- Excessive input or the overconsumption of calories may occur when individuals don't respond to their body cues relating to hunger. The acronym HALTSSS may help them learn to correctly identify true hunger signals. Before an individual reaches for food, they must ask "Am I hungry, angry, lonely, tired, stressed, or do I see or smell food?" By correctly identifying the trigger for the desire to eat, an individual can respond more appropriately. Individuals must also listen and respond to feelings of fullness. It is important that individuals remember that it takes 20 minutes for the stomach to signal the brain that it is full, so savoring food and eating slowly are important habits.
- The HALTSSS approach has been shown to be successful when combined with maintaining a food journal. A study conducted by Kaiser Permanente for Health Research showed that maintaining a weight loss journal resulted in a twofold increase in weight loss. The National Weight Control Registry confirmed this information and added that these individuals were also better apt to successfully maintain their weight loss.
- A food journal can simply be a list of everything that you eat. More sophisticated tracking includes time of day, meal or snack, portion, what was consumed, location, who was present, and HALTSSS. There are online programs http://www.MyFoodDiary.com, http://www.thedailyplate.com, http://www.fitclick.com and http://www.mypyramidtracker.gov and journals available for purchase at local bookstores. Some food journals typically include recommendations on healthy eating habits and low-calorie, low-fat menu ideas.
- The US Department of Health and Human Services has published the following guidelines on how much exercise is needed to maximize health and reduce the risk of disease. The key recommendations for substantial health benefits in adults call for at least 150 minutes per week of moderate intensity or 75 minutes per week of vigorous intensity. For extensive health benefits, adults should increase physical activity to 300 minutes per week of moderate intensity or 150 minutes per week of vigorous activity. Adults should do muscle training activities that are moderate or high intensity and involve all major muscle groups 2 or more days per week.
- Many people start a diet because they are looking for a quick fix to lose weight or correct a health problem. Their diet attempt may be precipitated by an upcoming social event such as a wedding, vacation, or high school reunion. It may also result from a doctor's appointment that identified weight loss as a key factor in reducing or eliminating disease symptoms such as diabetes, reflux, sleep apnea, back ache, or heart disease. The majority of dieters fail to successfully maintain weight loss because they fail to make permanent behavior changes. Maintaining a food diary, employing HALTSSS, and increasing physical activity can be habit forming and can lead to successful long-term weight loss.
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