The Prayer Diet Day 4

Losing weight is not easy but keeping it off is even harder! Weight loss maintenance is my topic for today.

Hall and Kahan report “In a meta-analysis of 29 long-term weight loss studies, more than half of the lost weight was regained within two years, and by five years more than 80% of lost weight was regained. “ A meta-analysis reviews research studies using statistics to answer questions, such as in this case, how many people in these 29 different research studies on weight loss regained the weight that they originally lost. Weight loss maintenance is even harder than weight loss!

There is a large database of information gathered by the National Weight Control Registry on more than 10,000 people who have lost at least 30 pounds and kept the weight off for more than one year. Dr James Hill reported on this database in 2005 when it had 4800 participants. “To maintain their weight loss NWCR participants report eating a relatively low-fat diet, eating breakfast almost every day, weighing themselves regularly, and engaging in high levels (about 1 hour/day) of physical activity.” (Physical activity was mostly walking and weighed mostly once per week.)

References:

Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018;102(1):183-197. doi:10.1016/j.mcna.2017.08.012

National Weight Control Registry. http://www.nwcr.ws/

James O. Hill, Holly Wyatt, Suzanne Phelan, Rena Wing. The National Weight Control Registry: Is it Useful in Helping Deal with Our Obesity Epidemic? Journal of Nutrition Education and Behavior. 2005; 37(4):206-210. https://doi.org/10.1016/S1499-4046(06)60248-0.

Omelet of 1 large egg, fat free cheese, bell peppers, tomato and spinach and turkey bacon; 2 lite toast with 1 tsp grape jelly

Apple slices (~1/2 apple)

2 salmon patties with ketchup (froze last weeks samon patties to use this week), 1/4 cup pinto beans with 1 tbsp pickle relish, 1/2 cup roasted cauliflower, 2 small pieces Mexican cornbread (from freezer), 1 FiberOne brownie

2 tbsp hummus with 1 whole wheat pita

1 tbsp peanut butter on 2 lite whole wheat bread (p'nut butter sandwich)

3/4 cup Special K chocolatey dipped flakes cereal with 1/2 cup 2% milk

1/4th cup dry roasted peanuts and 3 H kisses

1 chocolate covered cherry (I took an Ambien to help me sleep and had a vague memory of eating this and checked the box - and had eaten one.

Prayed the Dieter's Prayer multiple times today...did not feel hungry enough to eat an evening meal so snacked, mostly healthy things but no vegetable - other than hummus, if you count the chickpeas as a vegetable which is okay..

I could not sleep so took an Ambien. The next morning I had a vague memory of eating a chocolate covered cherry and then discovered when I checked the box I had eaten THREE of them!