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5 Secrets of the 5%

More elusive than Bigfoot, more mysterious than the alien residents of Area 51—they’re so anonymous, we’re tempted to ask "do these people actually exist?" I’m here to tell you that YES they do exist. You may even know one or two.

They’re the legendary 5% of people who have lost weight and actually kept it off for the long-term. If you’ve never met one these people before, don’t be surprised. They prefer to stay relatively unknown. Having discovered the prized secret to a healthy lifestyle, they tend to enjoy their status and privacy.

But what about the other 95% of us who have struggled with weight loss and continue to do so? Are we doomed to a life of frustration and failure, with no promise of good health in sight?

Of course not! At SparkPeople, I’ve witnessed a lot of these 5%ers in action. I wondered, what do they do differently than the rest of us? After a non-scientific review, I was able to boil it down to a handful of key strategies and tactics that are pretty common among people who succeed. For the first time, their secret is out. The doors are blown off. Join me in exploring these secrets and use them in your own life. Pretty soon, you can be part of this group too.

The 5%…

  1. …Make It Public. The 5% generally don’t keep their weight loss efforts to themselves. They recruit supporters. They ask for help. They swap war stories with friends. They give and take encouragement. Often a goal buddy is involved, or at least a positive, supportive friend who holds the dieter accountable. Studies show that just by writing down or announcing your goals, you automatically increase your chances of success. Keeping a Community Journal or blog is a non-threatening, productive way to make your goals public.
     
  2. …Pay Attention. A permanent, healthy lifestyle is created on purpose. Planning, tracking, reading menus, asking questions, following progress reports—they’re all part of the 5% strategy of knowing what’s going on and preventing setbacks. This crowd doesn’t believe in fooling themselves or relying on chance to make things happen. Usually (if not always) aware of the foods they eat, and on the lookout for opportunities to stay active, they know that good health is no accident. Nutrition Trackers and Fitness Planners play key roles in this strategy.
     
  3. …Enjoy Themselves. There’s a reason that a healthy lifestyle sticks around for this small minority. They make weight loss a positive experience and have fun with it. Because they feel good about their goals and their new habits, they also feel good about themselves and what they’ve accomplished. Programs based on negative messages, dread, resignation, or criticism are doomed to disappear. Optimists are proven to reach more goals than pessimists. They also live healthier, longer lives.
     
  4. …Make Gradual Changes. The 5% know that permanent change is a process, not a 21-day event. Able to see what waits on the horizon, they spend time building a few small habits at a time, rather than diving into a program that’s totally incompatible with their current lifestyle. Too much too soon is like moving to a new country and expecting to adopt the new culture and language in a week. It works much better if you simply stick around and pick up a few bits and pieces at a time.
     
  5. …Allow Themselves To Fail. It’s a guaranteed certainty. Every one of the 5% has failed at some point along their weight loss journey. The difference is that they learned to forgive setbacks and refused to beat themselves up. Every failure is simply one step closer to ultimate success. With this outlook, and using lessons learned along the way, they kept these setbacks from turning into full-fledged disasters.

Not so mysterious, now that you know their secrets, huh? A permanent, healthy lifestyle may be closer than you think!

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Member Comments

GAGOATGIRL
I never thought anything about weight until I quit growing in my teens. Then I would skip several meals a week in order to stay the same size. After I had my children, I kept my weight down just staying busy. After they went to school, I went back to work and to developing some bad eating habits. So after 70 extra pounds and weighing 192, I knew I had to make a change. I finally got real with myself and implemented a diet and exercise plan that I had "tried" before. After making to 140, I decided to loose another 10. At 130, I am okay. But my bad habits kept resurfacing and would have to go through thinking my habits again! Last year I was able to get down to 120 which is where my doctor said I should be years ago. Now instead of dismissing a two pound weight gain after a few days of being off my regular eating plan, I jump right back on the plan and avoid desserts until the extra weight is gone. It is wonderful to stay on the same size clothes and not have to worry about what you look like. That in itself has been motivation for me and I think it will be what will keep me from indulging in poor eating habits again.
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MUSICNUT
Thanks for the great article! :) Report
So true Report
Great Article! Thanks! Report
Great article!
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PLCHAPPELL
Very interesting Report
ONLYME33
Nice hidden treasure Report
Thank you Report
I am aiming for 5% loss before the year is done. Report
NEW1964
I am still actively trying to lose and I've incorporated some of this into my approach. But what has helped the most is observing my rather thin husband's eating habits. While I would never make the same food choices I have started to pay attention to when I eat. He is way more in touch with his sense of hunger than I am. I was trained to eat three meals per day and have had to re-evaluate that in terms of hunger and smaller meals. Also just finished Jason Fung's book (The Obesity Code) and would like to incorporate some of that into my approach. I have about 59 lbs to go and I know it will be tougher to lose these last pounds. So I am hoping this will help.

One other change I've made is to no longer think of this as a weight loss journey. I want a sustainable lifestyle. This seems more appropriate to help me maintain what I've lost.

Good luck to everyone as you try to live a more healthy lifestyle. Report
This is a big help for me! Maintaining has always been the hardest part (in my case)! I want to be part of the 5% too! :) Thank you! Report
thank you Report
Great article! Report
Thanks. Maintaining has its struggles. More of a mental test on the physical being. Report
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About The Author

Mike Kramer
Mike Kramer
As a writer and artist, Mike has witnessed countless motivational stories and techniques. See all of Mike's articles.