1. 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.

2. 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.

3. 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

4. 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

5. 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)

6. 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

7. 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

8. 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

9. 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

10. 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)

11. 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.

12. Related Articles on Web The Answer to Weight Loss is Easy- Doing It is Hard at: http://clinical.diabetesjournals.org/cgi/con tent/full/19/3/105 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 http://care.diabetesjournals.org/cgi/conte nt/full/24/1/117

13. Related Articles on Web Dietary Fat Intake and Regulation of Energy Balance: Implications for Obesity http://www.nutrition.org/cgi/content/full/130/2/2 84S 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 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 http://www.ajcn.org/cgi/content/full/69/6/1189