors rather than yo-yo dieting. To develop a dependable plan, try focusing on one lifestyle change at a time. For example, if youre a nighttime eater and want to curb the habit, implement strategies such as limiting TV time after dinner. Other strategies to eliminate snacking triggers can be found on the Academy of Nutrition and Dietetics website. Once your first goal becomes the new norm, youll have more confidence and willpower to tackle the next change. These cumulative changes over time will result in diet consistency day-to-day, which in turn will allow for sustained weight loss year-to-year.
  • Gain control: A 2012 study assessed members of NWCR to determine if internal or external discipline impacted weight outcomes. Members were asked to rate their external tendencies (such as when I am with someone who is overeating, I usually overeat too) versus internal tendencies (for instance when I feel anxious, I find myself eating). Loss of internal discipline was a significant predictor of regaining weight, while external factors were insignificant. Next time you reach for food in response to emotions such as stress or anxiety, consider why you are eating. Explore other outlets to soothe your emotions such as those recommend by Todays Dietitian.
Although the characteristics of NWCR members cannot be generalized to the entire population, their long-term success adds a piece to the very complex puzzle of weight loss maintenance. Shift your focus away from short-term dieting and think of weight loss as a succession of lifestyle changes.

If youve had success with long-term weight loss and would like to share your experience, you can join the registry on the website. Note: The NWCR enrolls those who have maintained a weight loss of at least 30 pounds for a minimum of one year.
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Have You Seen This? Street musician slays with clarinet
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Better than almost every face-melting guitar or drum solo. - photo by Facebook video screenshot

THE BIG EASY — Yeah, yeah, we all know that New Orleans is stuffed to the gills will incredible musicians.

But knowing that fact and then hearing that fact are two different things. You can step into any number of jazz clubs on any given night on Bourbon Street, and you’ll probably be impressed with virtually every act. Or you can sit at home on your comfy couch and watch this featured video.

In the video, you’ll see a woman who is in the groove. She is swinging hard, and wailing on her clarinet with a practiced expertise that makes it sounds so easy.

From note one you’ll be drawn in; your appreciation will grow with every second, and then your face will melt off when you realize how incredible she really is.

If you’ve never played a woodwind or a brass, you may not know everything that comes with a performance like this. Lung capacity and breath control are huge factors in keeping your notes clear and loud, and hitting those high notes is especially difficult.

So when this woman hits that high note and holds it for several seconds, you know you’re dealing with an exceptional musician. It means she has worked hard for years to develop skill on top of her natural talent, and we get to benefit.

It kinda makes you wonder how we let people get away with mumble rap and autotune when talent like this exists in the world.

I wish this video were longer, and I wish I had more information about this woman, but as it is, we’ll just have to appreciate the little flavor of New Orleans jazz posted by the Facebook group Clarinet Life.

Street musician killing it on clarinet

She must have lungs of iron! Its inspiring hearing the upper registers being played so well.

Posted by Clarinet Life on Tuesday, December 11, 2018

Martha Ostergar is a writer who delights in the ridiculous that internet serves up, which means she's more than grateful that she gets to cruise the web for amazing videos to highlight for your viewing pleasure.
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