According to the National Weight Control Registry, there are 3 things you have to do to lose 30+lbs and keep it off for at least 6 years: 1) exercise at home 2) eat breakfast and 3) weigh yourself daily.
The National Weight Control Registry (NWCR), established in 1994 by Rena Wing, Ph.D. from Brown Medical School, and James O. Hill, Ph.D. from the University of Colorado, is the largest prospective investigation of long-term successful weight loss maintenance. Given the prevailing belief that few individuals succeed at long-term weight loss, the NWCR was developed to identify and investigate the characteristics of individuals who have succeeded at long-term weight loss. The NWCR is tracking over 10,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. Detailed questionnaires and annual follow-up surveys are used to examine the behavioral and psychological characteristics of weight maintainers, as well as the strategies they use to maintain their weight losses.
Research findings from the National Weight Control Registry have been featured in many national newspapers, magazines, and television broadcasts, including USA Today, Oprah magazine, The Washington Post, and Good Morning America.