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 • 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 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 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 • 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 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 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 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 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 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 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 • 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 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