Update: During the past two weeks I have been discussing some of the reasons why it might be so difficult to lose excess body weight. In a related study, Dr. Mark Rowe, chair-man of the food science and nutrition department at Brigham Young University, has identified two genetic markers that correlate to the resting metabolic rate of the body. Since resting metabolic rate accounts for much of the energy we use each day, a lower rate would be associated with a higher risk of developing obesity.
Rowe conducted his research among a group of 245 Pima Indians, who have an obesity rate near 75 percent. In earlier studies, researchers showed that the Pima families who had lower metabolic rates had a higher risk of becoming obese. In Rowe's research, there was about a 40-calories-a-day difference between those with and without the genetic marker. Theoretically, a 40-calorie-a-day difference in metabolic rate could account for a weight difference of about 5 pounds a year, which would be about 50 pounds in 10 years.Whether obesity is related to a defective set-point mechanism as reported by Dr. William Bennett (last week's column) or a genetic marker that slows metabolic rate, treatment will involve certain behavioral changes that have been shown to cause changes in body weight.
A week ago, I spent two days with Dr. Wayne Miller, a weight- control expert from Indiana University. He gave me permission to publish his "Non-Diet Diet" scoresheet from the book "The Non-Diet Diet," which was published in 1991 by Morton Publishers (1-800-348-3777). In his research, people who scored high using this score sheet were successful in losing weight and maintaining the loss. If you have a weight problem, you might want to try following these guidelines and see if you are successful. Good luck with your efforts.
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ADDITIONAL INFORMATION
Non-Diet Diet Scoresheet
Copyright 986, 1993 - Wayne C. Miller, Ph.D.
Name:
Date Points
Cardiovascular exercise:
1 point per minute exercise at target heart rate. No points for less than 20 minutes. 50 points maximal.
Subtotal 50
Fat consumption:
I had no foods cooked in oil or fried in grease. 3
I did not add butter or oil ase products to my food. 3
All my dairy products were low-fat. 2
My meat products were very lean red meats or fish and poultry without the skin. 2
Subtotal 10
Refined carbohydrate consumption:
I had no refined sugar. (jelly, jam, honey, syrup, candy, etc.) 4
I had no bakery goods. (cookies, donuts, Twinkies, cake, etc.) 4
At least I reduced the portions of my sugar and bakery products. 2
Subtotal 10
Natural carbohydrate consumption:
3/4 of my grain products were whole grains. 5
My snacks were fruits, vegetables, or grain products.
(No snacks =5 points) 5
Subtotal 10
Water consumpion:
I drank 6 or more glasses of water. 10
I drank 4 to 5 glasses of water. 7
I drank 2 to 3 glasses of water. 3
I drank 2 or less glasses of other drinks. 0
I drank 3 to 4 glasses of other drinks. -5
I drank 5 or more glasses of other drinks. -8
Subtotal 10
Learning/behavior:
I was satisfied, but not stuffed, after all my meals to day. 4
I had at least 3 meals today. 3
I snacked only when hungry. 3
Subtotal 10
Total 100
My body weight