T

HES
CI
EN
CE
O
FNU
TRI
TI
ON

MODULE
 HOW TOKEEPITOFF:CHARACTERI
STI
CSOF
SUCCESSFULDI
ETERS

.COGNI
TIVERESTRAI
NTI
NSOMEFORM

Themos tcommont rai

tofpeoplewholosewei
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sthattheypracti
cesome
f
orm ofcognit
iveres
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nt.
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udesa
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tra
inttha
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ake,
whet
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imiti
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imit
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r onutr
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ke
l
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),port
ioncontr
ol,t
racki
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es,
etc.Whi
leit
’simport
antto
employastr
ateg
ytha tr
equir
e smini
ma l
wi l
lpowerandsacrii
cet
obee f
fect
ive,
everydi
et
wil
lrequi
resomelevelofwil
lpowerands a
criice
.You’l
lneedt
ode c
idewhatyou’r
ewill
ingto
s
acr
iic
e.Doy
ouha
tet
hei
deaofne
vere
ati
ngc
arbsa
gai
n?Ke
topr
oba
blyi
sn’
tag
oodi
dea
.
Hat
etheide
aoftrac
kingyourmacr
osever
yday?Fl
exi
bledi
eti
ngma
ynotbef
ory
ou.
Find
t
hatyou’
rerav
enousl
yhungryatbr
eakf
ast
?Int
ermi
tte
nt
f
ast
ing
,atl
eas
tattha
tpart
icul
art
ime,ma
ynotbeforyou.
Youneedt
odeci
dewhaty
ouwant
t
osacr
iice
.Makenomis
take,s
acr
iic
ewillbea
bsol
ute
lynece
ssa
rytoac
hie
veyourg
oal
sand
mai
nta
inyoursuc
ces
s—buty
oudon’
twa
ntt
opur
pos
eful
lyma
ket
hing
smor
edi
fic
ultt
han
t
heyal
rea
dya r
e.

I
nthec
aseofl
exi
bledi
eti
ng,
you’
res
acr
iic
ings
omet
imea
nde
ner
gybyt
rac
kingy
our
mac
ros.
Tome[La
yne
],t
hat
’snotrea
llyabigdeal
.I’
vebeendoingitfor20y
earsnow,and
whi
let
heir
stf
ewweekswerepre
ttylabor
-int
ensi
ve,i
tgotprogre
s s
ivel
yeasi
eraf
tert
hat.To
thepoi ntwhere20y ea r
slater
,Idon’tev
e nhavetouseafoodsca
leorc al
culat
ortoigureout
wha tIjustat
e ,bec
ausemye st
imationsaresogood.Thatwouldproba blyfa
llcl
osertot
he
cate
g oryof“intui
ti
ve l
ye at
ing,
”butpleasekeepinmindthatmostdie t
e r
scan’tdothata
nd
haves ucces
s.Ifwec ouldintui
ti
velyeatandloseweight,
wewouldn’ thavea nobesi
ty
problem. I
ntuiti
veeatingtousismor eaboutnotneedingtota
keaf oods cal
ee ve
rywhereyou
g
obuts
til
lbe
inga
blet
oes
tima
tewi
thi
nre
asonwha
tyoua
te.

2(2010,Ma y18) .
Long -
ter
m we i
ghtlossma i
ntenanceint heUnitedStat
es-NCBI-NIH. Ret
rie
ve d
September25,2018, fr
om htt
ps://www. nc
bi.nl
m.nih.gov/pmc /a
rtic
les/
PMC3671378/
3(n.d.
).S
uc ces
s f
ulWe i
ghtLossAmongObe seUSAdul ts.Retri
evedSeptember25,2018,fr
om https:
//
www. nc
bi.nlm.
nih.gov/pmc/art
icl
es/PMC3339766/
4(2006,July19).Dieta
ryandphy si
calacti
vit
ybe havi
or samonga dultss
ucce
s s
ful
a t.
..
.Retr
ievedSepte
mbe
r
25,2018,from htt
ps://www.ncbi.
nlm.ni
h.gov/pmc/ a
rticl
e s
/PMC1555605/

THESCI
ENCEOFNUTRI
TION | MODULE
 Att
hispoi
nt,
Ica
ndot
hata
ndl
osewe
ightpr
ett
ywe
llwhe
nIwa
ntt
o.Tome
,le
xibl
edi
eti
ng
i
smyf
avor
iteopt
ion;
it’
sex
tre
mel
yac
cur
atei
nte
rmsofy
ournut
rie
nti
nta
kebe
caus
eyou
knowwha
tyou’
ret
aki
ngi
n.I
fyou’
ret
aki
ngi
n170g
ramsofpr
ote
in,
200g
ramsof
c
arbohy
dra
te,
and65g
ramsoff
atpe
rda
yandy
oua
ren’
tlos
ingbodyf
at,
the
nyouknowy
ou
ne
edt
oadj
ustdown(
we’
l
lshowy
ouhowt
odot
hisl
ate
r).
Buti
fyou’
rel
osi
nga
tthepr
ope
r
r
ate
,the
nyouknowwha
tyoune
edi
nor
dert
oma
int
aint
hatwe
ightl
oss
,atl
eas
tint
hes
hor
t
t
erm,
bec
aus
eyouwi
lle
vent
ual
lys
tal
linmos
tca
ses
.

I
fyou’
ref
oll
owi
ngapr
ogr
aml
ike“
cle
ane
ati
ng”(
FYI
:the
re’
snoobj
ect
ivedei
nit
ion
oft
his
,andde
pendi
ngonwhoy
oua
sk,
you’
l
lge
tdi
ff
ere
nt“
cle
an”f
oodopt
ions
)whe
rey
ou
r
est
ric
tspe
cii
c“unc
lea
n”f
oodsbutdon’
tpr
act
icepor
tionc
ont
rol
,wha
tdoy
oudoi
fyous
top
l
osi
ngwe
ight
?Ea
tcl
eane
r?I
fyou’
ref
oll
owi
ngake
todi
etbutnott
rac
kingy
ouri
nta
ke,
wha
t
ha
ppe
nsi
fyous
topl
osi
ngwe
ight
?Ea
tfe
werc
arbs
?You’
rea
lre
adye
sse
nti
all
yea
tingz
ero.
Ti
me-
res
tri
cte
dea
ting
?Ea
tfors
ixhour
sins
tea
dofe
ight
?Hope
ful
lyy
ouunde
rst
andour
poi
nt,
whi
chi
stha
tsomeoft
hes
edi
eta
rys
tra
teg
iesdon’
tof
fera
nobj
ect
iveme
asur
e
unl
essy
ou’
rea
lsot
rac
kingy
ouri
nta
ke.

Tha
tbe
ings
aid,
youc
anc
ombi
nel
exi
bledi
eti
ngwi
tha
lmos
tanyoft
heme
thodsl
is
ted,
be
caus
ethe
re’
sne
veradowns
idet
otr
acki
ngy
ouri
nta
ke.
Ify
oul
iket
ime
-re
str
ict
ede
ati
ng,
y
ouc
ans
til
ltr
acky
ourma
cros
—andnowy
ourdi
eta
rys
tra
teg
yise
venmor
eac
cur
ate
,and
y
ou’
rel
ike
lyt
obemor
esuc
ces
sful
.Youc
oul
dal
sodoake
tog
eni
cdi
etbutt
rac
kyourma
cros
wi
thi
nthef
rame
wor
koft
her
est
ric
tionsofke
to.
Inf
act
,anyoft
hes
eme
thodswi
llwor
k
be
tte
rify
out
rac
kyourma
cros
.Re
gar
dle
ssoft
hef
orm ofc
ogni
ti
ver
est
rai
nty
ouc
hoos
e,i
t’
s
e
sse
nti
alt
opr
act
ices
omeki
ndofc
ogni
ti
ver
est
rai
ntt
olos
ewe
ighta
ndke
epi
tof
f.Andy
ou
mus
tbewi
ll
ingt
ocont
inuet
hats
tra
teg
yint
owe
ightma
int
ena
ncea
fte
rwe
ight
l
oss
—ot
her
wis
eyou’
l
lli
kel
yaddba
cka
llt
hewe
ighty
oul
ost
.

THESCI
ENCEOFNUTRI
TION | MODULE
 .SELFMONI
TORI
NG
S
elf
-moni
tor
ingf
all
sinl
ines
ome
wha
twi
thnumbe
rone
.Sur
vey
sofs
ucc
ess
ful
“los
ers
”showe
d
t
hatt
heyt
ookt
hei
rbodywe
ightda
ily
,we
ighe
dthe
irf
ood,
orpr
act
ice
dsomef
orm of
me
asur
ingf
oodi
nta
ke.
5Thei
mpl
ic
ati
onsf
orme
asur
ingy
ourf
ooda
repr
ett
yse
lf-
expl
ana
tor
y-
i
fyou’
reme
asur
ingy
ouri
nta
ke,
youc
anbe
tte
rcont
rol
ita
nde
nsur
etha
tyou’
rea
ctua
llyi
nan
e
ner
gydei
ci
tori
nma
int
ena
nce
,de
pendi
ngony
ourg
oal
.Da
ilywe
ighi
ngma
ybel
essi
ntui
ti
ve,
buti
tspe
akst
osi
mil
arha
bit
sofbe
ingme
nta
llye
nga
gedi
nthepr
oce
ssofwe
ightl
ossa
nd
ma
int
ena
nce
.Ma
nype
opl
eini
sht
hei
rwe
ightl
ossj
our
neya
nds
topwe
ighi
ngi
nsof
reque
ntl
y
be
caus
ethe
ydon’
twa
ntt
obebot
her
edwi
thi
t-orpe
rha
pst
heydon’
twa
ntt
ose
eitc
li
mbi
ng.
Butwe
ighi
ngda
ilya
ctsabi
tli
keas
elf
-re
gul
ator
.Ma
nype
opl
ema
yindt
hatnotwe
ighi
ngput
s
we
ightg
ain“
outofs
ight
,outofmi
nd,
”andt
heyma
ybe
comel
axi
not
hera
rea
soft
hei
rwe
ight
l
ossg
oal
s.I
ncont
ras
t,i
fsome
onebe
come
sla
xbutwe
ighst
hems
elv
esmor
eof
ten,
the
y’r
emor
e
l
ike
lyt
ose
lf-
cor
rec
tthe
irbe
havi
orsduet
othene
gat
ivef
eedba
ckoft
hes
cal
enumbe
rcl
imbi
ng.
I
fthe
y’r
ewe
ighi
ngda
ily
,the
y’r
emor
eli
kel
ytos
elf
-cor
rec
tfa
ste
rtha
npe
opl
ewhowe
ighi
n
we
ekl
yorbi
wee
kly
.Wi
tht
hel
att
erg
roup,
mor
ewe
ightc
oul
dbea
dde
dbe
for
ethei
ndi
vidua
l
be
ginst
ose
lf-
cor
rec
t.

Whi
lewe
ighi
ngi
nda
ilyi
sas
soc
iat
edwi
thbe
tte
rwe
ightma
int
ena
nce
,fors
omepe
opl
e,
we
ighi
ngi
ntha
tfr
eque
ntl
yca
npr
omot
ene
urot
ici
sm,
unhe
alt
hys
elf
-i
mag
e,a
ndne
gat
ive
ha
bit
s.Wer
ecomme
ndt
ryi
ngt
odi
ves
tyour
sel
ffr
om t
heda
ilynumbe
ryous
eeont
hes
cal
e.
I
nst
ead,
foc
usont
hea
ver
agewe
ightf
ort
hewe
ek.
Jus
tli
key
ouwoul
dn’
tse
llas
toc
kba
sedon
oneba
dda
yint
hema
rke
t,y
ous
houl
dn’
tdr
ast
ica
llyr
educ
eyourc
alor
iei
nta
kej
ustbe
caus
e
y
ouwe
ighe
dinhi
ghoneda
y.Byt
aki
ngt
hea
ver
ageofy
ourwe
ekl
ywe
ight
,you’
rel
ess
s
usc
ept
ibl
etoda
y-t
o-da
yluc
tua
tions
.We
ightl
uct
uat
ionsofupt
o1-
2% pe
rda
yar
ena
tur
al
a
ndnotc
aus
eforc
onc
ern.
Ify
ou i
ndt
hatwe
ighi
ngi
nfr
eaksy
ouout
,anot
her
s
tra
teg
yist
ost
epont
hes
cal
eea
chda
yandha
vey
ourpa
rtne
r,r
oomma
te,
ors
ignii
cantot
her
t
aket
hewe
ighta
ndwr
itei
tdowns
ome
whe
re.
The
nyouc
ana
voi
dlooki
nga
titunt
ilt
hee
ndof
t
hewe
ek.
Ify
oudon’
tli
vewi
ths
ome
one
,youc
ana
lwa
yss
tepont
hes
cal
eandl
ooka
waybut
t
akeapi
ctur
ewi
thy
ourc
ame
ra-a
slonga
syouc
anr
esi
stt
heur
get
olooka
titf
orawe
ek.
Ifa
ll
t
hos
edon’
twor
kfory
ou,
the
nyouma
yha
vet
ojus
tdowe
igh-
insonc
epe
rwe
ek.
Howe
ver
,if
y
ouc
anwe
ighi
nda
ily
,it
’st
hebe
stme
thodf
ort
rac
kingpr
ogr
essi
nouropi
nion.

5(
2006,July19).Die
tar
yandphy
sic
alac
tiv
itybeha
vior
samo nga
dul
tssuc
cessf
ula
t..
..
Ret
ri
eve
dSe
pte
mbe
r
25,2018
, f
rom htt
ps:
//www.
ncbi
.
nlm.ni
h.g
ov /pmc
/art
icl
es/PMC1555605/

THESCI
ENCEOFNUTRI
TION | MODULE
 .REGULAREXERCI
SE
Thi
sma
yse
em obvi
ous
,bute
xer
cis
eisahug
ede
al.
Inf
act
,wec
oul
dar
guet
hate
xer
cis
eshoul
d
bey
ournumbe
ronepr
ior
ity
.Ov
er70% ofpe
opl
ewhol
ostwe
ighta
ndke
pti
tof
feng
age
din
r
egul
are
xer
cis
epr
ogr
ams
.Oft
hepe
opl
ewhodi
dn’
tke
epi
tof
f,l
esst
han30% e
nga
gedi
n
r
egul
are
xer
cis
epr
ogr
ams
.6Be
side
stheobvi
ousbe
nei
tofe
xer
cis
einc
rea
singy
ourTDEE,
it
a
lsoha
ssomeme
tabol
icbe
nei
tst
hata
rel
essobvi
ous
.Forone
,ex
erc
iseha
sbe
en
de
mons
tra
tedt
olowe
rthebodyf
ats
etpoi
ntt
haty
ourbodywi
llde
fend.
7Tha
tis
,ev
eni
fyou
r
ega
inwe
ight
,itwi
lll
ike
lybel
esst
hani
twoul
dbei
fyouwe
ren’
tex
erc
isi
ng.
Tha
tfa
cti
nandof
i
tse
lfs
houl
dbee
noug
hinc
ent
ivet
oex
erc
ise
.Fur
the
r,ma
int
aini
ngori
ncr
eas
ing
e
xer
cis
eint
hepos
t-di
ets
ett
ingha
sbe
ende
mons
tra
tedt
opr
eve
ntt
hei
ncr
eas
einf
atc
ell
numbe
rtha
tiss
ome
time
sse
enwi
thr
api
dwe
ightr
ega
inpos
t-di
et.
8

Now,
we’
renots
ayi
ngy
oune
edt
oli
vei
ntheg
ym onc
eyou i
nis
hadi
et,
butwea
res
ayi
ngt
hat
i
fyouonl
yex
erc
iset
olos
ethewe
ighta
ndt
henqui
tex
erc
isi
ngonc
eyou’
vel
osti
t,y
ou’
res
ett
ing
y
our
sel
fupf
ordi
sas
ter
.Tha
tsa
id,
ify
oune
veri
nte
ndt
obeaphy
siquec
ompe
tit
or,
youdon’
t
ne
edt
ospe
nda
nhoure
ver
yda
ytr
aini
ng.
Eve
npe
rfor
ming30mi
nut
espe
rda
y,t
hre
eda
yspe
r
we
ekofr
igor
ousphy
sic
ale
xer
cis
eca
npr
oduc
erobus
tbe
nei
tsc
ompa
redt
obe
ings
ede
nta
ry.
If
y
ouc
anwor
kupt
o1-
2hour
spe
rda
y,4-
5da
yspe
rwe
ekofi
nte
nsee
xer
cis
e,t
heny
ou’
reon
a
not
herl
eve
lofa
wes
omef
ory
ourbody
.Butwedon’
twa
nty
out
othi
nki
t’
spoi
ntl
essi
fyou
a
ren’
tabl
etog
ett
otheg
ym e
ver
yda
y.I
nfa
ct,
ify
ouha
teg
oingt
otheg
ym,
tryt
oinds
ome
ki
ndofe
xer
cis
etha
tyoul
ove
,whe
the
rit
’sbi
king
,cr
ossi
t,j
ogg
ing
,Br
azi
li
anJ
iu-
Ji
tsu,
danc
ing
,
e
tc.
Thei
mpor
tantt
hingi
stodos
ome
thi
ngt
haty
oue
njoys
oyou’
l
lwor
kha
rda
tita
nd
pe
rfor
mitr
egul
arl
y.

Ex
erc
isea
lsode
cre
ase
sthee
xpr
ess
ionofl
ipog
eni
cge
nest
hatma
ybet
ypi
cal
lyi
ncr
eas
edby
di
eti
ng(
par
toft
he“
Res
tor
e”pr
ongoft
hebody’
sse
lf-
def
ens
esy
ste
m).
9Ita
lsot
rafi
cse
xce
ss
nut
rie
ntsa
wayf
rom e
ner
get
ica
llye
fic
ients
tor
ageme
cha
nis
msa
ndt
owa
rdsmor
e
e
ner
get
ica
llyc
ost
lyme
cha
nis
ms,
dec
rea
singt
hel
ike
lihoodofe
ner
gys
tor
agei
nadi
pos
e.10

6(
n.d.)
.Succes
sful WeightLossAmo ngObe s
eUSAdul ts.Ret
ri
eve
dSe ptember2
5,201
8 ,
from ht
tps:
//
www.ncbi
.nlm.
nih.go v
/pmc /arti
cl
e s
/PMC3 339766
/
7(
200 9,J
uly8)
.Re gul
arex e
rci
seattenuate
stheme t
abol
icdri
vetoregai
n...-NCBI-NIH. Ret
rie
vedSept
ember25,
2018,f
rom htt
ps://www. ncbi.
nlm.ni
h. g
ov/pmc/arti
cl
es/PMC2 73978
6 /
8(
201 1,J
une1 5)
. Biol
ogy'sres
ponset odie
ti
ng:theimpetusf
orweig
htregain-NCBI-NIH. Retr
iev
edSept
ember25,
2018,f
rom htt
ps://www. ncbi.
nlm.ni
h. g
ov/pmc/arti
cl
es/PMC3 174765/

THESCI
ENCEOFNUTRI
TION | MODULE
 Whi
lee
xer
cis
einc
rea
sest
hec
alor
icout
puts
ideoft
hee
qua
tionofe
ner
gyba
lanc
e,s
urpr
isi
ngl
y
i
tma
yal
soa
ffe
ctt
hei
nputs
ide
,aswe
ll.
The
rei
ssomee
vide
ncet
osug
ges
ttha
tre
gul
ar
e
xer
cis
eac
tua
llyr
educ
eshung
era
ndde
cre
ase
sfoodi
nta
kei
nthepos
t-di
ets
ett
ing
.
11Thi
sma
m yi
npa
rtbea
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ibut
edt
othea
bil
it
yofe
xer
cis
etos
ens
iti
zet
hebodyt
osa
tie
ty
s
igna
ls.
12Thi
swa
sve
rya
ppa
renti
nas
tudyofBe
nga
liwor
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sfr
om t
he1950swhe
ret
hey
e
xami
nedl
abor
erswhope
rfor
medi
ncr
eas
ingl
eve
lsofphy
sic
ala
cti
vit
y.
13Ther
ese
arc
her
s
f
oundt
hate
ner
gye
xpe
ndi
tur
eande
ner
gyi
nta
kev
eryc
los
elyma
tche
dfort
hewor
ker
sdoi
ng
t
hes
ela
borj
obs
.Thos
ewor
ker
swi
tht
hehi
ghe
stphy
sic
alde
mandsc
ons
ume
dthemos
tfood,
a
ndt
hos
ewhoha
dlowe
rde
mandsc
ons
ume
dpr
opor
tiona
tel
yle
ssf
ood.
Thi
swa
sonl
ytr
ueup
t
oapoi
nt,
thoug
h.F
ort
hos
ewhos
ewor
kwa
sse
dent
ary
,the
irl
if
est
ylewa
snota
ssoc
iat
edwi
th
ac
orr
espondi
ngde
cre
asei
nene
rgyi
nta
ke,
butont
hec
ont
rar
ywa
sas
soc
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edwi
thhi
ghe
r
f
oodi
nta
ke.
Thi
sisma
tche
dbyot
herda
tas
howi
ngt
hatar
educ
tioni
nphy
sic
ala
cti
vit
ytoa
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ede
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ryl
if
est
ylef
ail
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oduc
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orr
espondi
ngr
educ
tioni
nene
rgyi
nta
ke.
14
Mos
tst
udi
esont
hist
opi
cfoc
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ardi
ova
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are
xer
cis
e,butt
her
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sta
ncet
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cal
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ter
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Addi
ti
ona
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r
ese
arc
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mons
tra
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ypi
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lydoe
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mal
unt
ila
llt
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ost
dur
ingdi
eti
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etur
nst
opr
e-di
etl
eve
ls.
15Re
sis
tanc
etr
aini
ngi
ncr
eas
esLBM s
ignii
cant
ly,
pos
sibl
yat
tenua
tingt
her
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tioni
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atedur
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e
me
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napos
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ets
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gue
t
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ightof
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ncbi.
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sed3 0Oc t.2018.
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.nlm.
ni
h.gov/pubme d/1330216 5.Accesse
d3 0Oc t.2018.
14"Ade creaseinphy s
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//www. ncbi.
nlm.nih.
gov/pubme d/1 4684398.Ac ces
sed3 0Oc t.201 8.
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THESCI
ENCEOFNUTRI
TION | MODULE
 1.
Duet
othephy
siol
ogi
cal
rea
sonswej
ustdi
scus
sedbuta
lsobe
caus
e
2.
Peopl
ewhor
egul
arl
yex
erc
iset
ypi
cal
lyha
vemor
edi
sci
pli
nea
ndma
kei
tne
ssov
era
lla
pr
ior
ityi
nthe
irl
ive
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Ma
kenomi
sta
ke,
ify
ouwa
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olos
ewe
ighta
ndke
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f,t
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tgoi
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ula
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ior
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ysi
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em
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airi
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herpe
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andot
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nt.
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eadi
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ar,
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rer
eadyt
oma
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c
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act
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e
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yingt
olos
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ighta
ndg
ethe
alt
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adi
eti
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cis
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sli
ket
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ngt
oba
ilwa
ter
outofas
hipwi
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hehul
lwhi
ler
efus
ingt
oixt
hehol
e.Di
dweme
nti
ont
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cis
e
i
sal
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heonet
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ouc
andot
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ovec
ogni
ti
vef
unc
tion,
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andde
pre
ssi
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.STRUCTUREDPROGRAMS

I
t’
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art
oma
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ff
ere
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ightWa
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?We
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ome
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lie
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ter
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ces
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anKr ahn,andScot
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gnant
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m We i
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-LossMaint
enancebyaMe al.
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.2017,ht
tps
://www.
ncbi
.
nl
m.nih.
gov/pmc/art
ic
les
/PMC5 644929/.Acc
esse
d4Oc t
.2018.
18(
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ams:anupdate
d...-NCBI-NIH.Retri
evedOct
ober

THESCI
ENCEOFNUTRI
TION | MODULE
 I
t’
sal
soi
mpor
tantt
onot
etha
tbye
nga
gingi
nas
truc
tur
edpr
ogr
am,
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se
duet
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rea
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oni
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e.Whe
rea
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ete
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eryl
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oni
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eint
hei
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li
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o
l
osewe
ight
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rti
ci
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ioni
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tur
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anma
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ovet
hei
rconi
denc
esi
ncei
t’
snotupt
o
t
hems
elv
est
opr
ovi
dedi
rec
tion.

.ABI
LITYTOFOCUSONTHELONG TERM GOAL

Pe
opl
ewhoma
int
ainwe
ightl
osst
endt
obea
blet
othi
nka
boutt
hel
ongt
erm,
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t
l
ets
hor
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eel
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or.
Rat
her
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pri
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and
s
elf
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.Re
gar
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ight
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aine
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ofwha
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ese
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her
sca
lle
d“r
ece
ncy
.”
19
Re
cenc
yist
her
eli
anc
eonr
ece
nti
nfor
mat
iona
tthee
xpe
nseoft
ime
-di
sta
nti
nfor
mat
ion.
Ex
ampl
e:s
ome
onewhof
ocus
esont
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ers
ust
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hatt
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dli
ke
t
olos
ewe
ighta
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int
aini
tint
hel
ongt
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Addi
ti
ona
lly
,pe
opl
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vel
owr
ece
ncya
re
muc
hle
ssl
ike
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oeng
agei
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oduc
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efa
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eti
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Di
ete
rswhol
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fdon’
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usonqui
cki
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.The
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kel
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a
ndf
ocusont
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ong
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ightnownoma
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ong
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ust
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ke
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f.Ther
ese
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rtha
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ytypi
cal
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arf
addi
ets
,
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ightl
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uppl
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nts
,orl
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/fa
sts
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tre
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tant
,
be
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ete
rst
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oeng
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sebe
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ors
,se
eki
nga
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hor
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erm we
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oss
t
hatt
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ang
et.
The
seme
thodsofa
chi
evi
ngwe
ightl
ossdon’
tle
adt
osus
tai
nedwe
ightl
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a
ndma
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ete
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tri
skt
olos
emor
ele
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lene
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ive
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cti
ngt
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r
me
tabol
icr
ate
.

19"TheBig ge
stLoserThinksLong-
Term:Rece
ncyasa..
.-NCBI-NI H."8De c
.2015,ht
tps
://www.
ncbi
.nl
m.nih.g
o v
/pmc /a
rti
cles
/PMC4 6720
63/.Acc
ess
ed7Oc t
.2018.
20"Succe
ssfulweig
htlos
sa mongobes
eUSa dul
ts
..
"htt
ps:
//www.nc
bi.
nlm.ni
h.g
ov/pubmed/22516488.
Access
ed7Oc t.2018.

THESCI
ENCEOFNUTRI
TION | MODULE
 .SOCI
ALSUPPORT

Socia lsuppor tisabi tmor ec ompl icated. Soc i

a lsuppor tdur ingdi ets(a ndinwe ight
ma intena nc e)ha sbe enl i
nke dt obot hpos itivea ndne ga t
iveout come sf orwe ight
ma intena nc e.2122Whywoul dt ha tbe ?Muc hoft hedi sa gr
e eme ntint heliteraturei s
proba blyduet odi ffe renc e
si ns tudyde signa nddei nitionsofs oci
a lsuppor t.
Ba se don
ther ese arch, itappe a rstha tc ompl i
me ntsa nda ctivepa rti
cipa ti
onwi ththewe i
g htl oss
subje ctpr oduc efav or ableout come s, whilepr ovidingi nstructiona ctuallyseemst oha v
e
ane g ati
vei mpa c
t.23I tma ybedi ficulttot e aseouts omeoft he sedi f
ference s
,butt he
nua nc esdon’ tsur pr iseus .The re’snot hingmor edis he artening —a ndf rankly
annoyi ng —t ha ne ve ryonet ryingt ot ellyouhowt odi e t.Compl ime nts,howe ver, are
mot ivating .Inf act, ifyouwa ntt oma kes ome onef e el ama zing,tellthem howg re att hey
look. Notonl ywi l
l the yha veat wi nklei nthe ire ye, buti twi llputape pi ntheirs t
e p. I
f
some onec ompl i
me nt swha ty ou' redoi ng ,itma kesy oumor el i
ke l
yt oke epdoi ngi t.
Wha t’
se v enbe tt
e r,howe ve r,isa ctivepa r t
icipa t
ion. Ify ouha veaf riendorl ov edone
doingt hes amet hi ngy ou’redoi ng ,itmi ghtma key oumor ea dhe rent.S o,i
fthiswe ight
lossthi ngi sint imi da ti
ng ,indabuddyorf ami lyme mbe rtog etactivewi th.Hol de ac h
othe ra ccount able. Cr eatecha ll
eng estopus hy ours elve s.I
fwel ooka ta ne xt
reme
exampl eofl os ingwe ighta ndbodyf at,body bui l
de rst ypi c
allyha vet r
a i
ningpa rtne rs
beca uset he yi ndi tpus hest he mt ot rainha rde r
. Y
ouma ynotbeabody builder,buty ou
cans tillgetpus he dt odobe tte r
. Itca na lsoma key oumor ea dhe re
ntt oy ourdi et,sinc e
youwon’ twa nttol ety ourpa rtne r(s)down.

21(
n.d.)
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eofsoc
ial
supporti
nwe i
ghtlos
sma i
ntenance
:re
sul
ts.
..-NCBI.Re
tri
evedOc
tober4,
2018,f
rom htt
ps:
//www.nc
bi.
nlm.ni
h.gov
/pubme d/26801339
22(
n.d.)
.Ro l
eofsoci
als
upporti
nlif
est
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e-f
ocusedweig
htma nage
ment..
. -NCBI
.Retr
iev
edOctober4,
201
8 ,f
rom htt
ps:
//www.nc
bi.
nlm.ni
h.gov
/pubme d/16052189
23(
n.d.)
.Ther ol
eofsoc
ial
supporti
nwe i
ghtlos
sma i
ntenance
:re
sul
ts.
.
.-NCBI .Re
tri
evedOc
tober4,

THESCI
ENCEOFNUTRI
TION | MODULE
 OTHERCHARACTERI
STI
CSOFSUCCESSFULDI
ETERS

Eatlowe r
-c alori
efoods
Consumehi g hprot
ein
Consumehi g hiber
Flex
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idcontr
ols(allornothingthi
nking)
Consumel owe rgly
ce micindex(GI)s
ourcesofc ar
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Limitsnacki ng
Limitstress
Eatmi ndfully
Don’teatinr es
ponset ostres
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icky,si
nceit
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xac
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