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.

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

2. 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

4. In-Person Group Orientation

5. Online Questionnaire

6. MD approval

9. Weight

10. Hip and Waist Circumference

11. Blood Pressure

14. Weekly Roundtable – 20 Women

15. 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

16. 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

17. 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

18. 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

19. 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

21. Set Upper and Lower Range

22. Each person could choose range +/- 2,3,4 lbsWeight Loss Phase

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

24. 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

25. 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

26. 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

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

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