There’s one thing that is proven to me again and again in my work counseling people on how to lose weight or change their eating habits for optimum health:
A professional can provide information, motivation and support, but there’s a limit to how much external information can do. The real work of weight-management takes place inside our heads.
I am reminded of this by reading “Scaling Back Obesity” by David H. Freeman in February’s Scientific American, a cogent article on the complex issues of weight management. (The site shows an abstract for free; subscription is needed for full text.)
He doesn’t mince words:
Almost everybody who tries to diet seems to fail in the long run—a review in 2007 by the American Psychological Association of 31 diet studies found that as many as two thirds of dieters end up two years later weighing more than they did before their diet.
But Freeman also addresses our collective obesity issues in a way that is helpful to individuals facing their private struggles with weight.
Freeman maintains that the type of treatment necessary is similar to the behavior–modification techniques used with autistic children or the 12-step programs modeled on Alcoholics Anonymous.
He identifies the key elements of a successful weight management program as: initial assessment, behavior shifts, self-monitoring and support groups. Fortunately, there are infinite variations on how to personalize these components into a workable program.
Self-monitoring can be as low-tech as a notebook and pencil or one of the countless fitness and weight management applications for smart phones. There are a staggering number of apps out there, and new ones pop up daily. The idea is not to create a new layer of work, but to find a tool that helps you be more consistent in your efforts.
(And, as Time.com blogger Meredith Melnik facetiously points out: even a marginal app “will at least help delay your first bite for a few seconds while you fiddle with your phone. That’s another chance to put the cookie down.”)
The best apps combine two important elements: self monitoring and support. A tip: Narrow the search with keywords describing your biggest challenge or the approach that seems most workable–intake/calorie monitoring, activity /energy expenditure calculations or goal setting. If you use a Google home page, check out the simple diet gadgets.
Don’t hesitate to load more than one app and experiment. What works in the early days of your weight-management effort may not be the best choice a few weeks later. Keeping cumulative records can help you see what works and for how long.
Even The USDA has a surprisingly useful website that will allow you to create a personalized food plan.
Previous users of online communities or food journals might start with what worked best for them in the past, then look for similar approaches in their new apps. Sometimes a very small detail helps. An example: iWatcher tracks “points” in a way that supports Weight Watchers programs. The read-out can show points used or points remaining in a day. For some users, one setting feels like deprivation while the other feels positive. (Like most apps, iWatcher has a free version, which is fine. For users wanting the ability to keep more detailed records–including a graph tracking the timing and extent of their hunger pangs, there’s a paid version.)
Thankfully, The American Dietetic Association, the organization representing nutrition professionals, supports the individualized approach to weight management plans. Ultimately, the goal is to stay focused on the daily achievement of small personalized goals which add up to the big goal.
–Kathy Egan, RD
