ABSTRACT
Lifestyle became part of the treatment for obesity in the last quarter of the twentieth cen-• tury and is now a cornerstone of treatment for obesity. It is based on the theory that obesity results from maladaptive behavior that can be improved • by behavioral strategies. The extent of self-monitoring of behavior predicts weight loss.• Set realistic goals and take small steps toward them.• Behavioral contracting with rewards is a valuable strategy.• A supporting family environment is helpful-a destructive one unhelpful.• Learning positive thinking and assertiveness training is part of a lifestyle plan.• Behavioral weight loss programs can produce weight losses of up to 10% over 6 months.• The Internet may be useful for delivering a behavioral program and for helping with weight • maintenance. Some of the best long-term results with behavioral strategies are in children.•
Diet
Current diets can be divided into those that reduce fat or carbohydrate selectively or that • reduce overall intake of energy. Balanced decit diets and the DASH Diet, a diet rich in fruits and vegetables and low fat • dairy products, are recommended by the Dietary Guidelines. Adequate amounts of uid intake are essential for life, and water, tea, coffee, and noncalo-• rically sweetened beverages are preferred. Reduce intake of calorie-sweetened soft drinks and fruit drinks.• Moderation and variety are valuable guidelines for a good diet.• Low calorie diets produce signicantly more weight loss than control diets, but the amount • of fat, carbohydrate, and protein are not signicant contributors to weight loss. Low carbohydrate diets can produce ketosis.• Portion-controlled diets, also called meal replacements, can be useful in adhering to a • lower calorie diet. Commercial weight loss programs can be helpful. Look for one where the diet has been tested.•
Exercise
The three main components of energy expenditure are • Resting metabolic rate • Energy consumed after eating a meal • Physical activity•
We only have conscious control over the last of these.
