Intro:
Keeping on the topic of dieting, this time we will be outlining scientifically supported behaviors of successful dieters. The general advice given to people tends to be along the lines of "move more and eat less." It isn't necessarily bad advice. Although what are some more concrete g
uidelines we can provide to those trying to lose weight and keep the weight off?
The Nitty-Gritty:
The Authors of this study observed a few similar behavioral patterns of those who successfully dieted and kept the weight off. Successful weight maintenance post diet was defined as intentionally losing 10% or more of initial bodyweight and keeping it off for at least one year. Information for the study was gathered from the national weight control registry. The registry was predominantly female (80%).
Common denominators of successful dieters included:
1. Lower fat and higher carb diets
2. Frequent weight monitoring
3. Food intake monitoring
4. High levels of physical activity
What happened / Results:
1.
- According to a block food frequency questionnaire, average diet composition was 1381 kcal/day with 24% fat, 19% protein, and 56% carbohydrate.
- Clinic based studies found weight maintenance after 12-18 months of weight loss to be related to lower calorie intake, reduced portion sizes, less snacks, reduction of calories from fat.
2.
- 44% weighed themselves once a day
- 31% weighed themselves once a week
3.
- Average meal Frequency: 4.87 Meals/Snacks a day
- Fast food consumption 0.74x a week
- 2.5x a week food was from a restaurant
- Common methods of restricting intake: 88% restricting intake of certain types of foods, 44% limited quantity, 44% counted calories.
4.
- Women expended 2545 kcal / week from physical activity
- Men expended 3293 kcal / week
- Averaged about an hour of physical activity daily. This is above the surgeon general recommendation of moderate activity for 30 min 3x a week.
- Only 9% of registry subjects maintained weight WITHOUT physical activity.
Takeaway:
Taking time to establish better eating habits could be a great way to keep the weight off. When recommending any weight loss intervention it is best to stick to some of the proven habits outlined in this study such as limiting calories, exercising frequently, having a method of assessing intake, and making sure to frequently weigh yourself to monitor any shifts in body weight. A more moderate approach in terms of macronutrient distribution seems to be effective for individuals to be able to prevent weight regain. It also seems to be very difficult to keep the weight off without any physical activity. This increases the importance of finding an enjoyable activity you can adhere to. Be skeptical of any trainer, "coach", or supplement that doesn't advocate you to increase your physical activity to lose weight.
Keeping on the topic of dieting, this time we will be outlining scientifically supported behaviors of successful dieters. The general advice given to people tends to be along the lines of "move more and eat less." It isn't necessarily bad advice. Although what are some more concrete g
uidelines we can provide to those trying to lose weight and keep the weight off?The Nitty-Gritty:
The Authors of this study observed a few similar behavioral patterns of those who successfully dieted and kept the weight off. Successful weight maintenance post diet was defined as intentionally losing 10% or more of initial bodyweight and keeping it off for at least one year. Information for the study was gathered from the national weight control registry. The registry was predominantly female (80%).
Common denominators of successful dieters included:
1. Lower fat and higher carb diets
2. Frequent weight monitoring
3. Food intake monitoring
4. High levels of physical activity
What happened / Results:
1.
- According to a block food frequency questionnaire, average diet composition was 1381 kcal/day with 24% fat, 19% protein, and 56% carbohydrate.
- Clinic based studies found weight maintenance after 12-18 months of weight loss to be related to lower calorie intake, reduced portion sizes, less snacks, reduction of calories from fat.
2.
- 44% weighed themselves once a day
- 31% weighed themselves once a week
3.
- Average meal Frequency: 4.87 Meals/Snacks a day
- Fast food consumption 0.74x a week
- 2.5x a week food was from a restaurant
- Common methods of restricting intake: 88% restricting intake of certain types of foods, 44% limited quantity, 44% counted calories.
4.
- Women expended 2545 kcal / week from physical activity
- Men expended 3293 kcal / week
- Averaged about an hour of physical activity daily. This is above the surgeon general recommendation of moderate activity for 30 min 3x a week.
- Only 9% of registry subjects maintained weight WITHOUT physical activity.
Takeaway:
Taking time to establish better eating habits could be a great way to keep the weight off. When recommending any weight loss intervention it is best to stick to some of the proven habits outlined in this study such as limiting calories, exercising frequently, having a method of assessing intake, and making sure to frequently weigh yourself to monitor any shifts in body weight. A more moderate approach in terms of macronutrient distribution seems to be effective for individuals to be able to prevent weight regain. It also seems to be very difficult to keep the weight off without any physical activity. This increases the importance of finding an enjoyable activity you can adhere to. Be skeptical of any trainer, "coach", or supplement that doesn't advocate you to increase your physical activity to lose weight.
Wing, R. R., & Hill, J. O. (2001). Successful weight loss maintenance. Annual Review of Nutrition, 21, 323-41. Retrieved from https://library.semo.edu:2443/login?url=https://library.semo.edu:4836/docview/204130665?accountid=38003
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