No Diet Weight Control

1
No Diet Weight Control

• Leslie Sue Lieberman, Ph.D.
• Director, Womens Research Center
• 407-823-5142
• llieberm_at_mail.ucf.edu

2
What We know

• We have a very strong drive to eat
• We are not very sensitive to being full (satiety)
• We are poor judges of portions sizes how much
  we eat
• We follow social norms and expectations
• We have a tremendous ability to store fat
• We are naturally lazy

3
We have a very strongdrive to eat

• 98 of human existence we were unsure of when and
  where we would have our next meal
• Complex system of messaging by hormones, enzymes
  and neurotransmitters- digestive system,
• organs, fat (adipose tissues)
• The brain senses that eating is pleasurable
• Food restriction is stressful

4
Judging Portion Sizes and Calories- We Cant

• Popcorn- 50 more from large vs. small popcorn,
  14-day-old stale popcorn- still ate 31 more
• M Ms- 120 eaten from 1 lb. bag vs. 63 eaten
  from ½ lb. bag
• Ice Cream- 31 more in large bowls vs. small
  bowls
• Soup- continually filled, ate 76 more
• Lunch- college students could not tell low vs.
  high calorie foods

5
Judging Portion Sizes Supersized Servings

• Muffin Bagel (2-3 servings)
• Pot Pie (2 servings) and Cookies
• (one per serving)
• Spaghetti Pasta (3 ½ cups average restaurant
  serving size)
• Soft Drinks- portion size 8 oz but most
  companies say standard is 32 oz (or 1 liter) 4
  times the amount

6
ALL DIETS WORK

• Any diet that has a lower calorie intake than the
  calories you need will cause the body to use
  energy stores lose weight
• Dieting (watching what you eat) causes a lot of
  stress
• 95 of people do NOT stay on diets
• Many people rebound and gain more than their
  initial weight

7
Fat-Proofing Your Home

• Use smaller plates ,cups, bowls, and
• and spoons forks
• Use glasses that are tall and narrow
• Serve plates of food- If you eat while watching
  TV, reading not family style
• Leave the food in the kitchen not on the table
• If it is on the table, cover the food-out-of-sight

8
Fat-Proofing Your Home

• If you eat while watching TV or reading, take
  small portions
• If you buy bulk food, divide it into smaller
  portions and make it difficult to get at it (ex.
  back of the pantry, freeze it)
• Keep food out-of-sight
• Remember, people will follow your lead, you set
  the eating norms

9
Fat Proofing Your Work Place

• No candy on your desk. If it is in your office,
  it must be 3 steps away from you.
• Take good foods from home. It is less expensive
  than machine snacks.
• If you get a machine snack, do not supersize it.
  If it is supersized, share it.
• When you have a chance, walk.
• When you sit at your desk, fidget it.
• If you sit a lot, do chair exercises.

10
Fat Proofing Meals Out

• Do not frequent buffet-style restaurants
• Do not order fatty appetizers (ex., fried onion
  rings, cheese dips, loaded nacho chips) order
  veggies or protein
• (ex., veggies dip, chicken wings, fish) and
  share with others
• Share an entrée and/or dessert
• Order low calorie or no calorie drinks and watch
  out for refills
• Take home a doggie bag

11
Can You Lose Weight By Changing Your Eating
Environment?

• YES
• Small changes mean big calorie losses over time
• Wansink estimates are about 30 lbs per year (???)
• Changes are one-time (ex., dish size) or
  repetitive (ex. plate rather than family style
  meals)

12
Questions and Suggestions