When I say the dreaded “D” word, I’m talking about “Diets.” Considering the word diet, I think of restricted calories, no junk food, and a number of brands where you can purchase branded snacks, meals, supplements, capsules, cookbooks, etc. I’ve also always thought of a diet as being a temporary thing, like you diet before a wedding to fit into a dress, before swimsuit season to look great in a two-piece, etc. But if we’re talking about a long-term change to lose weight (and keep it off!), then a temporary solution won’t work, as researchers Sherry L. Pagoto, PhD and Bradley M. Appelhans, PhD argue in the August 21 issue of the Journal of the American Medical Association. Their viewpoint in this issue points to evidence supporting long-term lifestyle changes, not temporary diets, to support weight loss and more importantly better health.
As someone who is CHES-certified, this news doesn’t come as a shock. Health education theories are also often called “behavioral theories” that address human/health behavior. If you’re planning a health education program for the community, one of the ways you might evaluate success is behavior change, such as do individuals demonstrate a certain skill (vs. number of pounds lost). In the case of a lifestyle change, this skill could be portion control, recognizing hunger cues, maintaining an exercise routine, etc. Personally, it’s where I’ve found the most success in reaching a healthy weight; cutting out sugary drinks or just increasing my exercise was never enough. It takes me portion control and moderation, balancing those good ‘ole food groups, exercising (to where it’s become a part of my daily routine), and choosing foods that are balanced in nutrients to provide the right energy for my body. And it’s definitely been different from “diets” of the past because it’s an ongoing process (to change my lifestyle), and remarkably more successful than anything else I’ve tried.
But if viewpoints from these researchers, my own personal anecdote or experience in health education aren’t enough, consider the success of evidence-based programs. The CDC-led National Diabetes Prevention Program (DPP) and the Stanford University Chronic Disease Self-Management Program (CDSMP) BOTH emphasize lifestyle changes to improve health outcomes. The DPP is a 16-week program facilitates diabetes prevention through weight-loss, by reducing fat intake and increasing physical activity over the long term. This program also has monthly follow-up sessions for 6-8 months after the initial 16-weeks. So it doesn’t promote a one-time diet, but a long-term change in eating and activity. And guess what? It’s evidence based, since it’s demonstrated a weight reduction in participants that aids in preventing the onset of diabetes even beyond the follow-up sessions. The CDSMP program facilitates managing one or more chronic diseases, and includes healthy eating and physical activity as components of that. This program is also evidence-based, and has shown improved health outcomes in participants, including reductions in hospitalizations when followed over time.
So, what does this all mean? It’s not a diet that’s going to make a difference, it’s a change in lifestyle. It is a more dramatic change, but it is also a more successful and longer-lasting approach to a healthy weight and healthy life.
Other Recommended Resources:
- Knowler W, Barrett-Connor E, Nathan D, et al. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. The New England Journal Of Medicine, 346(6), 393-403.
- Wanjack, C. (August 20, 2013). To Lose Weight, Forge the Word ‘Diet,’ Two Experts Argue. Huffington Post. Accessed August 21, 2013: http://www.huffingtonpost.com/2013/08/21/lose-weight-diet-_n_3789932.html?fb_ref=email_share_box&fb_source=email
- Sobel, D., Lorig, K., Hobbs M. (2002). Chronic condition self-management program: from development to dissemination. Permanente Journal, 6(2). Accessed August 25, 2013: http://xnet.kp.org/permanentejournal/spring02/selfmanage.html
- Stanford School of Medicine. (2013). Selected Publications. Accessed August 25, 2013: http://patienteducation.stanford.edu/bibliog.html