Quantified Self Weight Loss Ignite talk ML Fung 2011

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Talk about being a test subject in an NIH funded 2 year study of Weight Loss Maintenance, conducted by Stanford School of Medicine. Lesson's learned about the importance of social support even from strangers, to offset day to day social sabotage. Important to work hard to converge QS'ers Personal Science with Professional Science to more quickly benefit wellness, health and healing of all.

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Quantified Self Weight Loss Ignite talk ML Fung 2011

  1. 1. Randomized Double Blind Control Study of Weight Loss<br />A Test Subject’s View<br />Mei Lin Fung<br />mlf@isoe.com<br />Twitter @meilinfung<br />
  2. 2. I participated in a Stanford Univ. NIH funded Weight Loss Study <br />Over 200 Participants in 28 week program <br />Randomly assigned to 1 of 2 programs<br />
  3. 3. Screening Process<br /><ul><li>Web Screen
  4. 4. In-Person Group Orientation
  5. 5. Online Questionnaire
  6. 6. MD approval
  7. 7. Baseline Clinic visit</li></li></ul><li>Maintenance First Program<br />
  8. 8. Health information That was Disclosed <br />HIPAA Authorization Form to use my health information for this research purpose:<br />Figure out which helps people be more successful in maintaining weight loss<br />Identity not disclosed<br /><ul><li>Height
  9. 9. Weight
  10. 10. Hip and Waist Circumference
  11. 11. Blood Pressure
  12. 12. Information in questionnaires </li></li></ul><li>How I did it<br />8 weeks of Maintenance followed by 20 weeks of Weight Loss<br />
  13. 13.
  14. 14. Weekly Roundtable – 20 Women<br />
  15. 15. 6 Months of Records<br />Daily Weighing on Scales <br />Study supplied Scales (with a microchip)<br />Microchip read every 6 month clinic visit<br />Daily food records<br />Informal notes initially<br />Online SparkPeople (8 million users)<br />Daily Step counting<br />Study supplied Pedometer<br />
  16. 16. Maintenance First - Discussion<br />Lifestyle Habits<br />Learn Stability Skills<br />Make Peace with the Scale<br />Mindful Eating<br />Landmark Walks<br />Enjoy Today<br />Avoid extreme measures<br />Small changes will add up<br />Navigate Disruption<br />
  17. 17. Landmark Walks<br />Identify landmarks near home reached in 5 or 10 minutes<br />Identify landmarks other near work, school <br />Take 10 minute walks several times a day<br />
  18. 18. We set goals each week<br />I will monitor my weight each day<br />I will mindfully savor _____<br />I will mindfully savor an unplanned favorite<br />I will use the 3X Breathe and Savor strategy<br />
  19. 19. FOUR MAIN weightloss GOALS<br />Improve Nutrition <br />MORE fiber, fruits, veg<br />Increase Physical Activity <br />Average 30 minutes a day or 3-6k more steps<br />Manage Weight<br />Goal to lose 5-10% <br />Improve Quality of Life<br />Self esteem, stress management, body image<br />
  20. 20. WEIGHT TRACKER<br /><ul><li>GRAPH
  21. 21. Set Upper and Lower Range
  22. 22. Each person could choose range +/- 2,3,4 lbs</li></ul>Weight Loss Phase<br />
  23. 23. Weight Tracker<br />Weekly pattern<br />Go up on weekends<br />Go down during week<br />Stress pattern<br />Peaks due to work<br />Deadlines <br />
  24. 24. What I learned: Its A Team Effort<br />Listen to and Support Team mates<br />Be non-judgmental<br />Keep confidentiality<br />Share “air time”<br />Do our best to meet our own goals<br />Keep track of eating and activity daily<br />Be honest<br />Stay willing and open to changes<br />
  25. 25. Weight Loss is Unique for each<br />Individually we set<br />Average Daily Calorie Goal<br />Choose how many days to track<br />Daily Goal for number of Steps<br />Choose how many days to track<br />In Discussion, discovered<br />Each person focused differently <br />Each person struggled differently<br />Team-mates advice was very helpful <br />
  26. 26. Social Support, Assertiveness<br />Types of Social Support<br />Encouragement<br />Emotional Support<br />Problem Solving<br />Applied Support eg do dishes so you can walk<br />Learned how to build social support<br />ASK FOR IT<br />BE SPECIFIC<br />USE COMMON SENSE – IF EXERCISE PARTNER WON’T BICYCLE ASK IF SHE WILL WALK INSTEAD<br />Be Assertive about Food<br />State your wishes clearly<br />Compliment about appearance even when refusing<br />
  27. 27. Surprising Finding: Percentage who maintained weight loss<br />80%<br />40%<br />70%<br />
  28. 28. Good Experience<br />Mei Lin Fung<br />mlf@isoe.com<br />Twitter @meilinfung<br />Personal Science can bring great value to Professional Science and vice versa<br />

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