What it Takes for Permanent Weight Loss
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What it Takes for Permanent Weight Loss Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management By: James J. Messina, Ph.D. What we know Losing weight has been a lifelong struggle for millions of Americans

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What it Takes for Permanent Weight LossGoing for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

Strategies for Success in Weight Management

By: James J. Messina, Ph.D.


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What we know

  • Losing weight has been a lifelong struggle for millions of Americans

  • Highly restrictive diets, liquid diets, potions, pills, and other miracle cures generally do not result in long-term weight loss and may be harmful to health

  • Most people who lose weight rapidly gain it back within a year.


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What we know

  • Permanent weight loss comes from making permanent healthy lifestyle changes

  • You can lose weight by eating a balanced, low fat, high fiber diet and getting 30 minutes of physical activity daily


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What we know

  • Small, consistent changes, over time, will bring closer and closer to ideal weight

  • Example: reducing daily calorie intake by 250 to 500 calories will result in weight loss of 1/2 to 1 pound per week

  • If skip dessert and trimmed 150 calories off daily food intake, in a year would lose 15 pounds or more


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Research tells us

  • To undercover secrets of permanent weight loss, researchers from National Weight Control Registry recently studied behaviors of 629 women &155 men who had lost average of 66 lbs. & kept off at least 30 lbs for period five years or more

  • Most of the women and men in study had been overweight since childhood & had histories of yo-yo dieting (losing and regaining weight)


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Research tells us

  • What was different this time that led to their success?

  • Group reported an increased use of exercise and a stricter dietary approach

  • Most individuals exercised by walking, aerobic dancing, swimming, biking, weight lifting, stair-stepping, or jogging


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Research tells us

  • Most said long-term weight loss led to

    • More energy

    • Better physical mobility

    • Better mood

    • More self-confidence

    • Better physical health

  • Sounds like our 3 increases: Increase in Health, Increase in Happiness & Increase in Energy


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Research tells us

  • Eat more high fiber foods (fruits, grains, etc.)

  • Use only nonfat or low fat dairy products

  • Eat only lean meats, fish, skinless poultry, & low fat vegetable proteins

  • Eat a variety of fresh fruits & vegetables.

  • Keep serving sizes moderate & avoid second helpings


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Research tells us

  • Get regular physical activity

  • Brisk walk is a great exercise for most people

  • Keep track of exercise with an exercise log

  • Exercise helps reduce stress, which is a trigger to overeat for a lot of people

  • Limit sugary desserts and soft drinks


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Research tells us

  • Limit alcohol consumption

  • Alcohol provides no nutrients, adds extra calories, and erodes your resolve

  • Celebrate your successes with non-food treats (such as an outing at the beach, a weekend getaway, a massage, or new hair style)


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Research tells us

  • Brainstorm foodless strategies for dealing with stressful or emotional situations or other food triggers that could lead to overeating

  • Example strategies include taking a brisk walk, phoning a friend, enjoying a bubble bath, etc.


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Related Articles on Web

  • The Answer to Weight Loss is Easy-Doing It is Hard at: http://clinical.diabetesjournals.org/cgi/content/full/19/3/105

  • Lifestyle changes related to obesity, eating behavior and physical exercise at: http://care.diabetesjournals.org/cgi/content/full/24/1/117


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Related Articles on Web

  • Dietary Fat Intake and Regulation of Energy Balance: Implications for Obesity http://www.nutrition.org/cgi/content/full/130/2/284S

  • Meta-analysis of resting metabolic rate in formerly obese subjects: http://www.ajcn.org/cgi/content/full/69/6/1117

  • Resting energy expenditure in reduced-obese subjects in the National Weight Control Registry: http://www.ajcn.org/cgi/content/full/69/6/1189


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