Monday, March 30, 2009
Four Excellent Behaviors Plus Two
Journal Entry: Weight = 178.8 lbs.; Money Found = $1.29, 34 pennies, 2 dimes, 3 quarters; Glass Bottles Retrieved = 6. Three quarters from Times Picayune Newspaper vending machine, 1 walk-over dime.
Feature Entry: The photograph of a basic body weight scales and a coin money tender symbolize two of six excellent behaviors for losing weight and keeping it off. Rena Wing, Ph.D. at Brown Medical School in Providence, R.I. directs the National Weight Control Registry. In her database are information about the weight-control behaviors of more than 3,000 American adults who have lost an average of 60 pounds and have kept it off for an average of six years. What is their secret?
Wing points to four common behaviors these weight-loss champions have in common. First, they have adopted a low-calorie, low-fat diet regiment. Second, they monitor their weight by daily use of their scales. Third, they are very physically active, and fourth, they eat breakfast.
Says Wing, “Eating breakfast every day is contrary to the typical pattern for the average overweight person who is trying to diet. They get up in the morning and say 'I'm going to start my diet today,' and they eat little or no breakfast and a light lunch. Then they get hungry and consume most of their calories late in the day. Successful weight losers have managed to change this pattern."
The amount of exercise is important. Wing’s participants exercise for about an hour or more a day, expending about 2,800 calories per week on a variety of activities.
The MoneyWatcher follows the above regiment but suggests two additional behaviors—select a motivation plan that is powerful enough to sustain the discipline of exercise and food selection/portion size, and maintain a daily journal. For me the motivation plan involves searching for lost money. For others it might be gardening, exercising with a friend, the pageantry of belonging to a gym, or the pleasure of outdoor vistas while exercising. The journal adds an element of discipline. Seeing the numbers is a daily visual reminder of weight losses and gains.
Yum! Yum! It is fresh strawberry season in Louisiana and the Ponchatola, LA area just north of New Orleans has some of the best strawberries in the world. Strawberry shortcake here I come. Uh Oh, better have a half portion, just noticed that 178.8 pounds from the journal entry, up from month's low of 174.8. Can’t waste that morning walk on a super splurge.