Two Habits That Predict Long-Term Weight Loss Success

Introduction

What if long-term weight loss came down to just two habits? According to research, the people who are most likely to lose weight — and keep it off — consistently do two things: they stay physically active and they avoid skipping meals.

Why Physical Activity Matters

Exercise is not just about burning calories. It improves insulin sensitivity, preserves lean muscle mass during weight loss, and boosts mood (Jakicic & Rogers, 2022). Regular activity ensures your body adapts positively to lifestyle changes.

Why Skipping Meals Backfires

Skipping meals may seem like a shortcut, but it often leads to rebound overeating, unstable blood sugar, and slower metabolism. Consistent meal patterns, on the other hand, promote balanced energy and controlled appetite.

Building These Habits Together

• Move daily: Even walking 30 minutes counts.

• Eat regularly: Focus on balanced meals that include protein, fiber, and healthy fats.

• Listen to your body: Avoid extremes — sustainable routines lead to long-term success.

Takeaway

Weight loss isn’t about perfection. But by staying active and eating consistently, you create the strongest foundation for lasting health.

Works Cited

Jakicic, J. M., & Rogers, R. J. (2022). Physical activity and weight loss maintenance. Progress in Cardiovascular Diseases, 64(1), 94–99. https://doi.org/10.1016/j.pcad.2021.12.006

Author

Sean Bannister, PA-C Sean is a Physician Assistant and a retired US Army officer with over 30 years of clinical medicine and leadership experience. He earned his Master of Business Administration degree from The George Washington University and a Master of Physician Assistant Studies degree from the University of Nebraska Medical Center with an emphasis on Family, Cardiovascular, and Thoracic medicine. He also has over 15-years experience as a cardiovascular surgery PA and certifications as a health coach and personal fitness trainer. While in the military Sean served as the senior healthcare provider and administrator for multiple medical and urgent care clinics and was the director of a military Physician Assistant Training Program. He has performed duties as an Emergency Medicine and Trauma Physician Assistant in both Afghanistan and Iraq. Sean has also served as the director of workplace wellness programs, weight loss programs, and preventive health initiatives to keep people healthier, happier, and more productive.