8 Secrets of Successful Weight Loss
by Susan Churchill


Once you've lost weight, keeping it off actually gets easier with time, according to a new study that details the eight secrets of successful long-term weight loss. About one in five overweight people who try to lose weight are successful at losing at least 10 percent of their body weight and maintaining the weight loss for at least a year.

By studying these so-called "successful losers," researchers say they've identified eight common sense weight loss strategies critical to long-term weight loss success. In the study, researchers analyzed the weight loss strategies of the more than 4,000 members of the National Weight Loss Registry who lost an average of 73 pounds and kept it off for an average of five years.

A little more than half lost the weight with some help from a commercial weight loss program, doctor, or nutritionist. The other half did it on their own. Nine in 10 of them lost weight through a combination of diet and exercise, and only 10 percent did it through cutting calories alone.

In maintaining their weight loss, researchers say the successful losers shared eight major strategies.

1. Get Active and Stay Active. Men and women who have kept the weight off report a high level of physical activity. The most popular form of exercise is walking, followed by cycling, weight lifting, and aerobics. Women reported burning off an average of 2,545 calories a week in physical activity. Men reported an average of 3,293 calories per week. This is equivalent to about an hour a day of moderate-intensity activity, such as brisk walking.

2. Eat a Diet Low in Calories and Fat. Successful losers report consuming an average of 1800 calories per day with 24 percent of those calories from fat. The participants generally eat out less than 2.5 meals per week on average. They also averaged less than one meal a week in a fast food restaurant. Researchers say most people tend to underestimate their calorie intake. Keeping a journal and being dedicated to portion control are both strategies that were helpful in weight loss.

3. Don't Skip Breakfast. More than three-fourths of the registry members eat breakfast every day, and only 4 percent say they never eat breakfast. A typical breakfast is cereal and fruit. Eating breakfast can increase your metabolism, helping you burn more calories during the day. It also helps avoid overeating later in the day.

4. Hit the Scales. Catch 'Slips' before they turn into bigger problems. Successful losers report weighing themselves regularly (44 percent weigh themselves daily and 31 percent hit the scales once a week). The researchers write that frequently checking your weight allows you to catch small weight gains and hopefully take steps to correct them. Gaining a couple of pounds here and there was common among registry participants. But those who were able to prevent an extra pound or two from adding up were more likely to maintain their weight loss successfully over the long term. Only about one in 10 successfully recovered from a weight gain of more than two to four pounds.

5. Maintain a Consistent Eating Pattern. Most registry members say they eat the same way on weekdays and weekends. About four in ten are stricter about dieting during the week than on the weekends and about half are stricter during non-holiday times than on holidays. The researchers did find that people who were consistent about their diet were more likely to keep the weight off.

6. Drink Water. Sipping water before and during meals helps successful losers eat less and feel full.

7. Graze, don’t gorge. Eating smaller, more frequent meals keeps blood levels from dipping and spiking and overall results in consuming fewer calories throughout the day.

8. Commitment over time. Dedication to the fact that there is no “quick fix”. There are no short cuts to permanent weight loss. Losing weight, like any other goal takes dedication and hard work. But successful losers reported that after 8-12 months they found they were in a rhythm that was not difficult and the results were well worth the work and commitment.

# # #

Susan Churchill, PT, is Director of Therapy at St. Francis.

Budget cuts threaten long-term care

Dear Families and Friends of Our Residents:

We need your help. You are a vitally important advocate for our residents and staff, and we’d like to invite you to become involved in the legislative process this year. The session began on January 12, 2009, in Olympia We are asking you to actively advocate for long-term care funding.

Governor Christine Gregoire has released a proposed budget that will be devastating to Medicaid recipients in long-term care. While this is only one step in the state’s budget development process, it is imperative that your legislators keep the commitment to our seniors by fully funding Medicaid care and services.

Our lawmakers need to hear that quality, affordable long-term care is important for all Washington citizens. Adequate funding is essential if seniors are to receive the care they deserve. Continued underfunding drives high staff turnover, which has impacts both financially and in the quality of care. When the state fails to adequately fund its Medicaid program, there is a financial impact on people who have planned to pay for their own care.

We all have a stake in this discussion. Please join us in holding our legislators accountable.

1) Provide us with your e-mail address so we can keep you informed about legislative actions that will impact Medicaid recipients in long-term care.

2) E-mail our district legislators with a message to keep the commitment to quality long-term care in Washington nursing homes and assisted living communities. We have enclosed a sample message for your ease of communication.

3) Call the toll-free legislative hotline – 1-800-562-6000 – and ask them to fully fund long term care.

4) Write a letter to the editor of your local newspaper in support of long-term care funding and a sustainable care system.

Here is contact information for our elected officials:

Senator Dale Brandland, Republican Whip (R) 42nd LEGISLATIVE DISTRICT
Olympia Office:
203 Irv Newhouse Building
PO Box 40442
Olympia, WA 98504-0442
(360) 786-7682 Fax: (360) 786-1999
E-mail form: http://apps.leg.wa.gov/memberemail/MailForm.aspx?Chamber=S&District=42

Rep. Doug Ericksen (R) 42nd LEGISLATIVE DISTRICT
Olympia Office:
425B Legislative Building
PO Box 40600
Olympia, WA 98504-0600
(360) 786-7980
E-mail form: http://apps.leg.wa.gov/memberemail/MailForm.aspx?Chamber=H&District=42&Position=1

Rep. Kelli Linville (D) 42nd LEGISLATIVE DISTRICT
Olympia Office:
204 John L. O'Brien Building
PO Box 40600
Olympia, WA 98504-0600
(360) 786-7854
E-mail form: http://apps.leg.wa.gov/memberemail/MailForm.aspx?Chamber=H&District=42&Position=2

Sample letter/e-mail:

Dear (Representative/Senator),

As the (daughter, son, spouse, etc.) of a resident in one of Washington’s nursing homes, it is important to me that you understand that our seniors need your help during this legislative session. The Governor’s proposed nursing home budget cuts may lead to closure for some nursing homes. For others, it will mean a significant reduction in capacity to assure health, safety and quality of care for residents.

A stable, quality system of long-term care is good for residents, workers, and all of us who may someday need nursing home care. Cuts in funding now will have long-term consequences on our ability to meet the needs of the elderly population.

The Legislature has promised to protect our state’s most vulnerable citizens. Please confirm your commitment to quality care and do what is necessary to assure access for Medicaid residents in nursing homes.

Please let me know how you stand on this issue.

Thank you,

(Name)


Thank you for your help and support.

Tonja Myers,
Administrator