September 1, 2025 • 21 mins
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We explore the four key habits of people who have successfully maintained significant weight loss, based on findings from the National Weight Control Registry's long-term observational study.
• 62% of successful weight maintainers watch less than 10 hours of TV weekly (under 90 minutes daily)
• 75% weigh themselves at least once weekly as a data point, not as a measure of self-worth
• 78% eat breakfast every day, potentially helping regulate hunger cues throughout the day
• 90% maintain high levels of physical activity, averaging over an hour daily (420 minutes weekly)
• The study shows no increased psychological symptoms like depression or disordered eating in people who weigh themselves regularly
• Reducing TV time may create more opportunities for physical activity and NEAT (non-exercise activity thermogenesis)
• Weight maintenance strategies focus on consistency rather than perfection
Check us out on threads and our website, or email us at yourcheckuppod@gmail.com. Next week, expect an episode about the flu vaccine as we head into the season.
Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:10):
Hi, welcome to your Checkup.
We are the patient educationpodcast, where we bring
conversations from the doctor'soffice to your ears.
On this podcast, we try tobring medicine closer to its
patients.
I'm Ed Dolesky, a familymedicine doctor in the
Philadelphia area, and I'mNicola Ruffo.
I'm a nurse and we are soexcited you were able to join us
here again today.
(00:30):
We recently like we recordevery week, but for some reason
it feels like this week had somuch like extra banter to talk
about.
We won't make the whole episodethis you know have a tendency
to do that but there are a fewkey things that I want to say on
what might be a shorter episode.
We wanted to give you somethingbecause we never want to leave
you without our voices on aMonday morning.
Speaker 2 (00:52):
A little ditty for the holiday weekend, but it is a
holiday and we'll have.
Speaker 1 (00:57):
We have great ideas coming up for you for the first
quarter, well, the next quarterof the year, guess, starting in
september.
But we're gonna start off witha little, a little ditty here.
So, oh well, let's see whereshould I go.
Well, a personal experience Ihad is I went fishing on a party
boat with my dad and there itwas great.
(01:19):
You know we try to go everyyear and we went for bluefish
during the day we had been onthis boat before.
These guys had great.
Ollie just finished his dinner.
He's rolling around.
It's terrific, this guy lovesdinner.
Speaker 2 (01:33):
He's so cute, he's so cute.
Speaker 1 (01:35):
He does it when he's so happy, and then he's just
getting the food all around inhis belly, just making sure that
it gets everywhere it needs to.
Speaker 2 (01:51):
I don't have ADHDhd diagnosed, but you know this was
emblematic of.
Was your dinner good, do youlike it?
I made it just for you.
Speaker 1 (01:55):
Such a good boy so early day on the boat 7 30.
The boat's already out, sowe're on there.
We're towards the back, on theside of the boat and we're not
chumps when it comes to fishing,but for some reason we get
there.
The guy to the rightimmediately catches the pool
(02:16):
fish and continues to catch fishall day long.
The guy to the left catchesfish all day long.
We don't have as much luck.
We get a couple.
Now it was great to just be outthere on the water, but we
looked at everything, we lookedat the color, we looked at I
mean, there wasn't bait, it wasjig fishing, I don't know.
(02:38):
We did catch two, though, andit was a great experience, but I
was able to take that and bringit home and cook it for you.
Speaker 2 (02:45):
It was good.
Speaker 1 (02:46):
It was bluefish, and what did you think of it?
Speaker 2 (02:50):
I thought it was delicious and I was kind of
skeptical at first when you saidyou were going fishing for
bluefish, because I've heardthat bluefish doesn't taste very
good.
But I guess that's because youtook the whatever that schmutz
was.
Speaker 1 (03:05):
I don't know what to call it, but it was advice from
my dad and he's like make sureyou take off that extra like
deep red blue stuff.
Speaker 2 (03:14):
Take the stoma off.
Speaker 1 (03:15):
Yeah, that is so no shade to anyone with a stoma,
but that.
Speaker 2 (03:21):
Oh, a beefy red stoma is a good thing.
Speaker 1 (03:23):
I know, but I'm talking about fish culinary
wonders.
So that was great and I was soexcited about that.
It was so cool to like getsomething, get it and then bring
it home and cook it right there, and I never understood it and
gather, hunting and gathering.
You're a real man I was and Inever understood it growing up,
(03:45):
because he would always like hewould go fishing, he would get
the trout, he would bread thetrout, he'd be like we got to
eat this tonight and I'm likewhy?
He probably never realized thatuntil now, if he's listening.
But now I get it.
There's such pride.
I was like, wow, I went outthere and I got this and brought
(04:07):
it home.
So that was that.
I was really happy.
I had a great time with him.
Love, making those memories Allright Enough.
Sappiness, that was the fishingexperience.
We got a new sandwich.
Speaker 2 (04:15):
We got a new sandwich .
Speaker 1 (04:18):
We've talked about the Herschel's pastrami sandwich
.
When I think of a sandwich,that's the sandwich I think of.
I'm like, wow, that is like thebest sandwich I can have.
I just had one this lastweekend that goes right up there
on that list.
Speaker 2 (04:34):
Do you want to tell us what it was?
Speaker 1 (04:35):
I do.
It was a pastrami sandwich.
It wasn't pastrami, oh God.
Oh, I did it again.
Speaker 2 (04:41):
It was prosciutto salami.
Oh God, oh, I did it again.
It was prosciutto salami, sharpprovolone and roasted red
peppers this.
But the key to a good sandwichis having really, really, really
thinly sliced meat.
Speaker 1 (04:56):
Clearly.
Speaker 2 (04:57):
Because you know what I mean.
If you get a sandwich and themeat is thick, get it out of
here with the thick meat.
Speaker 1 (05:03):
It's the surface area thing?
Yeah, it is, cause it's like athinly sliced piece of cheese.
Speaker 2 (05:09):
Yeah, it tastes better when it's thin.
Speaker 1 (05:10):
Yeah, oh, my God, this sandwich.
I look forward to gettingsandwiches again from this place
.
It looks like they specializein sandwiches and meats and I'm
extremely excited about thefuture to come.
Speaker 2 (05:24):
Yeah, we got some recs from two guys online
actually when we were checkingout about different kinds, so
we'll have to go back next timewe go.
This sandwich was so good, Igot the same sandwich Two days
in a row.
Speaker 1 (05:39):
Two days in a row.
Yeah, it was amazing.
And then one other thing beforewe let you guys go and we start
talking about actual stuff, wewere at the beach and I saw
something I had never seenbefore in my life what?
Speaker 2 (05:55):
what are you about to say?
Speaker 1 (05:57):
I saw a man parasailing.
Speaker 2 (06:00):
oh, oh my gosh, this is crazy.
Speaker 1 (06:02):
On the land, but with what I would call a fan pushing
him.
And there he is sitting,parasailing, being propelled by
this fan through the air.
Speaker 2 (06:17):
Yeah, that was I'm just looking it up a fan powered
paraglider, officially known asa powered paraglider or
paramotor.
Yeah, look that up, becausethat's what it was.
That was crazy.
And first, like when we firstsaw him, he was like really
(06:41):
really low, like right justabove, like probably touching
the dunes on the beach, andEddie was like is that a pirate?
I thought he was flying intoaction.
And then he kept going like allthe way down the dunes but then
kept getting higher and higherand we're like, okay, yeah, he's
high, he's like above thehouses, yeah.
(07:07):
But then, oh my god, like acouple minutes later we look
over and they're like reallytall, um, like hotels a little
farther down, and he was higherthan them.
Yep, in like now he was over theocean.
He wasn't really like on thebeach anymore, he was over the
ocean kind of where, I think, inlike the airspace, where the
planes go with like the banners.
Yeah, we're like he's in like aflight path.
What is he doing?
(07:28):
Like he was.
He was so far like to where wecouldn't even see him.
He was just a little speck inthe sky yeah, I have so many
questions and that seems so funand like where did he?
because he was really low whenwe first, so like he had to have
taken off not far from us howdo you get started with one of
(07:51):
these things?
Speaker 1 (07:52):
do you just sit there and the fan propels you?
Do you have to get a runningstart?
How do you get a running start?
Speaker 2 (07:57):
yeah, I wonder if we didn't ask my brother if he saw
him, because he was at, like thebeach bar a little down from us
.
Speaker 1 (08:05):
Yeah, we could have.
Maybe we should have been text.
Maybe he'll answer us.
I was astounded and then hejust disappeared.
I don't know where he went.
Yeah, never seen anything likeit.
Uh-uh yeah, never seen anythinglike it.
Uh-uh yeah.
So look it up, if you catchthat earlier, and let us know
what you think, because that wascrazy.
I love that, but like it wasjust so random.
(08:28):
You see stuff in the water allthe time.
People get jet skis, people areparagliding, doing the same
thing, but attached to a boat.
Speaker 2 (08:34):
Yeah, this was a new one.
Speaker 1 (08:36):
He was just traveling .
He was a new one, he was justtraveling.
Speaker 2 (08:39):
He was a wanderer Waving to everyone.
Speaker 1 (08:40):
An air pirate he was waving yeah, he was waving.
He was very wholesome in thatway.
Speaker 2 (08:45):
Well, the whole beach was like standing up and just
watching him.
Speaker 1 (08:49):
Yeah, everyone was looking at the dolphins, like
half an hour earlier, and thenturn around, stood up and looked
at this guy.
He got a lot of attention.
That was crazy.
Yeah, guy, he got a lot ofattention.
I, that was crazy.
Yeah, I think that's what I gotfor today.
I mean, a lot of other stuffhappened, but why don't we dive
in?
What do you think?
Sure, all right.
Speaker 2 (09:11):
So what are we going to talk about today, nick?
So today we're talking aboutsomething that I think is really
interesting.
Um, we're back on our weightloss things, and this time we're
talking about four habits ofpeople that have maintained
their weight loss and what theyare, and it seems like they're
pretty attainable for mostpeople.
Speaker 1 (09:34):
I think so.
So today's information is basedoff of the National Weight
Control Registry and what thisis?
It's an ongoing.
It is still going.
It was put together in 1994 andis a long-term observational
study of people who alreadyachieved long-term success in
(09:56):
weight loss maintenance.
And what did that mean?
They defined it as losing atleast 30 pounds for at least a
year, and it's been activelyrunning.
It's got several thousandpeople in it now.
Most of them are women who areenrolled and of middle age, and
they have identified a certainnumber of well, four.
(10:18):
They have identified fourhabits of these people.
So what they do in this study isthey send these people, like
year after year, a survey thatthey fill out, and it's a pretty
easy way to keep track ofpeople.
And people send back theanswers to the survey and they
get answers about these peoplewho are having success with
(10:38):
weight maintenance.
These people who are havingsuccess with weight maintenance.
This is done out of BrownMedical School and the Miriam
Hospital Weight Control andDiabetes Research Center.
So I mean, why don't we justdive right in?
We have a certain proportion ofpeople.
Why don't we start from thelowest percentage of people, do
(11:02):
this to the highest, so that wecan kind of lead into like what
most people who have success do.
All right, do you want to takethe first one?
sure, okay the first one ispeople who are watching less
than 10 hours of tv per week ofthe people who kept the weight
off, 62 of them did this we wewatch a lot of TV.
Speaker 2 (11:20):
Yeah, we do.
I don't Especially like if anew series comes out.
Speaker 1 (11:27):
Why are we like this?
I don't know, but I neverthought it would be detrimental
and we like to keep ourselveshealthy and fit to the best we
can.
But there is a good amount oftime that we unapologetically
fall in love with the corner ofthe couch, and not just one tv,
but two.
Speaker 2 (11:45):
You have two tvs.
Speaker 1 (11:46):
This gives me a little pause to think about my
choices been a little differenton this summer, but not so much
work, but I think with the lightand the sunlight we've been
taking walks we have been goingon a lot of walks.
Speaker 2 (12:00):
Well, now that it's you know for a while there, like
end of July into August, it'slike so humid you can't even
breathe.
Speaker 1 (12:09):
Yeah.
Speaker 2 (12:10):
The air is like thick , it's like walking outside into
like a bucket of yogurt and youcan't.
We're not taking walks then,but now that it's nicer out, and
you're healed from your toe.
Oh my gosh, I know I'm healedfrom my toe.
We can start watching less TV.
Speaker 1 (12:29):
Yeah, and I think the less TV feeds into what people
really did, what the most peopledid, but we'll leave that a
little bit for a spoiler.
So we feel a little gluttonouswhen we watch so much tv.
Less than 10 hours of tv weeklywhat does that work out to be
per day?
Because that's a tough one tokind of like less than two
(12:49):
conceptualize if we divide thatby seven.
So just under an hour and ahalf of TV a day.
Speaker 2 (13:02):
Yikes.
Speaker 1 (13:02):
Yikes.
Well, for what.
You will take that informationand do what you will with it.
I will take the next one Comingin at people who have lost
weight.
75% of them did this Weighingthemselves at least once.
Weekly Thoughts.
Speaker 2 (13:31):
I think that's an important one, because just to
do a temp check, see where youare, especially if you've lost
this weight or maybe you haven'tlost weight but you're not
really trying to gain or loseany weight just to kind of see
where you are, because I thinkit's really easy to you know six
months from now you get on thescale one day and you're 10, 15
pounds heavier than you were thelast time, and then it's like,
oh my god, what happened?
(13:53):
right which it's harder to do.
If you're doing that, you know,like I know, a lot of people
will do it daily I feel likeweekly is good.
I mean your weight fluctuateslike you weigh yourself daily
and your weight fluctuates likeso can fluctuate so much between
one day to the next totallyyeah, so that's a good one to
(14:14):
keep in mind.
Speaker 1 (14:14):
Is that like don't go nuts if you're weighing
yourself daily and like you'relike two pounds up the next day,
like that's fluid most likely,like that's maybe, like you
haven't gone to the bathroom yet, like there's a lot of rational
explanations, like giveyourself some to use the very
zeitgeisty word, grace.
Give yourself some grace whenit comes to that.
(14:35):
When it comes to that, Ipersonally think it's a good
idea to have some data andacquire that information.
I think a lot of people it canbe a very emotional task to
stand on the scale and I canappreciate that and look at a
number, and I think both of ushere look at the weight as a
(14:59):
data point, but not someone'sidentity by any means and that
there's like a whole lot of moreinformation to be had to like
talk about someone's health, butI think it's just like a useful
piece of information that,should you choose to not ignore,
it could be very useful to bemindful of.
And it turns out of people whokept weight off for a year and
(15:20):
lost more than 30 pounds 75% ofthem did this.
Speaker 2 (15:24):
That's a lot.
Speaker 1 (15:24):
That's a lot Of note.
When they looked at theNational Weight Control Registry
, people coming into the surveydid not show higher levels of
psychological symptoms likedepression, emotional eating,
binge eating or self-inducedvomiting than the observed
population when they did thesethings.
So that's also an importantthing to think about.
(15:46):
Perhaps we need a whole episodeon like the science of weighing
yourself and like proving thatit's not detrimental to one's
mental health in populations andthat it could be something to
consider.
I know it's a very, verysensitive subject, but we're
just telling you what we found,so what about the next one?
Speaker 2 (16:08):
All right.
The next one um of people whohave kept weight off for a year
or more.
78% of those people were eatingbreakfast every day.
Speaker 1 (16:19):
Hot take.
We're back in.
The breakfast is the mostimportant meal of the day realm,
which was.
I know it was from big cerealreally trying to push their,
their marketing.
Yeah, it worked.
But which was?
I know it was from big cerealreally trying to push their
marketing if it worked.
But since you read it, I'll givethe thought I think I've seen.
(16:39):
When I was looking over thoselectures this is coming back to
me now I was seeing a lot oflike if you do eat earlier in
the day, your hunger cues areless, so that you don't eat more
later in the day and try tocatch up for what you already
had eaten because you were justlike overshooting, because you
were so hungry because youskipped breakfast.
(16:59):
Obviously this is a little bitdifferent for people who
intermittent, fast and like, areon this like more controlled
regimen of an eating plan, butthis one was interesting to me.
It's something to consider ifyou want to be consistent.
You know we've been doing eggsin the morning for breakfast.
(17:20):
I like a yogurt.
I really do.
The yogurt was kind of my lunchthing though, but I might've
been under eating as well, sowho knows.
But that's that 78% of peopledo that.
All right, and I will take thelast one.
This one comes in at a whopping90%, otherwise stated for
people who have kept more than30 pounds off over the course of
(17:43):
a year.
When they wrote in, 90% of themdid this.
When they wrote in, 90% of themdid this.
They maintained higher levelsof exercise by averaging over an
hour daily.
Speaker 2 (17:55):
It's almost like we've talked about this before.
Speaker 1 (17:58):
I do.
Someone would reasonably checkout episode 10 if they were
interested in this.
One An hour daily.
So I just did the math.
An hour daily is 420 minutes aweek of moderate intensity
exercise.
So that's kind of above thatlike 150 to 300 that we've been
(18:20):
talking about for thecardiovascular benefit and more
recently I'm seeing that likefor people in weight loss and
weight maintenance.
There's more recommendationswhile I'm studying for these
boards 200 to 300 minutes, butan hour daily.
90% of people who kept theweight off after a year were
exercising over an hour dailyand I kind of wanted to tie this
(18:41):
back to.
They also watch less TV andthey proposed in their study
that people who watched less TVused that extra time to go move.
Speaker 2 (18:49):
That checks out.
Speaker 1 (18:50):
It checks out.
So there is a little bit of adifference that one day we'll
explain, maybe right now,between actual formal exercise,
where you're increasing theheart rate, and NEAT.
Neat stands for non-exerciseactivity thermogenesis.
Basically, it's the energyexpenditure from all the
physical activities that are notconsidered formal exercise.
(19:12):
So we're talking about, like,if you're fidgeting, doing
household chores, playing withchildren, gardening, standing,
walking, that's NEAT and thiskind of gets at.
A lot of people who have highamounts of neat in their day
tend to keep the weight off.
So yeah, in summary, from thetop, from highest to lowest, the
(19:35):
four things are maintaininghigh levels of physical activity
over an hour a day, eatingbreakfast every day weighing
themselves at least once weeklyand watching less than 10 hours
of TV a week.
Thank you for coming back toanother episode of your checkup.
Hopefully you were able tolearn something for yourself, a
loved one or a neighbor.
(19:56):
Check us out on threads.
That's where we spend most ofour time.
You can find us on our website.
You can also send us an emailyourcheckuppod at gmailcom.
I expect we will have anepisode about the flu vaccine
next week, since that season iscoming on us to go get
vaccinated.
So come check us out, even ifyou aren't interested, just to
listen to an extra perspectivethat maybe you hadn't heard
(20:18):
before.
But, most importantly, stayhealthy, my friends, until next
time.
I'm at the Lesky, I'm Nicole.
Thank you and goodbye.
Speaker 2 (20:28):
Bye next time.
I'm Ed Dolesky.
I'm Nicole Rufo.
Thank you, and goodbye, bye.
Speaker 1 (20:31):
This information may provide a brief overview of
diagnosis, treatment andmedications.
It's not exhaustive and is atool to help you understand
potential options about yourhealth.
It doesn't cover all detailsabout conditions, treatments or
medications for a specificperson.
This is not medical advice oran attempt to substitute medical
advice.
You should contact a healthcareprovider for personalized
guidance based on your uniquecircumstances.
(20:53):
We explicitly disclaim anyliability relating to the
information given or its use.
This content doesn't endorseany treatments or medications
for a specific patient.
Always talk to your healthcareprovider for complete
information tailored to you.
In short, I'm not your doctor,I am not your nurse, and make
sure you go get your own checkupwith your own personal doctor.
Hi, welcome to your Checkup.
We are the patient educationpodcast, where we bring
conversations from the doctor'soffice to your ears.
On this podcast, we try tobring medicine closer to its
patients.
I'm Ed Dolesky, a familymedicine doctor in the
Philadelphia area, and I'mNicola Ruffo.
I'm a nurse and we are soexcited you were able to join us
here again today.
(00:30):
We recently like we recordevery week, but for some reason
it feels like this week had somuch like extra banter to talk
about.
We won't make the whole episodethis you know have a tendency
to do that but there are a fewkey things that I want to say on
what might be a shorter episode.
We wanted to give you somethingbecause we never want to leave
you without our voices on aMonday morning.
Speaker 2 (00:52):
A little ditty for the holiday weekend, but it is a
holiday and we'll have.
Speaker 1 (00:57):
We have great ideas coming up for you for the first
quarter, well, the next quarterof the year, guess, starting in
september.
But we're gonna start off witha little, a little ditty here.
So, oh well, let's see whereshould I go.
Well, a personal experience Ihad is I went fishing on a party
boat with my dad and there itwas great.
(01:19):
You know we try to go everyyear and we went for bluefish
during the day we had been onthis boat before.
These guys had great.
Ollie just finished his dinner.
He's rolling around.
It's terrific, this guy lovesdinner.
Speaker 2 (01:33):
He's so cute, he's so cute.
Speaker 1 (01:35):
He does it when he's so happy, and then he's just
getting the food all around inhis belly, just making sure that
it gets everywhere it needs to.
Speaker 2 (01:51):
I don't have ADHDhd diagnosed, but you know this was
emblematic of.
Was your dinner good, do youlike it?
I made it just for you.
Speaker 1 (01:55):
Such a good boy so early day on the boat 7 30.
The boat's already out, sowe're on there.
We're towards the back, on theside of the boat and we're not
chumps when it comes to fishing,but for some reason we get
there.
The guy to the rightimmediately catches the pool
(02:16):
fish and continues to catch fishall day long.
The guy to the left catchesfish all day long.
We don't have as much luck.
We get a couple.
Now it was great to just be outthere on the water, but we
looked at everything, we lookedat the color, we looked at I
mean, there wasn't bait, it wasjig fishing, I don't know.
(02:38):
We did catch two, though, andit was a great experience, but I
was able to take that and bringit home and cook it for you.
Speaker 2 (02:45):
It was good.
Speaker 1 (02:46):
It was bluefish, and what did you think of it?
Speaker 2 (02:50):
I thought it was delicious and I was kind of
skeptical at first when you saidyou were going fishing for
bluefish, because I've heardthat bluefish doesn't taste very
good.
But I guess that's because youtook the whatever that schmutz
was.
Speaker 1 (03:05):
I don't know what to call it, but it was advice from
my dad and he's like make sureyou take off that extra like
deep red blue stuff.
Speaker 2 (03:14):
Take the stoma off.
Speaker 1 (03:15):
Yeah, that is so no shade to anyone with a stoma,
but that.
Speaker 2 (03:21):
Oh, a beefy red stoma is a good thing.
Speaker 1 (03:23):
I know, but I'm talking about fish culinary
wonders.
So that was great and I was soexcited about that.
It was so cool to like getsomething, get it and then bring
it home and cook it right there, and I never understood it and
gather, hunting and gathering.
You're a real man I was and Inever understood it growing up,
(03:45):
because he would always like hewould go fishing, he would get
the trout, he would bread thetrout, he'd be like we got to
eat this tonight and I'm likewhy?
He probably never realized thatuntil now, if he's listening.
But now I get it.
There's such pride.
I was like, wow, I went outthere and I got this and brought
(04:07):
it home.
So that was that.
I was really happy.
I had a great time with him.
Love, making those memories Allright Enough.
Sappiness, that was the fishingexperience.
We got a new sandwich.
Speaker 2 (04:15):
We got a new sandwich .
Speaker 1 (04:18):
We've talked about the Herschel's pastrami sandwich
.
When I think of a sandwich,that's the sandwich I think of.
I'm like, wow, that is like thebest sandwich I can have.
I just had one this lastweekend that goes right up there
on that list.
Speaker 2 (04:34):
Do you want to tell us what it was?
Speaker 1 (04:35):
I do.
It was a pastrami sandwich.
It wasn't pastrami, oh God.
Oh, I did it again.
Speaker 2 (04:41):
It was prosciutto salami.
Oh God, oh, I did it again.
It was prosciutto salami, sharpprovolone and roasted red
peppers this.
But the key to a good sandwichis having really, really, really
thinly sliced meat.
Speaker 1 (04:56):
Clearly.
Speaker 2 (04:57):
Because you know what I mean.
If you get a sandwich and themeat is thick, get it out of
here with the thick meat.
Speaker 1 (05:03):
It's the surface area thing?
Yeah, it is, cause it's like athinly sliced piece of cheese.
Speaker 2 (05:09):
Yeah, it tastes better when it's thin.
Speaker 1 (05:10):
Yeah, oh, my God, this sandwich.
I look forward to gettingsandwiches again from this place
.
It looks like they specializein sandwiches and meats and I'm
extremely excited about thefuture to come.
Speaker 2 (05:24):
Yeah, we got some recs from two guys online
actually when we were checkingout about different kinds, so
we'll have to go back next timewe go.
This sandwich was so good, Igot the same sandwich Two days
in a row.
Speaker 1 (05:39):
Two days in a row.
Yeah, it was amazing.
And then one other thing beforewe let you guys go and we start
talking about actual stuff, wewere at the beach and I saw
something I had never seenbefore in my life what?
Speaker 2 (05:55):
what are you about to say?
Speaker 1 (05:57):
I saw a man parasailing.
Speaker 2 (06:00):
oh, oh my gosh, this is crazy.
Speaker 1 (06:02):
On the land, but with what I would call a fan pushing
him.
And there he is sitting,parasailing, being propelled by
this fan through the air.
Speaker 2 (06:17):
Yeah, that was I'm just looking it up a fan powered
paraglider, officially known asa powered paraglider or
paramotor.
Yeah, look that up, becausethat's what it was.
That was crazy.
And first, like when we firstsaw him, he was like really
(06:41):
really low, like right justabove, like probably touching
the dunes on the beach, andEddie was like is that a pirate?
I thought he was flying intoaction.
And then he kept going like allthe way down the dunes but then
kept getting higher and higherand we're like, okay, yeah, he's
high, he's like above thehouses, yeah.
(07:07):
But then, oh my god, like acouple minutes later we look
over and they're like reallytall, um, like hotels a little
farther down, and he was higherthan them.
Yep, in like now he was over theocean.
He wasn't really like on thebeach anymore, he was over the
ocean kind of where, I think, inlike the airspace, where the
planes go with like the banners.
Yeah, we're like he's in like aflight path.
What is he doing?
(07:28):
Like he was.
He was so far like to where wecouldn't even see him.
He was just a little speck inthe sky yeah, I have so many
questions and that seems so funand like where did he?
because he was really low whenwe first, so like he had to have
taken off not far from us howdo you get started with one of
(07:51):
these things?
Speaker 1 (07:52):
do you just sit there and the fan propels you?
Do you have to get a runningstart?
How do you get a running start?
Speaker 2 (07:57):
yeah, I wonder if we didn't ask my brother if he saw
him, because he was at, like thebeach bar a little down from us
.
Speaker 1 (08:05):
Yeah, we could have.
Maybe we should have been text.
Maybe he'll answer us.
I was astounded and then hejust disappeared.
I don't know where he went.
Yeah, never seen anything likeit.
Uh-uh yeah, never seen anythinglike it.
Uh-uh yeah.
So look it up, if you catchthat earlier, and let us know
what you think, because that wascrazy.
I love that, but like it wasjust so random.
(08:28):
You see stuff in the water allthe time.
People get jet skis, people areparagliding, doing the same
thing, but attached to a boat.
Speaker 2 (08:34):
Yeah, this was a new one.
Speaker 1 (08:36):
He was just traveling .
He was a new one, he was justtraveling.
Speaker 2 (08:39):
He was a wanderer Waving to everyone.
Speaker 1 (08:40):
An air pirate he was waving yeah, he was waving.
He was very wholesome in thatway.
Speaker 2 (08:45):
Well, the whole beach was like standing up and just
watching him.
Speaker 1 (08:49):
Yeah, everyone was looking at the dolphins, like
half an hour earlier, and thenturn around, stood up and looked
at this guy.
He got a lot of attention.
That was crazy.
Yeah, guy, he got a lot ofattention.
I, that was crazy.
Yeah, I think that's what I gotfor today.
I mean, a lot of other stuffhappened, but why don't we dive
in?
What do you think?
Sure, all right.
Speaker 2 (09:11):
So what are we going to talk about today, nick?
So today we're talking aboutsomething that I think is really
interesting.
Um, we're back on our weightloss things, and this time we're
talking about four habits ofpeople that have maintained
their weight loss and what theyare, and it seems like they're
pretty attainable for mostpeople.
Speaker 1 (09:34):
I think so.
So today's information is basedoff of the National Weight
Control Registry and what thisis?
It's an ongoing.
It is still going.
It was put together in 1994 andis a long-term observational
study of people who alreadyachieved long-term success in
(09:56):
weight loss maintenance.
And what did that mean?
They defined it as losing atleast 30 pounds for at least a
year, and it's been activelyrunning.
It's got several thousandpeople in it now.
Most of them are women who areenrolled and of middle age, and
they have identified a certainnumber of well, four.
(10:18):
They have identified fourhabits of these people.
So what they do in this study isthey send these people, like
year after year, a survey thatthey fill out, and it's a pretty
easy way to keep track ofpeople.
And people send back theanswers to the survey and they
get answers about these peoplewho are having success with
(10:38):
weight maintenance.
These people who are havingsuccess with weight maintenance.
This is done out of BrownMedical School and the Miriam
Hospital Weight Control andDiabetes Research Center.
So I mean, why don't we justdive right in?
We have a certain proportion ofpeople.
Why don't we start from thelowest percentage of people, do
(11:02):
this to the highest, so that wecan kind of lead into like what
most people who have success do.
All right, do you want to takethe first one?
sure, okay the first one ispeople who are watching less
than 10 hours of tv per week ofthe people who kept the weight
off, 62 of them did this we wewatch a lot of TV.
Speaker 2 (11:20):
Yeah, we do.
I don't Especially like if anew series comes out.
Speaker 1 (11:27):
Why are we like this?
I don't know, but I neverthought it would be detrimental
and we like to keep ourselveshealthy and fit to the best we
can.
But there is a good amount oftime that we unapologetically
fall in love with the corner ofthe couch, and not just one tv,
but two.
Speaker 2 (11:45):
You have two tvs.
Speaker 1 (11:46):
This gives me a little pause to think about my
choices been a little differenton this summer, but not so much
work, but I think with the lightand the sunlight we've been
taking walks we have been goingon a lot of walks.
Speaker 2 (12:00):
Well, now that it's you know for a while there, like
end of July into August, it'slike so humid you can't even
breathe.
Speaker 1 (12:09):
Yeah.
Speaker 2 (12:10):
The air is like thick , it's like walking outside into
like a bucket of yogurt and youcan't.
We're not taking walks then,but now that it's nicer out, and
you're healed from your toe.
Oh my gosh, I know I'm healedfrom my toe.
We can start watching less TV.
Speaker 1 (12:29):
Yeah, and I think the less TV feeds into what people
really did, what the most peopledid, but we'll leave that a
little bit for a spoiler.
So we feel a little gluttonouswhen we watch so much tv.
Less than 10 hours of tv weeklywhat does that work out to be
per day?
Because that's a tough one tokind of like less than two
(12:49):
conceptualize if we divide thatby seven.
So just under an hour and ahalf of TV a day.
Speaker 2 (13:02):
Yikes.
Speaker 1 (13:02):
Yikes.
Well, for what.
You will take that informationand do what you will with it.
I will take the next one Comingin at people who have lost
weight.
75% of them did this Weighingthemselves at least once.
Weekly Thoughts.
Speaker 2 (13:31):
I think that's an important one, because just to
do a temp check, see where youare, especially if you've lost
this weight or maybe you haven'tlost weight but you're not
really trying to gain or loseany weight just to kind of see
where you are, because I thinkit's really easy to you know six
months from now you get on thescale one day and you're 10, 15
pounds heavier than you were thelast time, and then it's like,
oh my god, what happened?
(13:53):
right which it's harder to do.
If you're doing that, you know,like I know, a lot of people
will do it daily I feel likeweekly is good.
I mean your weight fluctuateslike you weigh yourself daily
and your weight fluctuates likeso can fluctuate so much between
one day to the next totallyyeah, so that's a good one to
(14:14):
keep in mind.
Speaker 1 (14:14):
Is that like don't go nuts if you're weighing
yourself daily and like you'relike two pounds up the next day,
like that's fluid most likely,like that's maybe, like you
haven't gone to the bathroom yet, like there's a lot of rational
explanations, like giveyourself some to use the very
zeitgeisty word, grace.
Give yourself some grace whenit comes to that.
(14:35):
When it comes to that, Ipersonally think it's a good
idea to have some data andacquire that information.
I think a lot of people it canbe a very emotional task to
stand on the scale and I canappreciate that and look at a
number, and I think both of ushere look at the weight as a
(14:59):
data point, but not someone'sidentity by any means and that
there's like a whole lot of moreinformation to be had to like
talk about someone's health, butI think it's just like a useful
piece of information that,should you choose to not ignore,
it could be very useful to bemindful of.
And it turns out of people whokept weight off for a year and
(15:20):
lost more than 30 pounds 75% ofthem did this.
Speaker 2 (15:24):
That's a lot.
Speaker 1 (15:24):
That's a lot Of note.
When they looked at theNational Weight Control Registry
, people coming into the surveydid not show higher levels of
psychological symptoms likedepression, emotional eating,
binge eating or self-inducedvomiting than the observed
population when they did thesethings.
So that's also an importantthing to think about.
(15:46):
Perhaps we need a whole episodeon like the science of weighing
yourself and like proving thatit's not detrimental to one's
mental health in populations andthat it could be something to
consider.
I know it's a very, verysensitive subject, but we're
just telling you what we found,so what about the next one?
Speaker 2 (16:08):
All right.
The next one um of people whohave kept weight off for a year
or more.
78% of those people were eatingbreakfast every day.
Speaker 1 (16:19):
Hot take.
We're back in.
The breakfast is the mostimportant meal of the day realm,
which was.
I know it was from big cerealreally trying to push their,
their marketing.
Yeah, it worked.
But which was?
I know it was from big cerealreally trying to push their
marketing if it worked.
But since you read it, I'll givethe thought I think I've seen.
(16:39):
When I was looking over thoselectures this is coming back to
me now I was seeing a lot oflike if you do eat earlier in
the day, your hunger cues areless, so that you don't eat more
later in the day and try tocatch up for what you already
had eaten because you were justlike overshooting, because you
were so hungry because youskipped breakfast.
(16:59):
Obviously this is a little bitdifferent for people who
intermittent, fast and like, areon this like more controlled
regimen of an eating plan, butthis one was interesting to me.
It's something to consider ifyou want to be consistent.
You know we've been doing eggsin the morning for breakfast.
(17:20):
I like a yogurt.
I really do.
The yogurt was kind of my lunchthing though, but I might've
been under eating as well, sowho knows.
But that's that 78% of peopledo that.
All right, and I will take thelast one.
This one comes in at a whopping90%, otherwise stated for
people who have kept more than30 pounds off over the course of
(17:43):
a year.
When they wrote in, 90% of themdid this.
When they wrote in, 90% of themdid this.
They maintained higher levelsof exercise by averaging over an
hour daily.
Speaker 2 (17:55):
It's almost like we've talked about this before.
Speaker 1 (17:58):
I do.
Someone would reasonably checkout episode 10 if they were
interested in this.
One An hour daily.
So I just did the math.
An hour daily is 420 minutes aweek of moderate intensity
exercise.
So that's kind of above thatlike 150 to 300 that we've been
(18:20):
talking about for thecardiovascular benefit and more
recently I'm seeing that likefor people in weight loss and
weight maintenance.
There's more recommendationswhile I'm studying for these
boards 200 to 300 minutes, butan hour daily.
90% of people who kept theweight off after a year were
exercising over an hour dailyand I kind of wanted to tie this
(18:41):
back to.
They also watch less TV andthey proposed in their study
that people who watched less TVused that extra time to go move.
Speaker 2 (18:49):
That checks out.
Speaker 1 (18:50):
It checks out.
So there is a little bit of adifference that one day we'll
explain, maybe right now,between actual formal exercise,
where you're increasing theheart rate, and NEAT.
Neat stands for non-exerciseactivity thermogenesis.
Basically, it's the energyexpenditure from all the
physical activities that are notconsidered formal exercise.
(19:12):
So we're talking about, like,if you're fidgeting, doing
household chores, playing withchildren, gardening, standing,
walking, that's NEAT and thiskind of gets at.
A lot of people who have highamounts of neat in their day
tend to keep the weight off.
So yeah, in summary, from thetop, from highest to lowest, the
(19:35):
four things are maintaininghigh levels of physical activity
over an hour a day, eatingbreakfast every day weighing
themselves at least once weeklyand watching less than 10 hours
of TV a week.
Thank you for coming back toanother episode of your checkup.
Hopefully you were able tolearn something for yourself, a
loved one or a neighbor.
(19:56):
Check us out on threads.
That's where we spend most ofour time.
You can find us on our website.
You can also send us an emailyourcheckuppod at gmailcom.
I expect we will have anepisode about the flu vaccine
next week, since that season iscoming on us to go get
vaccinated.
So come check us out, even ifyou aren't interested, just to
listen to an extra perspectivethat maybe you hadn't heard
(20:18):
before.
But, most importantly, stayhealthy, my friends, until next
time.
I'm at the Lesky, I'm Nicole.
Thank you and goodbye.
Speaker 2 (20:28):
Bye next time.
I'm Ed Dolesky.
I'm Nicole Rufo.
Thank you, and goodbye, bye.
Speaker 1 (20:31):
This information may provide a brief overview of
diagnosis, treatment andmedications.
It's not exhaustive and is atool to help you understand
potential options about yourhealth.
It doesn't cover all detailsabout conditions, treatments or
medications for a specificperson.
This is not medical advice oran attempt to substitute medical
advice.
You should contact a healthcareprovider for personalized
guidance based on your uniquecircumstances.
(20:53):
We explicitly disclaim anyliability relating to the
information given or its use.
This content doesn't endorseany treatments or medications
for a specific patient.
Always talk to your healthcareprovider for complete
information tailored to you.
In short, I'm not your doctor,I am not your nurse, and make
sure you go get your own checkupwith your own personal doctor.
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