New Study Indicates Consistency to be The Key To Healthy Weight Loss

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The 3 Week Diet

Abstract

The 3 Week Diet

Developing habits that include scheduling exercise along with healthy eating slowly but steadily losing pounds over weeks and months is much more beneficial for long-term weight loss then quickly shedding pounds in short term diets. This was indicated by Emily Fieg, lead author of a study and a postdoctoral fellow at Massachusetts General Hospital who published an article in the journal Obesity.

Objective

Response early in weight loss treatment predicts long-term weight change. Weight variability, independent of absolute early weight change, may also relate to long-term outcomes. This study examined whether weight variability early in treatment predicted later weight loss and maintenance.

Methods

Participants were 183 completers of a yearlong behavioral weight loss program (mean age = 51, 81% female, 69% white, mean BMI = 35 kg/m2). Weight variability was calculated using weights from the first 6 and 12 weekly treatment sessions. Multiple linear regressions examined whether weight variability predicted subsequent weight change 6, 12, and 24 months later.

Results

Weight variability over 6- and 12-week periods predicted less subsequent weight loss at 12 months (6-week: β = 0.18, P = 0.02; 12-week: β = 0.33, P < 0.01) and 24 months (6-week: β = 0.17, P = 0.03; 12-week: β = 0.15, P = 0.05). Relationships held when adjusting for covariates. Weight variability was more strongly associated with 6-month weight change in men than women (β = 0.27, P = 0.01).

Conclusions

Elevated weight variability early in a weight loss program predicted poor long-term outcomes, possibly reflecting inconsistent weight control behaviors. Tracking weight variability could prove useful for improving treatment outcomes.

“We don’t know yet what it is about weight variability that’s problematic. It could be reflective of trouble following a diet and exercise plan consistently. But it’s also possible that physiologically, some people tend to lose weight more consistently than others, regardless of how closely they are following a diet,” said Feig, who conducted the study as a doctoral student at Drexel University.

“My best recommendation for patients, based on this research, is to try to keep their eating pretty similar day to day,” she said. “Things like planning ahead, prepping food for the week on Sunday and reducing frequency of eating at restaurants can help with this, since they reduce the chance of making impulsive decisions about what to eat. Building a habit of healthy, consistent eating can help patients reduce weight variability and lose weight more consistently, even if it’s at a slow pace.”

The study involved 183 overweight or obese adults, mostly white women, living near Philadelphia. For one year, they participated in a weight-loss program in which they were counseled on their diet and exercise.

From the start of the program, their weight was tracked, measured and analyzed weekly. The adults also attended assessment meetings at six, 12 and 24 months.

The researchers found that weight variability each week among the adults, measured at the first six and 12 weeks of the program, was positively associated with less subsequent weight loss at 12 and 24 months.

The 3 Week Diet

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