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 ManagementBy: 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 activityBrisk walk is a great exercise for most

peopleKeep track of exercise with an exercise

logExercise 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 consumptionAlcohol provides no nutrients, adds extra

calories, and erodes your resolveCelebrate 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