Year after year, many Americans make their New Year’s Resolutions revolve around losing weight after the holidays. The average weight gain from Thanksgiving to New Year’s is debated, with some studies claiming it is about one pound, while others say Americans pack on seven to 10 pounds.

There are many things that can be done to take off the pounds gained in the past few months. However, what many are looking for is a solution that will not only take off the pounds, but keep them off. The National Weight Control Registry was started in 1994. It is the biggest gathering of information collected about those who have kept the unwanted weight off.

The NWCR has been in contact with more than 5,000 people over the age of 18 who have lost 30 or more pounds and kept them off for over one year. According to a study published in the August 1997 issue of American Journal of Clinical Nutrition, those involved in NWCR had attributed many benefits from their weight loss and maintenance. These included increased energy, self-confidence, physical health and better moods.

With all of these positive benefits, what can the rest of Americans do to take off their holiday pounds and keep them off for good? Here are some common findings of those who have been included with the NWCR that you may want to try.

1. Eat breakfast everyday

In a study published in the February 2002 issue of Obesity, 78 percent of those NWCR participants included in the experiment ate breakfast daily. When comparing those who ate breakfast with those who didn’t, calories consumed over the day were the same. This proves that those who don’t eat breakfast made up for the decreased caloric intake later in the day. The study also found that those who ate breakfast reported more activity than those who abstained.

2. Don’t just alter your diet

89 percent of NWCR participants lost weight through combined dietary changes and physical activity. The creators of NWCR, Rena Wing, Ph.D., and James Hill, Ph.D., claim that the majority of weight loss programs put too much emphasis on dieting and not enough on increasing exercise levels.

3. Eat more often than just at the three mealtimes

Snacking throughout the day may seem counterproductive to weight loss, but it keeps your metabolism running. Wing and Hill found that while NWCR participants had relatively low fat and low calorie intakes, they ate four or five times each day. This strategy will also prevent excessive hunger, which could lead to eating larger amounts of food at meals.

4. Keep an eye on the scale

75 percent of NWCR members report weighing themselves at least weekly.

While weighing too often may lead to obsessive worrying about weight, weekly weighing allows you to keep an eye on your progress.

If you are trying to lose weight and keep it off, it is a good idea to make a plan for what you will do if you find the pounds creeping back. If you have regained a few pounds, try walking to class instead of taking CyRide or snack on a piece of fruit rather than cookies.

5. Participate in regular physical activity

91 percent of participants reported that they exercised to keep weight off. Wing and Hill found that walking was the most popular form of exercise, but some participated in other activities such as aerobics, biking and swimming. When NWCR members wore pedometers to measure their daily steps, the average was found to be between 11,000 and 12,000 steps. This means they were walking five-and-a-half to six miles each day. On average, men burned 3,300 calories each week and women burned 2,500. This means that most were active for 60 to 90 minutes each day.