Best Weight Loss Behaviors

Data obtained from the National Weight Control Registry (NWCR) have identified specific behaviors that are associated with successful long-term weight loss [1]. Participants enrolled in the registry must have maintained a weight loss of >13.6 kg (>30 lb) for at least 1 year; on average, subjects have maintained a 32 kg (70 lb) weight loss for 6 years. The major behaviors reported by approximately 3000 NWCR participants were: 1) self-monitoring of food intake and body weight; 2) consuming a low-calorie (1300–1400 kcal/d) and low-fat diet (20%–25% of daily energy intake from fat), 3) eating breakfast every day, and 4) performing regular physical activity that expends 2500 to 3000 kcal per week (eg, walking 4 miles per day).

[1] Klem ML, Wing RR, McGuire MT, et al. A descriptive study of individuals successful at long-term maintenance of substantial weight loss. Am J Clin Nutr 1997;66:239-246.

Bar Behavior Change for Weight Loss

Why do you want to lose weight? Are there better reasons to lose weight than others? How can I change my behavior to ensure my weight loss efforts are successful?

Why Weight Loss is Important

Being overweight or obese can have a negative effect on your overall health.

Overweight and obesity are risk factors for developing health problems such as high blood cholesterol, high blood pressure, diabetes, gallbladder disease, gynecologic disorders, arthritis, some types of cancer, and even some lung problems.

People try to lose weight for a number of reasons. You may already have a health problem that you know about, such as high blood pressure, and want to lose weight to improve your health. Others may be losing weight in order to help prevent health problems. Still others simply want to lose weight to look thinner. For whatever reason, our aim is to give you the information and support you need to be able lose weight.

In some ways, weight is different from other health problems since it is not something that is hidden, such as high blood cholesterol levels.

You may have had experience with health care providers who are insensitive about your weight. You may have felt blamed rather than helped. Please be assured that when we discuss your weight in this program, it is with the intent to help you achieve your weight loss objectivfe.

Finally, please understand that weight management is a long-term challenge influenced by behavioral, emotional, and physical factors.

Behavior Modification for Weight Loss

Changing your lifestyle is not an easy task. You are dealing with habits so deepely engrained that the are a significant part of what and who you are. They took years to develop, and you need to realize it will take time to change them. The good news is that you can cange. The behavior modification part of this program will provide you with the tools and support you need to be successful.

What Does Behavior Modification Means?

In the context of this program, behavior modification means three things:

You will learn how to set realistic and concrete goals for your weight loss.
You will then be assisted in developing a plan for achieving these goals.
Finally, after achieving your weight-loss goal, you will learn relapse prevention strategies.

Self-Monitoring

Research has shown that successful long-term weight loss is associated with certain practices. Specifically, those people who were monitoring their diet, physical activity and weight were much more successful in achieving their goals than those who did not take the time to do so.

How Can I Overcome Barriers to Change?

Weight loss is probably one of the most challenging aspects of lifestyle change in our world today. The environment around us in the civilized world, together with our genetic makeup tend to encourage weight gain, rather than weight loss. We are a overfed, severely under-exercised society, and unless me make a decided effort to change, we will continue to accumulate weight. Having said that, our program takes into consideration the many difficulties and obstacles to change, and assists you in overcoming them. Our foundation principle is that successful change is baesd on small changes, integrated permanently into ones lifestyle. This is the key to long-term success.

Dr Gily

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