Randomized Double Blind Control Study of Weight Loss
Mei Lin [email protected]
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 [email protected] @meilinfung
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