Slim Down: Learn From Mistakes

Successful dieters can meet their goals by learning from past failures. They tinker with their diet until they find the regimen that works.

By Michael Castleman published September 1, 2005 - last reviewed on June 9, 2016

"People lose weight in all sorts of ways—low-fat, low-carb, Weight Watchers, you name it," says James Hill, director of the Center for Human Nutrition at the University of Colorado in Denver. But the real success stories—those of people who keep the weight off for years—have one trait in common, he says: They tackle extra fat through trial and error.

As many discouraged dieters know, 90 percent of dieters find their extra pounds come creeping back. So what is the secret of the exceptional 10 percent? According to the National Weight Control Registry (NWCR), a database that tracks 5,000 people who have lost at least 30 pounds and kept it off for a year, successful dieters meet their goals by learning from past failures. They tinker with their diet until they find a regimen that works for them. That may mean choosing salad for a meal, walking to work, or going to the gym during lunch. They find new ways to trim calories or sneak in a few more minutes of exercise.

"Few people understand that permanent weight control is a learning process," says Hill, cofounder of the registry. After analyzing what leads to failure, successful dieters incorporate that knowledge into future behavior. Dieters may lose a little, regain it and feel they've failed, says Hill. "But they haven't failed. They're learning by trial and error."

Eventually—and this is the mark of success—they no longer diet. People should figure out what lifestyle modifications they can live with and stick with them.

Ingredients for Lasting Weight Loss

However they first lost their excess weight, most National Weight Control Registry (NWCR) members transition to a low-fat, low-calorie diet to keep off the pounds.

Eat breakfast. Nearly 80 percent of NWCR dieters eat a morning meal. While both eaters and non-eaters report the same energy intake, breakfast eaters get more exercise. Researchers say this seems to be a factor in their success.
Resist the urge to splurge. Successful long-term dieters tend not to indulge on holidays or weekends because they know they won't make up for it later.