We at Biohackr Health offer medical weight loss
We have a comprehensive program and have so many successful weight loss stories. We believe in individual attention to help you figure out how best to address your weight and maintain it once your goal is reached. This has so many facets, I recommend going to our page on MEDICAL WEIGHT LOSS. Just to dazzle you with your depth, we have lab testing, NAD, creatine, probiotics, continuous glucose monitors, GLP, resting metabolic rate, VO2 max, InBody scans and more.
What weight control behaviors worked?
This comes from a study looking at what works to help with weight loss? The study was only 50 people, but I think the information is good. When you are confronted with a million things you could do to help with weight loss, what actually works?
They found clearly (and other studies support this) that daily weighers lost 13 pounds more than those who weighed themselves 5 days a week. They also found those who weighed daily did more weight controls behavior
Weight control behaviors which were statistically significant in their study to help with weight loss:
Again, the numbers show daily weighers do these activities MORE.
- reducing calorie intake by 500–1000 calories per day 30% daily weighers vs. 11% nondaily weighers
- reducing between meal snacks 37% vs. 17%
- reducing the number of times they ate out at restaurants other than fast food restaurants 30% vs. 13%
- reducing frequency or portion sizes of desserts 41% vs. 20%
- making one or two small changes to activity everyday 26% vs. 9%
- reducing the amount of time watching TV 23% vs. 7%
- exercising for a period of 30 minutes of more 41% vs. 20%
- removing high calorie foods from home or office 39% vs. 15%
- increasing daily steps 37% vs. 20%
What is the Eating Behavior Inventory?
Another commonly cited weight loss questionnaire is the Eating Behavior Inventory. The EBI test was made 25 years ago and has been studied in more than 20 weight loss investigations. EBI is a self-reporting questionnaire used in weight management programs. It measures how often someone uses behaviors linked with successful weight loss and maintenance, such as meal planning, self-monitoring, slowing down while eating, limiting cue-driven eating, and making healthier food choices. EBI scores correlate with weight loss outcomes- the higher the EBI score the more weight lost. The EBI test is not online, but examples of some of the behaviors show behaviors adopted by successful weight loss patients.
- Planning meals ahead of time
- Keeping records of food intake or weight
- Reading food labels
- Eating slowly
- Stopping eating when full
- Avoiding second helpings
- Keeping tempting foods out of sight
- Shopping with a list
- Avoiding eating while distracted
- Using strategies to handle cravings or triggers
- Choosing lower-calorie foods
- Being aware of when and why you eat
What weight reduction behaviors did not work quite as effectively?
Remember this information is from a study with around 50 patients, so take this with a grain of salt. These were behaviors which are helpful, but they did not reach statistically significant difference. These are behaviors though which we think are helpful.
EATING
- Less sweets and junk food
- Less late night snacking
- Less meat
- Less carbohydrates
- Less fat
- Reduced portion size
- Reduced fast food restaurants
- Changed food prep techniques
- Drank less alcohol (or changed type of alcohol to reduce calories)
- Drank less fruit juice
- Drank less high calorie coffee drinks
- Increased fruit and veggies
- Increased water intake
- Used frozen low calorie meals
- Used low calorie shakes
- Followed a structured meal plan
MEAL FREQUENCY
Skipped meals
ACTIVITY CHANGES
- Took stairs instead of elevator
- Wore a pedometer
- Used home exercise equipment
- Worked out in gym class
- Had personal trainer
PROGRAM
Followed a specific program (Weight Watchers, Jenny Craig) or had a specific diet (Keto, South Beach, etc)
Medical Weight Loss at Biohackr Health
We love weight loss. All the things you do for weight loss tend to help you for every body system- muscles, heart, blood sugar, dementia risk and more.
Medical Citations
Weighing everyday matters: Daily weighing improves weight loss and adoption of weight control behaviors, J Acad Nutr Diet. 2015