Post by Rita on Jan 12, 2005 15:33:07 GMT -5
MAINTAINERS VS REGAINERS (copied from my post on the General Board)
In 1994, Hill and others founded the National Weight Control Registry to study the characteristics of people who successfully maintain their weight losses (known as "maintainers"). People in the registry have lost an average of about 70 pounds and have kept it off for an average of seven years.
The registry and other studies have found many factors that separate successful weight-loss maintainers from unsuccessful regainers:
• Diet: The registry found maintainers eat a low-fat diet with 24 percent of their calories coming from fat, 19 percent from protein and 56 percent from carbohydrates (much of it low-calorie, complex carbohydrates). Only 1 percent eat a low-carbohydrate diet (with less than 24 percent of their calories from carbohydrates).
The registry and other studies have found that maintainers eat more vegetables and fewer calorie-dense foods, such as fried food, fats, fatty meats and sweets, and they often substitute low-fat for high-fat foods.
Maintainers reduce portion sizes, reduce frequency of snacking, and they eat foods such as cheese, butter, high-fat snacks, fried foods and desserts less than once a week. They become satisfied with smaller portions and are less attracted to sweet or fatty foods.
Regainers increase their fat intake while maintainers keep it consistently low. But maintainers don't completely deny themselves. They changed their basic food patterns, but they allowed themselves fewer but more meaningful indulgences. Regainers, on the other hand, went on very restrictive diets not permitting themselves any room for favorite foods. They felt deprived and easily fell back into old patterns.
• Eating style: The registry found successful maintainers prepare and eat the majority of their food at home, dining out about once a week, which is less often than the general population. The registry and another study found maintainers are more likely to eat five times a day, while regainers are more likely to skip meals, snacking on candies and chocolates more often. The registry found that a strikingly high number of maintainers eat breakfast.
• Self-monitoring: The registry reported that 75 percent of maintainers weigh themselves at least weekly or daily. This helps them nip any minor weight gains in the bud. On the other hand, regainers either accept larger weight gains or don't notice their weight creeping up until they gain a large amount. One study found that successful maintainers develop a "healthy narcissism" about their appearance and physical condition. The registry and numerous studies have found that maintainers monitor their eating by occasionally keeping food diaries to increase awareness.
∙ Physical activity: Nine out of ten of the registry participants engage in regular physical activity. "During weight loss, diet is the driver. But during weight maintenance, physical activity becomes the key," says Hill, whose new book, "The Step Diet" (Workman, 2004), incorporates elements from registry findings.
• Coping skills: Most people have comparable levels of stress and unpredictability in their lives, but some are able to handle it more effectively than others. Maintainers are more likely to face their problems, while regainers react emotionally or avoid problems by sleeping, drinking or eating. Maintainers are also more likely to seek support from friends, family and professionals.
• Lifestyle: Many maintain weight loss only upon making major lifestyle adjustments. One study found when home-bound women became more involved in activities outside of their homes, they were more likely to maintain weight loss. They became more confident and took responsibility for their lives and their size. The activities you choose to engage in and the people you spend time with influence weight-maintenance success. Often this means making new, healthier friends and including spouses in your lifestyle changes. Spousal support is necessary for long-term success, even if it may not be necessary short term.
• Goals and expectations: Maintainers are more likely to be patient, setting small, reachable goals. They accept dietary change as part of their lives rather than as part of a temporary diet. They realize they need to be continually conscious of their food and activity levels and work at staying in shape.
The evidence is clear: The battle of the bulge is won at the margins. Sweeping dietary overhauls are impractical and don't work over time. Shrewd, small, concrete changes that can be easily incorporated into your daily routine lead to success.
In 1994, Hill and others founded the National Weight Control Registry to study the characteristics of people who successfully maintain their weight losses (known as "maintainers"). People in the registry have lost an average of about 70 pounds and have kept it off for an average of seven years.
The registry and other studies have found many factors that separate successful weight-loss maintainers from unsuccessful regainers:
• Diet: The registry found maintainers eat a low-fat diet with 24 percent of their calories coming from fat, 19 percent from protein and 56 percent from carbohydrates (much of it low-calorie, complex carbohydrates). Only 1 percent eat a low-carbohydrate diet (with less than 24 percent of their calories from carbohydrates).
The registry and other studies have found that maintainers eat more vegetables and fewer calorie-dense foods, such as fried food, fats, fatty meats and sweets, and they often substitute low-fat for high-fat foods.
Maintainers reduce portion sizes, reduce frequency of snacking, and they eat foods such as cheese, butter, high-fat snacks, fried foods and desserts less than once a week. They become satisfied with smaller portions and are less attracted to sweet or fatty foods.
Regainers increase their fat intake while maintainers keep it consistently low. But maintainers don't completely deny themselves. They changed their basic food patterns, but they allowed themselves fewer but more meaningful indulgences. Regainers, on the other hand, went on very restrictive diets not permitting themselves any room for favorite foods. They felt deprived and easily fell back into old patterns.
• Eating style: The registry found successful maintainers prepare and eat the majority of their food at home, dining out about once a week, which is less often than the general population. The registry and another study found maintainers are more likely to eat five times a day, while regainers are more likely to skip meals, snacking on candies and chocolates more often. The registry found that a strikingly high number of maintainers eat breakfast.
• Self-monitoring: The registry reported that 75 percent of maintainers weigh themselves at least weekly or daily. This helps them nip any minor weight gains in the bud. On the other hand, regainers either accept larger weight gains or don't notice their weight creeping up until they gain a large amount. One study found that successful maintainers develop a "healthy narcissism" about their appearance and physical condition. The registry and numerous studies have found that maintainers monitor their eating by occasionally keeping food diaries to increase awareness.
∙ Physical activity: Nine out of ten of the registry participants engage in regular physical activity. "During weight loss, diet is the driver. But during weight maintenance, physical activity becomes the key," says Hill, whose new book, "The Step Diet" (Workman, 2004), incorporates elements from registry findings.
• Coping skills: Most people have comparable levels of stress and unpredictability in their lives, but some are able to handle it more effectively than others. Maintainers are more likely to face their problems, while regainers react emotionally or avoid problems by sleeping, drinking or eating. Maintainers are also more likely to seek support from friends, family and professionals.
• Lifestyle: Many maintain weight loss only upon making major lifestyle adjustments. One study found when home-bound women became more involved in activities outside of their homes, they were more likely to maintain weight loss. They became more confident and took responsibility for their lives and their size. The activities you choose to engage in and the people you spend time with influence weight-maintenance success. Often this means making new, healthier friends and including spouses in your lifestyle changes. Spousal support is necessary for long-term success, even if it may not be necessary short term.
• Goals and expectations: Maintainers are more likely to be patient, setting small, reachable goals. They accept dietary change as part of their lives rather than as part of a temporary diet. They realize they need to be continually conscious of their food and activity levels and work at staying in shape.
The evidence is clear: The battle of the bulge is won at the margins. Sweeping dietary overhauls are impractical and don't work over time. Shrewd, small, concrete changes that can be easily incorporated into your daily routine lead to success.
Monica
