Transcript Going for the 3 Increases: Increase in Health, Increase in

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
 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.
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Related Articles on Web
The Answer to Weight Loss is EasyDoing It is Hard at:
http://clinical.diabetesjournals.org/cgi/con
tent/full/19/3/105
 Lifestyle changes related to obesity,
eating behavior and physical exercise at:
http://care.diabetesjournals.org/cgi/conte
nt/full/24/1/117
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Related Articles on Web
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Dietary Fat Intake and Regulation of Energy
Balance: Implications for Obesity
http://www.nutrition.org/cgi/content/full/130/2/2
84S
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