Author: Anna Frinzi
Well, you’ve done it! You’ve achieved your Super Goal and Ultimate Why on this journey with Noom. Now that the fireworks have been set off, congratulations have been said, rewards have been cashed in, celebrations (mindful ones, of course) have been had: where does that leave you now??
Don’t worry, young grasshopper! Noom has provided you the proper tools and behavior changes to be successful and maintain your goals. Easier said than done, you say? We shall see!
Imagine you’re back in your 2nd grade math class where we learned basic addition and subtraction skills. Consider this simple math equation:
ENERGY BALANCE = ENERGY INTAKE – ENERGY OUTPUT
Thus,
ENERGY BALANCE = CALORIES CONSUMED – CALORIES EXPENDED
The key word here is BALANCE, and it is essential to determine how to keep your energy input and output stable in order to maintain your attained healthy weight.Research has shown that this balance is the major key to weight maintenance success, and is linked to various longevity related benefits.
As you consider this for yourself personally, it can be helpful to reflect on what you have been successful with so far. Also, consider how you plan to integrate these strategies into your future for a continued healthy life. Noom is not simply a diet, but a lifestyle change! We’ve worked with you to create a sustainable and doable plan for the long term, so utilize the strengths you’ve unearthed during this process. We all have our own strengths that we’ve developed, whether it be following a healthy, whole foods style of eating; avoiding your environmental triggers for cravings, doing intensive aerobic exercise, eating each meal mindfully, going on walks with your Noom buddy, etc. Think about your specific strength, and amp it up a notch in this next phase of maintenance!
We know you’ve become accustomed to our #NoomNerd talk (hopefully), and we’ll be throwing more of that your way! The proof is in the pudding. There have been numerous scientific studies done on individuals who’ve successfully maintained their weight and we want to share some of that valuable knowledge with our Noomily.
Here are some key points that have been exposed by these success stories:
More Frequent Weigh-ins for the Win! You’ve been working on weighing in less often at the end of the Noom program in order to discover what works best for YOU with regards to weigh-ins. A study compared those who maintained weight to those who gained it back. They found that those who weighed in more frequently (about weekly) had more success with weight loss. (McGuire) Weight fluctuations occurred for both groups (re-gainers and maintainers), so don’t fret when you see the scale fluctuate. Stay the course and the scale will catch up if you maintain your routine!
- Behavior Change is Key. Research has shown that successful weight loss is clearly linked to strong coping skills in response to cravings or stressful situations. We strive to help each individual discover how to manage their cravings, emotional eating, and environmental food triggers amongst other behaviors. Utilize the emotional eating skills that you have honed at Noom and remember that this is key to your success! This study also found that weight loss led to improvements in energy, physical mobility, general mood, self-confidence, and physical health. Reap all the benefits of your newfound healthy self!
- Eat Regularly! For some of us with wacky schedules or hectic lives, eating at regular hours may not be possible but discovering what is feasible for you is crucial. Those who maintained their weight successfully tended to have a habit of eating regular meals along with eating the majority of their meals at home or prepared (think homemade packed lunches) according to a study on weight maintainers versus weight re-gainers. Even though this regular eating schedule may not be attainable for all, finding a routine is essential to success. Reflect on your own schedule and continue to eat at times that correlate to your life!
- Do Not Restrict Yourself! Studies have shown that very few individuals who maintained their weight did this by any means of extreme restrictions in their eating habits. This is fantastic news as we already know that restricting your diet is not necessary for success! We want you to find a healthy balance with your eating patterns and do not want any feelings of guilt or restrictions with foods that you may have considered to be off-limits with other diets.
- You Made It! Achieving your goals with Noom is an amazing accomplishment in itself and you’ve developed the tools needed to continue maintaining your healthy lifestyle. Well, we have some even better news for you! Scientific research has shown that not only is maintenance easier than the actual losing weight part, but that maintenance becomes easier as time goes on.
Here at Noom, you’ve found ways to slowly change your behaviors, so it’s more pleasurable and doable in your lifestyle. A shift between the effort it has taken to develop these changes and the pleasure of continuing these healthy habits has flipped.Psychology principles have shown us that the more often a behavior is practiced, the more automatic it becomes and the perceived effort on our end decreases. Over time, successful weight loss maintainers learned to rely less on record keeping or tracking just as we do here at the end of the program!
With the knowledge and awareness you have gained at Noom, you can now go forth on your journey with all of the habits you honed, triggers you’ve identified, cravings you’ve investigated, and continue your achievements! You have the power and there’s nothing stopping you. This isn’t good-bye, but a see you later on your journey with Noom.
References
Bryant, Cedric X.,, Green, Daniel J.Merrill, Sabrena. (Eds.) (2013) ACE health coach manual :the ultimate guide to wellness, fitness, and lifestyle change San Diego, CA : American Council on Exercise.
McGuire MT, Wing RR, Klem ML, Hill JO. (1999). Behavioral strategies of individuals who have maintained long-term weight losses. Obesity Research, 7, 334-341.
M L Klem, R R Wing, M T McGuire, H M Seagle, J O Hill, A descriptive study of individuals successful at long-term maintenance of substantial weight loss, The American Journal of Clinical Nutrition, Volume 66, Issue 2, August 1997, Pages 239–246,
Phillippa Lally & Benjamin Gardner (2013) Promoting habit formation, Health Psychology Review, 7:sup1,S137-S158, DOI: 10.1080/17437199.2011.603640
Stubbs, R., & Tolkamp, B. (2006). Control of energy balance in relation to energy intake and energy expenditure in animals and man: An ecological perspective. British Journal of Nutrition,95(4), 657-676. doi:10.1079/BJN20041361
