Quantified Self Weight Loss Ignite talk ML Fung 2011

Randomized Double Blind Control Study of Weight Loss
A Test Subject’s View
Mei Lin Fung
mlf@isoe.com
Twitter @meilinfung

I participated in a Stanford Univ. NIH funded Weight Loss Study
Over 200 Participants in 28 week program
Randomly assigned to 1 of 2 programs

Screening Process
Web Screen
In-Person Group Orientation
Online Questionnaire
MD approval
Baseline Clinic visit

Maintenance First Program

Health information That was Disclosed
HIPAA Authorization Form to use my health information for this research purpose:
Figure out which helps people be more successful in maintaining weight loss
Identity not disclosed
Height
Weight
Hip and Waist Circumference
Blood Pressure
Information in questionnaires

How I did it
8 weeks of Maintenance followed by 20 weeks of Weight Loss

Weekly Roundtable – 20 Women

6 Months of Records
Daily Weighing on Scales
Study supplied Scales (with a microchip)
Microchip read every 6 month clinic visit
Daily food records
Informal notes initially
Online SparkPeople (8 million users)
Daily Step counting
Study supplied Pedometer

Maintenance First - Discussion
Lifestyle Habits
Learn Stability Skills
Make Peace with the Scale
Mindful Eating
Landmark Walks
Enjoy Today
Avoid extreme measures
Small changes will add up
Navigate Disruption

Landmark Walks
Identify landmarks near home reached in 5 or 10 minutes
Identify landmarks other near work, school
Take 10 minute walks several times a day

We set goals each week
I will monitor my weight each day
I will mindfully savor _____
I will mindfully savor an unplanned favorite
I will use the 3X Breathe and Savor strategy

FOUR MAIN weightloss GOALS
Improve Nutrition
MORE fiber, fruits, veg
Increase Physical Activity
Average 30 minutes a day or 3-6k more steps
Manage Weight
Goal to lose 5-10%
Improve Quality of Life
Self esteem, stress management, body image

WEIGHT TRACKER
GRAPH
Set Upper and Lower Range
Each person could choose range +/- 2,3,4 lbs
Weight Loss Phase

Weight Tracker
Weekly pattern
Go up on weekends
Go down during week
Stress pattern
Peaks due to work
Deadlines

What I learned: Its A Team Effort
Listen to and Support Team mates
Be non-judgmental
Keep confidentiality
Share “air time”
Do our best to meet our own goals
Keep track of eating and activity daily
Be honest
Stay willing and open to changes

Weight Loss is Unique for each
Individually we set
Average Daily Calorie Goal
Choose how many days to track
Daily Goal for number of Steps
Choose how many days to track
In Discussion, discovered
Each person focused differently
Each person struggled differently
Team-mates advice was very helpful

Social Support, Assertiveness
Types of Social Support
Encouragement
Emotional Support
Problem Solving
Applied Support eg do dishes so you can walk
Learned how to build social support
ASK FOR IT
BE SPECIFIC
USE COMMON SENSE – IF EXERCISE PARTNER WON’T BICYCLE ASK IF SHE WILL WALK INSTEAD
Be Assertive about Food
State your wishes clearly
Compliment about appearance even when refusing

Surprising Finding: Percentage who maintained weight loss
80%
40%
70%

Good Experience
Mei Lin Fung
mlf@isoe.com
Twitter @meilinfung
Personal Science can bring great value to Professional Science and vice versa

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Quantified Self Weight Loss Ignite talk ML Fung 2011

by Institute for Service Organization Excellence www.isoe.com on May 29, 2011

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Quantified Self Weight Loss Ignite talk ML Fung 2011 — Presentation Transcript