Most comprehensive study of long-lasting weight loss

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Subject: Most comprehensive study of long-lasting weight loss From: [email hidden]
(Jhnycmltly) Date: 11/25/2003 11:45 AM Mountain Standard Time Message-id:
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Obese Americans Lose More Weight Permanently on Low Fat Diets; Research Signals Diet Trend
Change for 2004

Start Thanksgiving and the New Year Healthy and Happy

AVENTURA, Fla., Nov. 25 /PRNewswire/ -- In the most comprehensive study of long-lasting weight
loss ever conducted, called the National Weight Control Registry, scientists studied more than
4,500 people who lost, on average, 66 pounds and kept it off for six years. The vast majority
follows a diet low in fat and high in natural, fiber-rich carbohydrates like fruits and
vegetables. Less than 1% follows a high-fat, high-protein diet. As the holiday season begins
this week with traditional overeating at the Thanksgiving dinner table, health professionals are
urging Americans to watch what they eat and try to limit their consumption. The dietitians,
doctors and exercise physiologists at the Pritikin Longevity Center(R) & Spa in Aventura, FL,
one of the country's best known and most effective health and wellness programs, have helped
countless thousands get and stay thin and healthy. A recent example and returning guest, Jeff
Garlin, co-star and executive producer of HBO's award-winning comedy series "Curb Your
Enthusiasm," lost 13 pounds in his 2 weeks at Pritikin, another 10 when he got home, and in the
process got off his diabetes medications. "I'm still losing weight," adds Garlin, "and feeling
better all the time. I owe Pritikin huge-time." Pritikin Longevity Center's nutrition and
exercise experts have developed the following tips to help Americans get through the holiday
binges and shed pounds permanently, as well as derive the many other scientifically documented
health benefits, including lowered blood pressure, diabetes control, and avoidance of bypass
surgery and other heart-related problems.

Top 10 Tips For Healthy, Long-Term Weight Loss In 2004

1. Eat big and bulky to become small and slim When you choose "big" foods like fruits,
vegetables, salads and soups, which are bulked up by fiber and water, you're eating a lot of
food that fills you up, but not a lot of calories. "Little" foods (lots of calories packed
into tiny, unsatisfying portions) include cheeses, sugar-rich snacks, and dry foods like
crackers and cookies, (including fat-free varieties). They're little in size but dense in
calories. Many studies show that hunger tends to be satisfied by a certain volume of food --
about 4 to 5 pounds daily. And it doesn't matter how many calories are packed into each
pound. Once we're full, we stop eating. "So the trick," explains Pritikin dietitian Jeff
Novick, "is to fill up without eating an excessive amount of calories. For about 400
calories, you can eat a junior cheeseburger or a big hearty bowl of pasta topped with two
cups of roasted vegetables."

2. Cheat smart. When you're craving the fat-rich, calorie-rich stuff, you can use the low-
calorie-dense foods to not only limit damage but also enjoy the food more. For example, cut
down on the number of chips you eat by pairing each bite with lots of chunky, filling (but
low in calories) fresh salsa. If you want a little fat, like olive oil or guacamole, balance
it with foods like salads and other vegetables that are very low in caloric density.

3. Get hot first thing in the morning. Hot cooked cereal like oatmeal has one-fifth the calorie
density of dried cereal. Hot cereal has 300 calories per pound; dried cereals pack in 1,400
to 2,000 calories per pound. Plus, hot cereal is more filling. It keeps you fueled well into
late morning, helping you avoid the 10 a.m. munchies.

4. Start out with a big, satisfying salad. Scientists at Penn State recently found that
volunteers who ate a big veggie salad before eating a main course ate fewer calories overall
than those who didn't have a first-course salad. But make sure to use a low-fat dressing or
you'll lose the benefit.

5. Eat, don't drink, your calories. Calories in liquid form (sodas, alcohol, juices) are a lot
more fattening than filling. "Rather than drinking fruit juice, eat your fruit," advises Dr.
Jay Kenney, nutrition researcher at Pritikin. Peel an orange. Finish off a big crisp apple.
For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a
slice of watermelon. These whole foods have a lot more staying power than their liquid
counterparts.

6. Dine on pasta rather than pizza. Pizza dough is dense with calories -- about 1,250 per pound
(without the cheese, sausage, and pepperoni.) When you're dining Italian, a much better
choice is pasta. A linguini puttanesca (olives, mushrooms, tomato sauce, fresh basil),
arrabbiata (spicy tomato sauce) or vongole (clams with marinara sauce) takes you down to 600
or 700 calories per pound.

7. "Triple the veggies, please" Often, a side of vegetables in a restaurant is really like
garnish -- a carrot and forkful of squash. When ordering, ask for three or four times the
normal serving of veggies, and offer to pay extra. "I've never been charged," says dietitian
Jeff Novick, "and I've never been disappointed. I get full, not fat."

8. Exercise daily. Study after study has found that people who lose weight and keep it off
commit to daily physical exercise. Dr. Robert Bauer, Medical Director at Pritikin, says
"If you burn an additional 300 calories each day by exercising (about three miles of
walking daily), and you don't increase your caloric intake, you could easily lose 30
pounds in a year."

9. Got 5 minutes? Use it and lose it. If your day is too busy for a full workout, slice it up
into more manageable chunks -- five minutes here, 10 minutes there. Take stairs. Park at the
far end of the lot. Keep walking shoes at your desk. Walk while you talk on the phone or
while you think. Several short bursts of activity throughout the day really can help you
burn calories and shed pounds. The Centers of Disease Control and Prevention say that if you
spend 10 minutes a day walking up and down stairs, you could shed as much as 10 pounds over
the course of a year.

10. Pump 'em up. To rev up your metabolism and burn more calories even when you're sitting,
start lifting weights. The good news: 15 minutes every other day does the job. New research
has found that just one set of each weight-lifting exercise yields virtually all the
muscle-building benefits of two or three sets. "The trick is achieving maximum fullness, or
satiety, for every calorie you eat," advises dietitian Jay Kenney PhD, RD. Satiety is a
measure of how full you feel after eating a meal or snack and how long it takes for hunger
pangs to come back after you eat. The longer it "sticks to your ribs," the more satiety
that meal has.

"Follow these 10 tips," encourages Pritikin medical director Dr. Robert Bauer, "and you really
do have a complete program, one that sheds pounds, satisfies your hunger, is easy to maintain
year after year, and keeps you healthy -- free of heart disease, diabetes, and many other
illnesses." You can achieve satiety on a lot fewer calories by filling up on foods that are low
in calorie density (foods that are low in calories relative to their weight). They'll help you
avoid those nagging hunger pangs that send the rest of us out for calorie-rich, pound-producing
foods like a double- cheese and sausage pizza. For comprehensive training and support in this
highly successful approach, more than 75,000 people have attended the Pritikin Longevity Center
& Spa, and millions more have read the Pritikin Program's 10 best-selling books. Contact
Pritikin Longevity Center & Spa at (800) 327-4914. A complete review of the Pritikin Program can
be found on our website: pritikin.compritikin.comOpen ↗ .

The Pritikin Longevity Center & Spa, located at the Yacht Club of South Florida's luxurious
Turnberry Isle Resort, promotes healthy lifestyle change through education, proper nutrition and
a personalized exercise plan. In its twenty-five-plus years of proven success, the Pritikin
Program has helped people to feel better, live longer and prevent or reverse the effects of life
threatening diseases such as diabetes, heart disease and certain types of cancer. More than
75,000 people have participated in the full program at the Pritikin Longevity Center(R) & Spa,
and literally millions of others worldwide have experienced the life-changing benefits of the
Pritikin(R) Approach to nutrition and exercise.

SOURCE Pritikin Longevity Center & Spa Web Site: pritikin.compritikin.comOpen ↗

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