Randomized Double Blind Control Study of Weight Loss

Mei Lin Fungmlf@isoe.com

Twitter @meilinfung

A Test Subject’s View

I participated in a Stanford Univ. NIH funded Weight Loss Study

Over 200 Participants in 28 week program Randomly assigned to 1 of 2 programs

Weight Loss Maintenance

Maintenance Weight Loss

Screening Process• Web Screen• In-Person

Group Orientation

• Online Questionnaire

• MD approval• Baseline

Clinic visit

Screen

1-2 hourOnline Q & A

Orientation

28 Week - Program18 month - Follow Up

Maintenance First Program

Maintenance 8 Weeks

Weight Loss 20 Weeks

Program

At 6,12,18 Months

Clinic Visit &Online Q&A

Follow up

Health information That was Disclosed

• Height• Weight• Hip and Waist

Circumference• Blood Pressure• Information in

questionnaires

HIPAA Authorization Form to use my health information for this research purpose:

Figure out which helps people be more successful in maintaining weight loss

Identity not disclosed

How I did it8 weeks of Maintenance followed by 20 weeks of Weight Loss

Weekly Roundtable – 20 Women

Program Facilitator

AnneBetty

Cate

Deidre

Francesca

Gale

Harriet

Imelda

JaneKathy

Linda

Mary

Nancy

Olive

Prudence

Queenie

Rebecca

6 Months of Records

Daily Weighing on Scales

◦Study supplied Scales (with a microchip)

◦Microchip read every 6 month clinic visit

Daily food records

◦Informal notes initially

◦Online SparkPeople (8 million users)

Daily Step counting

◦Study supplied Pedometer

Maintenance First - Discussion

Lifestyle Habits Learn Stability Skills

Make Peace with the Scale

Mindful EatingLandmark WalksEnjoy Today

Avoid extreme measures

Small changes will add up

Navigate Disruption

Landmark Walks

Identify landmarks near home reached in 5 or 10 minutes

Identify landmarks other near work, school

Take 10 minute walks several times a day

We set goals each week

I will monitor my weight each day

I will mindfully savor _____

I will mindfully savor an unplanned favorite

I will use the 3X Breathe and Savor strategy

Achieved All of My Goal

Achieved Part of My Goal

Did not Achieve My Goal

FOUR MAIN weightloss GOALS

1. Improve Nutrition ◦ MORE fiber, fruits, veg

2. Increase Physical Activity ◦ Average 30 minutes a day or 3-6k more steps

3. Manage Weight◦ Goal to lose 5-10%

4. Improve Quality of Life◦ Self esteem, stress management, body image

WEIGHT TRACKER

• GRAPH• Set Upper

and Lower Range

• Each person could choose range +/- 2,3,4 lbs

Weight Loss Phase

Weight Tracker

Weekly pattern

Go up on weekendsGo down during week

Stress pattern

Peaks due to workDeadlines

What I learned: Its A Team Effort

Listen to and Support Team matesBe non-judgmentalKeep confidentialityShare “air time”Do our best to meet our own goalsKeep track of eating and activity

dailyBe honestStay willing and open to changes

Weight Loss is Unique for each

Individually we setAverage Daily Calorie Goal

◦Choose how many days to trackDaily Goal for number of Steps

◦Choose how many days to trackIn Discussion, discoveredEach person focused differently Each person struggled differentlyTeam-mates advice was very helpful

Social Support, Assertiveness

Types of Social Support◦ Encouragement◦ Emotional Support◦ Problem Solving◦ Applied Support eg do dishes so you can walk

Learned how to build social support◦ ASK FOR IT◦ BE SPECIFIC◦ USE COMMON SENSE – IF EXERCISE PARTNER WON’T

BICYCLE ASK IF SHE WILL WALK INSTEADBe Assertive about Food

◦ State your wishes clearly◦ Compliment about appearance even when refusing

Surprising Finding: Percentage who maintained weight loss

Weight Loss Cohort

Family Support

Friends Support

No Friends Support

No Family Support

No Friends Support

40%70% 80%

Good ExperiencePersonal Science can bring great value to Professional Science and vice versa

Mei Lin Fungmlf@isoe.comTwitter @meilinfung