from the University of California, Los Angeles
EXERCISE
As noted previously, exercise is a less efficient way to lose weight than caloric
restriction. Recently, the Federal Trade Commission has enjoyed many manufacturers
of exercise equipment from claiming weight loss from their use. Nevertheless,
every study of "predictors" of successful weight loss shows that exercising
for at least thirty minutes a day for four days per week is near the top of
the list. Regular exercise is an even stronger predictor of successful long-term
weight maintenance. It also has the added benefit of improving cardiovascular
fitness.
At the RFO program patients are taught the caloric
expenditure of various everyday and sports activities, and instructed on how
to calculate their own individual exercise regimens.
BEHAVIOR MODIFICATION
Studies show that diet alone, exercise along, diet and exercise or diets with
appetite-suppressents usually result in minimal weight loss with rapid weight
regain. When behavior modification is combined with any of these weight loss
programs, the results are far better. The term behavior modification might be
a redundant term, since for successful weight loss behavior modification aims
at reducing caloric intake and increasing physical activity on a long-term basis.
Some patients can do this on their own; most cannot.
Behavior modification means just what it says:
changing one or more of your behavioral patterns. This may mean substituting
a breakfast of dry cereal and skim milk for bacon, eggs and buttered toast;
completely avoiding a "trigger food" which you cannot stop eating,
such as potato chips; learning the caloric value of carious foods and choosing
accordingly; or planning eating strategies for vacations or stressful periods
of your life. It is easier said than done.
If there were a universally successful behavior
modification program, it would have been published in the medical literature
and widely used; there are no secrets in medicine as there are in industry.
Since, as mentioned above, obesity is a multifactorial disorder, no one program
works universally. Some behavioral programs are educational, others are psychological
and others employ cognitive restructuring. All of them have been successful
when administered by specially trained, credentialed competent therapists.
At the center, the main thrust of our cutting
edge behavioral program is educational. For those who need or desire it, we
also offer psychological support groups. Patients attend a series of seminars
with handouts on such topics as Healthy Shopping, Dining Out, Failure Syndrome,
Anger Management, Stress Management, Exercise, Caloric Balancing and much
more. Instruction, discussion and repetition make you an expert in knowing the
calories of different foods as most nutritionists. Hopefully you will gradually
and automatically choose low calorie rather than high caloric meals and snacks.
There is also a more advanced session each week
for those who have completed the initial nutritional classes described above
on behavior modification. Each week attendees discuss the food they have eaten
and learn how to estimate their caloric intake. They also continue to learn
techniques for stressful situations, holidays and other situations where overeating
is common.
For those who are not completely successful in
losing their desired weight or who are having difficulties, there is available
each week two psychology support groups conducted by Ph.D. psychologist who
specialize in obesity and weight loss. The psychologists act as group leaders
and the attendees are supportive and helpful in mutually solving individual
problems having to do with eating associated with emotions or stress.
In summary, the bio-behaviorial modification
program offers a complete spectrum of proven techniques for successful weight
loss. The program is continually modified and is available to all participants.
We provide you with the tools and strategies for a healthy lifestyle and long-term
weight loss.
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