OK,
Let’s get into some of the "skills" successful weight managers use to control their weight. Up until now, I've focused on eating healthy, keeping calories at the top of the "to-be-managed" list, but healthy eating only takes you so far. You have to employ strategies that are effective and can become habit if you want to manage to keep off your weight. Also, keep in mind that you can eat clean, but still eat too many calories and be overweight. You have to look at the big picture of healthy eating and eating for healthy weight.
Much of the data I already presented came out of Harvard and various studies from around the world.
For this next section, we're narrowing it down (relative term, still good broad based data) to studies that were reviewed by the National Institutes of Health (NIH), which is a tax-dollar funded branch of the Federal Government. Now before you jump me for being in bed with the government, let me clarify something.
I, like many Americans, believe our government is too big (or too small) depending on your political slant. I'm not here to argue that, but do want to point out that an important question has to be asked about research and that is "who funded it and what are they to gain out of it."
That is why I don't trust many of the "book" diets as the authors have a vested interest in getting the research to agree with their premise or theory so that the book (and often supplements) will sell. This does not imply that there aren't some good "books" out there-there certainly are- but as was argued (even against me) earlier in this thread, you need to know where the research is coming from and who funded it.
In this case, I think the government (NIH), did a good job with the research on successful weight management. Why? Because they aren't trying to sell us something by providing this research. They are trying to solve the obesity problem which stands to break this country if left unchecked. They are about as independent as you can get in this field and don't have a lot of motive to influence the findings like someone who stands to make a direct profit from the findings might.
I'm fully aware some will not agree with this, and that is OK. However, I can stand behind the fact that I've put this data to use in a very large personal training program over many years and can say it works. So even if you don't agree with where the data came from, at least grant me that I've watched thousands (really!) of people lose weight and keep it off (at least as much as they choose to) and can stand behind it.
Let me also remind you of our definition of success: Keeping any lost weight off.
That is different than losing weight. Any of thousands of diets and tricks can get weight off, but few methods can keep it off. That is why you read about me advocating slow weight loss while eating as many foods as possible. It gives someone a snowballs chance in heck at keeping the weight off, rather than very restrictive diets that get weight off fast, and bring it back on just as fast as few people are purists and can sustain very restrictive eating.
The NIH guidelines I'm presenting are based on the most extensive review to date of the scientific literature on overweight and obesity. A 24-member expert panel devoted three years to analyzing 394 randomized, controlled clinical trials dating back to 1980. The guidelines that came out of this huge study have been endorsed by 115 health experts at 54 major medical and professional organizations including the American Medical Association, American College of Cardiology, American Dietetic Association, and the American Heart Association.
The data from the NIH identified 5 behaviors (truly 6, but I'll explain that later) that successful weight managers (that is people who've already lost weight and kept it off) employ. It's like studying the habits of successful hunters or race car drivers, or CEOs or whatever, then applying those habits to yourself. You're bound to be more successful as you've moved beyond theory and now are working with real world, proven methods.
I've shared some parts of these behaviors (we'll call them steps now) throughout this thread, but now I'll share them in their entirety.
As you read through these over the next few weeks, remember I'm trying to help the most people and most people live in the real world. They have families (think wide variety of tastes to satisfy), work (think rushed lunches, missed breakfasts, too many snacks around) and social lives (it’s a hootin-good-time to eat and drink) and can't be perfect or top-athlete like in their dietary approaches (if you can, go for it, you'll be the skinniest one!).
For most of us mortals, Perfection is not the key, Consistency is the key! Remember, this is a new lifestyle- not a diet! Consistency means 80% or 90% of the time- not 100% of the time. When you operate from a consistency viewpoint you don't feel guilty about the 10% or 20% of the time you choose to indulge yourself. Over time, you will experience the power of managing your weight successfully. You will become self-assured, comfortable, and confident of your power to control your weight as it's not an accident or magical thing.
Step One:
Physical Activity (PA).
DAAAA you might say, but hang on. The data not only says that PA is ultra important for weight loss, but is also the number one predictor of keeping lost weight off (remember my definition of success). Further, the data also clarified just how much PA it takes to be successful, and it's much more than most people get.
Now I realize I'm writing to a bunch of hunters, many hard core, but even then, most of us don't get enough PA, mostly because most jobs in America are sedentary (I'm sitting on my arse about 5 hours per day!)
The data says that to be successful, you have to expend 287 to 500+ calories per day (about 2000-3500+) per week- and I emphasize the "+". Most of us are sedentary in our jobs and might accumulate a few hundred at tops calories expended per day. Throw in 25 weekends a year of lying around and you are pretty inactive even if you hunt down deer with knives and sharp rocks for 2 months every fall.
With DEW, I counted his job's PA as it was significant (we PM'd several times before I gave him the actual numbers as he seemed unusually high, but based on his reported losses, I think we got him close) but for most people, we don't even count their job if they sit for more than 4 hours per day (like me).
This means we have to design purposeful exercise programs to accomplish the 287-500 calories per day. Remember, that is everyday of the week to hit that average so if you rest one day a week, like you should and I try to, you are actually shooting for 333- 583 per day MINIMUM.
The good news is that it doesn't all have to be gym exercise. It can be sports, active work, and the like. I still use a push mower as does my wife even though our yard is fair sized. Just free calories for us!
Intensity of PA is not quite as important for weight management. The higher the intensity, the fewer minutes you need, the lower, visa versa. We try to program for as high of intensity as is comfortable for a client so that they enjoy what they are doing.
Weight training counts, but you will see it burns far less calories than cardio/aerobic style exercise, but both are equally important for health.
A few tips:
If you're below these levels of PA, plan to build up your goal over 2-4 weeks.
Schedule your activity. PA rarely fits into busy lives- it must be scheduled.
Always have a back up plan. Can't make the gym, go for a run, mow the lawn, get a piece of home exercise equipment for back up.
It's ok to do more on one day (if you're conditioned enough) in anticipation of less another day (Saturday's are big for me, as Sunday I try not to train.)
Best of luck.
