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What it Takes for Permanent Weight Loss Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase PowerPoint Presentation
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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.

what we know
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.
what we know3
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
what we know4
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
research tells us
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)
research tells us6
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
research tells us7
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
research tells us8
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
research tells us9
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
research tells us10
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)
research tells us11
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.
related articles on web
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
related articles on web13
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