People who have lost a lot of weight and have kept it off, suggest the following keys to success:

You can overcome a personal and family history of overweight

Seven out of 10 people who lost weight and kept it off had been overweight as children and had at least one parent who was overweight. Most had also made many prior attempts at weight loss, proving that yo-yo dieters can break the cycle.

Moderate weight loss is successful

You don’t have to be “thin” to reap the health benefits of weight loss. Even small amounts of weight loss can mean big improvements in blood sugar control control, blood pressure and cholesterol.

A healthy balance is the best approach

Weight loss doesn’t mean a life of deprivation. People who successfully keep weight off continue to enjoy food and to indulge cravings—in moderation. In fact, following an extreme diet or depriving yourself of certain foods altogether is likely to work against your weight control goals.

Self-monitoring is important

Many people who are trying to lose weight find it helpful to keep a record or log of the food they eat and their physical activity. You may also find it helpful to record positive changes and feelings in a diary that you can look to when you need a little extra motivation. Even after losing weight, many find that weekly weigh-ins continue to be useful.

Remember the 5lb rule

If you have gained more than five pounds, develop an action plan to help you manage this gain. Consider what contributed to your weight gain and what you can do differently. You may find it helpful to get back to carefully tracking your daily food and activity choices. And remember to stay positive!

Find support

It’s important to find people who will support you. If you would like to talk to a nutrition professional to help you achieve a healthy weight, ask your doctor for a referral, or contact or local public health unit. You may also visit Dietitians of Canada to find a Registered Dietitian in your area.