Your Ideal Weight

Why It's Good to Court Support

Many studies over the years have found that various types of counseling and support tend to support weight loss and maintenance.  The 2009 study of weight loss programs in the New England Journal of Medicine continues to validate this finding. 

Study participants (over 800 of them) lost an average of 9 lbs, or 7% of their body weight over the 2-year period.  Time Magazine reported an interesting aspect of the study:  People who attended at least 2/3 of the group or individual counseling sessions offered during the study, lost 2 1/2 times more weight--their average loss was 22 pounds.

This idea of expert, peer, or community support is a significant factor in successful weight loss.  Again, though, this support can be secured in a way that meets your individual needs and conforms to your own style.  Options include everything from losing weight with an "accountability partner" (a friend, family member, or colleague who you connect with to support your goals), attending group support meetings, seeking coaching or counseling from a trained professional, or even engaging in online support forums. 

It doesn't matter how you gain support, it just matters that you do it in a way that helps create momentum and camaraderie, energy and accountability.  So buddy up and watch your results--and your well-being--skyrocket! 

Change Calories, Change Size

There was a great deal of media buzz around the publication of the results of a major study of different diet plans in the New England Journal of Medicine in February, 2009.  The article discussed research conducted with over 800 participants in Boston, Massachusets and Baton Rouge, Louisiana. 

Researchers compared three types of eating plans over a two year period to determine whether a low-fat, low-carbohydrate, or high-protein plan resulted in different weight loss results.  Ultimately, what they found was that weight loss (and maintenance) was similar among the three groups, indicating that it's more a matter of how much you eat (or how many calories you expend through activity) that determines weight loss results than the particular eating plan associated with the loss.

The good news about this study is that it suggests you can select an approach to nutrition that is best suited to your personal tastes and schedule, and still lose weight and keep it off, provided your intake of calories is less than your daily expenditure.  This means that carbohydrates aren't evil and healthy fats are acceptable and proteins are great in reasonable portions.

The important thing to remember, though, is that the quality of your nutritional intake impacts many other things than weight.  So, even though you could choose to eat nothing but candy bars or chips and still lose weight (provided your intake is less than your expenditure), you're not doing your body any favors.  A healthy nutritional plan MUST include a range of foods that provide the macronutrients (protein, fat, and carbohydrates) AND the micronutrients (vitamins, minerals, etc.) that you need to be healthy. 

The simple method of keeping variety in your diet, including a lot of color and fiber, as well as healthy proteins and fats, will give you both the weight results AND the health results you're after.

Family Style is Less Worthwhile

According to Brian Wansink, author of one of our favorite books (Mindless Eating), reports that serving your meals "family style" (placing serving bowls on the dining table) leads to a significant increase in the amount you eat.  Yes, it's true...the proximity of your foods is one determinant of whether you'll eat additional helpings. 

By serving up portions from the kitchen, or even moving serving platters further away from the table (to a side table or buffet 6 feet away), people tend to eat up to 20% less than they would otherwise. 

So, serve up your meals in the kitchen and take the plates to the table, or keep serving bowls at a distance.  If you put anything on the table, make it the salad bowl.  People seeking seconds will be more likely to serve up what's nearest to them, so keep the healthiest options the closest!