The True Determinants of Lasting Weight Loss: Small Changes, Big Results
When it comes to weight loss and management, the media often hypes up the latest fad diets or miracle solutions. However, a systematic review by Varkevisser (2019), which evaluated over 60 studies, confirms that the real key to sustainable weight loss lies in simple, healthy lifestyle changes. Here are the primary takeaways from the research, and how they can make a meaningful difference in your journey to better health.
Track Your Progress and Monitor Your Habits
The review highlights that one of the most effective strategies for maintaining weight loss is consistent self-monitoring. Tracking your weight weekly and keeping tabs on what you eat—especially portion sizes and food quality—can provide valuable insight into your progress. Cutting back on unhealthy, processed snacks and making mindful choices are essential to maintaining weight loss over the long term.
It’s Not About the Next Fad—It’s About Lifestyle
While flashy diet trends may catch your attention, they rarely lead to permanent changes. The truth is, the age-old advice to "eat less and move more" remains the most effective approach for sustained weight management. Healthy, gradual changes to your diet and physical activity are far more likely to result in lasting success than any temporary diet trend.
Small Changes Add Up
You don't have to overhaul your entire life overnight. Start with minor, manageable adjustments. Swap out a high-calorie snack for a lower-calorie option like popcorn or raw veggies. Implement strategies like using smaller plates and forks to slow you’re eating pace or cut back on portions. Avoid stocking your pantry with high-fat, high-calorie foods that are hard to resist. Opting for several smaller meals throughout the day rather than a few large ones can also help control hunger and prevent overeating.
Move More—Even in Small Ways
Exercise can be daunting for some, but it’s not the only way to increase calorie burn. Incorporating NEAT (non-exercise activity thermogenesis) into your routine can significantly boost your daily energy expenditure. NEAT refers to the calories you burn through everyday activities that aren’t classified as formal exercise. Take the stairs instead of the elevator, park farther from your destination, or walk to the mailbox rather than drive. These small changes can help you stay more active without carving out time for a traditional workout.
Consistency Is Key
One of the most important takeaways from the review is that successful weight loss doesn’t require drastic changes all at once. Focus on making one or two small swaps at a time. Gradually increasing your physical activity and making mindful food choices will have a lasting impact. Remember, consistency in these small changes will lead to long-term success, with healthier results showing year after year.
If you’re ready to make sustainable changes and would like support along the way, I’d love to connect and discuss a plan tailored to your needs!
Dr. Huxley Cross
Dr. Huxley Cross graduated from University of Western States in Portland Oregon with his Doctorate of Chiropractic.
Dr. Cross focuses on spinal health and restoring function to the nervous system, segment by segment. He uses a variety of techniques including diversified adjusting, activator, instrument assisted adjusting, as well as the soft tissue techniques of flexion-distraction therapy, cupping, and fascial scraping. Dr. Cross also graduated from Bastyr University with his Bachelors in Nutrition Sciences and enjoys coaching and counseling patients with their nutritional journeys. Compassion and empathy drive him in his practice and his patient care is always focused on the whole patient and their well-being.
After school Dr. Cross moved back to the puget sound area where he grew up and has spent most of his life living in the Tacoma/Puyallup area. In his personal time Dr. Cross enjoys spending time with his wife and daughter who are all big Disney fans.