Structure House Weight Loss Clinic

Do you have a dysfunctional relationship with food? Do you eat when you're stressed out or from runaway emotions? If so, help is on the way. The Structure House Weight Loss Plan by Dr. Gerard Musante addresses food and other issues affecting your relationship with what and how you eat.

Drawing on his phenomenal, thirty year success at the residential facility, Structure House in Durham, North Carolina, Dr. Musante has written a ground-breaking book that will help you achieve your ideal weight. You'll also learn how to keep that ideal weight and not go back to old habits that are detrimental to your health and self-esteem.

In The Structure House Weight Loss Plan, Dr. Musante says that popular talk show host, Oprah Winfrey, has lots of company with the yo-yo diets that have kept her weight fluctuating all these years. Like Winfrey, most of us eat when we're lonely, stressed or feel inadequate.

Dr. Musante believes that these powerful trigger points are the cause of our bad eating habits and are a huge factor in the obesity epidemic threatening the health of our nation. If you need to lose weight and reclaim your life, then you should definitely read The Structure House Weight Loss Plan by Dr. Gerard J. Musante.

The Structure House Weight Loss Plan by Gerard J. Musante, Ph.D, ABPP, lays out a plan for your life - not just for losing weight. Dr. Musante believes that how your view yourself has everything to do with how you view the food you eat.

Our lives are full of choices that we make every single day, including food choices. Some choices are made from emotional trigger points that cause us to choose food that's bad for us rather than a food that could squelch that destructive trigger point. In his book, Dr. Musante teaches us some common-sense strategies that help us cope with those trigger points, including how to view ourselves in a more positive light.

Dr. Musante is also the director of Structure House Center for Weight Control in Durham, North Carolina, where thousands of people have realized success at redefining their lives by participating in the Structure House program. After thirty years of triumphs at Structure House, Dr. Musante has written the book, The Structure House Weight Loss Plan to help those who can't participate at Structure House.

Besides emphasizing weight loss and fitness, The Structure House Weight Loss Plan teaches you how to recognize the trigger points that sabotage your plan and how to use mind over matter to thrust them from your life. Dr. Musante's plan is an innovative approach to achieving your weight loss and fitness goals and can be a driving force to change your life forever.

Dr. Musante incorporates his thirty years of success at Structure House Center for Weight Control in Durham, North Carolina into the book, The Structure House Weight Loss Plan, offering a proactive plan to regain your health and fitness and change your life in the most positive ways possible.

Recognizing emotional triggers that cause you to eat haphazardly is a huge factor in the success Dr. Musante has achieved. He's a pioneer in the strategy of using your mind as a way to view yourself in a more positive light and discover the whole person buried inside.

Dr. Musante is an expert when it comes to understanding how your relationship with food affects how you view yourself and your life. The thirty years he's spent teaching thousands how to get their lives back on track has given him the knowledge he needed to write the revolutionary book, The Structure House Weight Loss Plan.

As a psychologist, Dr. Musante thoroughly understands how the mind works - but he's also well-informed in the science involved where the body is concerned. Dr. Musante presents a medically sound book in a plan that everyone can understand and put to use.

Dr. Gerard Musante offers in his book, The Structure House Weight Loss Plan, the unique privilege of being able to engage yourself in a plan to lose weight and re-claim your life - a plan that was previously only available by participating in the Structure House at Durham, North Carolina.

Research shows that the majority of the nation's 60 to 80 million dieters regain the weight they lose, and more. But a small percentage of individuals who lose weight actually keep it off. Are they just lucky, or are they doing something right?

A recent study, titled "The Skinny On Super Losers" and presented at the annual scientific meeting of The Obesity Society, investigated the strategies used by 29 participants at Structure House, a nationally recognized residential weight loss center, for losing weight and keeping it off.

Participants in the study lost 11 percent to 51 percent of their starting weight, with an average weight loss of 66 pounds over a three-year period. The "Super Losers," the most successful weight losers and long-term weight maintainers, were those individuals who adhered to the following weight loss tips:

1. Accept personal responsibility. We look for all kinds of reasons to blame others for our struggles with weight - restaurants that serve huge portions, the barrage of advertisements by fast food companies, clothing manufacturers that just can't get their sizes right, and on and on. But the truth is that you are not powerless. You, and only you, can control how much food you eat and how often you exercise. Before you embark on any type of weight loss program, take control of your situation and make a serious commitment to change.

2. Change your mentality. If you have a "diet mentality" or are still tempted to base your weight loss program on fad diets, supplements, diet pills, or other "quick fixes," long-term weight loss is probably not in your immediate future. The hallmark of a successful weight loss program is an emphasis on lifestyle change. Super Losers figure out why they use food inappropriately, learn skills to alter their thoughts, feelings, and behaviors, and reduce the triggers in their environment that entice them to overeat.

3. Become the expert on you. Before starting a weight loss program, it is important for you to know about any weight-related health conditions you may have, as well as your medical history and fitness level. From a psychological standpoint, it is also helpful to understand your attitudes, opinions, and experiences with weight loss and dieting, including knowing your eating triggers, your strengths and weaknesses, and some of the issues underlying your unhealthy relationship with food.

4. Follow a structured meal plan. The best way to enact change in your life is by taking out the guesswork. Creating a structured meal plan with three nutritious meals a day allows you to be in control of the food you eat, takes away some of the urges and cravings, and helps you gain insight into your relationship with food. Ninety-seven percent of the Structure House Super Losers ate three meals a day, and most had no snacks. Many also narrowed the scope of their meal choices, choosing to eat the same or similar foods for breakfast and lunch, and planning their dinners well in advance.

5. Plan ahead. Meals tend to be healthier and more controlled when they are written down and planned ahead of time. Before going grocery shopping, prepare a list of high-fiber, low-calorie, low-fat items that can be used to cook your meals for the week. Eat those meals at regular times, at a table, with the television off, and truly savor the aromas and flavors of your food. Similarly, before dining at a restaurant or attending a social outing, find out what foods will be available and decide in advance what you will eat. Having a plan takes away the element of surprise and keeps tempting foods out of your line of sight.

6. Change the way you exercise. Research shows that people are more likely to keep the weight off if they maintain a regular fitness routine. Eighty-nine percent of the Super Losers did some form of cardio exercise and 59 percent did strength training. They learned that exercise isn't just about sweat and exertion, but is also about feeling stronger, lighter, and more energized. The options are endless, so keep trying new options until you find one you enjoy. And remember, even a little exercise is better than none.

7. Monitor yourself. Most of us don't really know, or don't want to admit, how much we eat. Progress requires honesty and self-awareness, which can be gained through tracking what you eat, what you weigh, and how much you exercise each day. The Super Losers wrote down everything they ate in a food diary, weighed themselves regularly and kept graphs of weight trends, and maintained exercise logs. A food diary helps you understand not only what you eat, but also why you eat, and offers great insights into your relationship with food.

8. Let your accomplishments motivate you. Structure House's Super Losers were motivated primarily by the goal to be healthier, more mobile, more confident, and better able to function in their daily lives. Get excited about the small signs of progress such as improved blood pressure, body measurements, or cholesterol levels, or indicators of better physical fitness. Often, feeling a greater sense of control or less reliance on food for comfort will keep you more motivated than the desire to look good.

9. Stay positive. An optimistic attitude is critical when trying to accomplish a task as difficult as weight loss or weight maintenance. The Super Losers consistently reminded themselves that they were worth the effort and discomfort, and made the conscious decision to take care of themselves first. Plans never go perfectly, so when you splurge or skip a workout, forgive yourself and get back on track. Small changes add up quickly, and the pride and joy you receive from courageously tackling the issues underlying your weight problem will build the more successful you become.

10. Identify new coping mechanisms. Boredom, habits, and stress are some of the biggest contributors to weight gain, and are some of the most cited challenges from the Super Losers. When you begin to feel these negative emotional states creeping up, take a walk, call a friend, play a game, read a book, or do some other enjoyable activity rather than turning to food. Remember, food is fuel, not joy, love, friendship, or reward.

One of the best ways to master a new skill is by observing how others have achieved success. Structure House's successful weight losers have maintained their losses years after completing the program, and so can you.

Restaurant dining doesn't have to be a chore when you're trying to lose weight or maintain your figure. In fact, in some ways, eating out can be easier than cooking at home because you don't have the opportunity to give in to bad food habits like snacking as you cook or going back for seconds.

The challenge of dining out is that you have less control over when and what you eat and how healthfully your food is prepared. Plus, the enticing aromas and tempting descriptions of the gourmet delicacies and desserts can be difficult to ignore.

If you strategize ahead of time and follow these tips, dining out can be a pleasure rather than a burden:

1. Plan ahead. Restaurants are filled with social pressure to overeat, to make impulsive choices, and to "let loose" and treat food as a reward. When you go in with a plan, you're more likely to choose foods based on nourishment rather than reaching for the bread basket, dessert buffet, or whatever grabs your attention. Next time you go out to eat, try reviewing the menu in advance and planning a healthy meal before temptation can take hold.
2. Know what to look for. Certain terms signal low-fat foods, and other terms suggest high fat and calorie content. Look for menu items that are steamed, broiled, or roasted rather than sautéed, fried, braised, or creamed. If possible, ask for a lunch portion, or take half of your entrée home to eat the next day.
3. Ask questions. Restaurant staffs are usually willing and able to provide nutritional information to guests with special dietary needs. Ask your server or call in advance to find out whether sauces can be served on the side, if foods can be cooked without butter or salt, or if the restaurant serves any low-fat entrées.
4. Don't arrive excessively hungry. The hungrier you are when you arrive at a restaurant, the more likely you are to splurge on high-fat appetizers and fillers. If you need to dine later than usual, eat a light and healthy snack before you go out.
5. Find a few favorites. Once you find an entrée you like, or a restaurant that is particularly helpful in preparing healthy meals, make yourself a regular patron there. If you already know what's available and what you want, it will be easier to stick to your plan.

Different types of restaurants present different challenges. Chain restaurants are convenient and predictable in what they serve, but they also tend to offer mostly high-calorie, high-fat, high-sodium fare. The good news is many more chain restaurants are posting nutritional information on the Internet, so with a little planning and forethought, you can still enjoy a balanced meal.

Certain ethnic restaurants can be excellent choices, particularly those that serve vegetarian dishes, sushi, and other light cuisine. But try to avoid eateries known for their huge portions or all-you-can-eat buffets, as well as fast food (though some of the grilled chicken sandwiches and salads are relatively low in fat and calories).

There's no question that choosing healthy meals while away from home can be a daunting task. But eating out and eating right are not mutually exclusive - you can treat yourself to a nice dinner on the town every once in awhile as long as you go in with your wallet and a plan.

Why do some diets succeed while others fail?

Diets fail because they are presented as a short-term "fix." In order to lose weight, we have to make changes to our lifestyle in such a way that our relationship with food is changed, which will last for the rest of our lives.

How was the Structure House Diet created?

First, let's not call this a diet. It is really a life changing program. Dr. Musante began making major strides in the weight loss field at Duke University Medical Center. In addition to jump-starting his own weight loss of 50 lbs., Dr. Musante's studies opened his eyes to the inadequacies of existing weight loss treatments. He became the first person to apply behavior modification principles and techniques to the treatment of dysfunctional eating patterns of overweight individuals and food abusers. Dr. Musante employed this new approach to counsel Rice Diet patients and helped establish the Duke Diet and Fitness Center.

Recognizing the success of his pioneering approach, Dr. Musante identified the need for a program that incorporated the principles of nutrition, exercise and psychology in a treatment approach that could transform the eating habits and lifestyles of overweight individuals. Understanding the importance of a residential environment, Dr. Musante opened Structure House, a center for weight control and lifestyle change.

What began with 16 participants, two staff members and a small house in downtown Durham has grown into the program it is today. Now, a team of specialized staff serves more than 70 participants a week at the 20-acre Durham residential facility. Since opening its doors in 1977, Structure House has helped more than 30,000 people from all 50 states and 35 nations achieve weight loss success.

It seems like there are thousands of diets and diet books out there, how is the Structure House Diet different from other diets?

Dr. Musante is the first person to apply behavior modification principles and techniques to the treatment of overweight and obese adults and pioneered the residential weight loss program in Durham more than 30 years ago. Structure House is one of three significant weight loss treatment facilities in Durham, N.C. These three centers helped give Durham its nickname "The Diet Capital of the World." Duke Diet and Fitness center focuses on diet and exercise. The Rice Diet program is well known for its more extreme diet recommendations. Structure House is the only program that addresses the psychological component of weight loss, the relationship you develop with food, in addition to diet and exercise. Structure House is also the only residential facility.

What is it about the Structure House Diet that makes it so successful?

One former resident calls the Structure House program a "college education" for healthy living. It boasts an impressive success rate, 92 percent of patients responding continue to lose or maintain their weight loss two years after leaving. It is successful because it teaches you the tools you need to live a healthier lifestyle for the rest of your life. The key is maintaining structure and thereby changing your relationship with food.. This means structure in your eating and physical fitness. Structured Eating is defined as "nutritious food consumed in appropriate portions three times a day."

There seems to be a lot of "easy solutions" for dieting out there - take this pill, and watch the weight come off type diets. Why are these diets so popular, yet seemingly ineffective?

These fad diets and pills fail because they do not provide any long-term solution. You must make healthy changes in your relationship with food thereby changing to your lifestyle that can last for year and years.

Is there such thing as an "easy" diet, or is there an easy solution for people looking to lose weight?

Any effective program requires motivation, dedication and a recognition that the problem is more complex than it is difficult. There are no easy fixes. It can take a lifetime to become overweight and it will take the rest of one's life to maintain a healthy weight.

People tend to look for the easy way out, why does this never work and how does Structure House overcome this obstacle that individuals have?

We address antecedents or triggers for overeating during behavior change sessions with participants. Once they can identify WHY they overeat, it becomes easier to avoid these situations and realize that food is only necessary to fuel our bodies. We teach people how to deal with trigger situations and encourage them to keep a food and exercise diary to maintain structure in their lives.

Can you give us some simple strategies folks can implement today to get started on the path to healthier eating?

* Pre-plan your eating as much as possible. You are more likely to choose foods on the basis of nourishment when you have a plan. It's easier to forgo the fruitcake when you have already decided on the fruit cup.

* Eat simply. The more complicated the dish, the more likely it is to have hidden high-calorie ingredients.

* Control your portions. Remember that a half-cup serving of pasta or rice is the size of a computer mouse. A three-ounce portion of meat, poultry or fish is the size of a cassette tape or a deck of cards.

* Buy a cookbook with healthy recipes (with nutrition analyses) to help you plan.

* Structure each week's meals a week in advance - perhaps at a designated time, such as Sunday night.

* Note your planned meals in a food diary each week.

* Use food group and calorie guides to plan meals.

* Wait a moment before eating to savor the aromas, delight in the appearance, and anticipate the pleasure of your meal.

* Set down utensils between mouthfuls to avoid rushing your meal.

* Truly taste and enjoy what you're eating - focus on the quality, not just quantity.

* Slow down so that your meal will last at least twenty minutes.

* Eat while seated rather than "on the go" - while doing household chores, talking on the phone, or multitasking in other ways.

* Don't eat while watching TV, reading, or using the computer; just enjoy your meal!

* Enjoy the meal as family time, not just as a nutritional pit stop.

We were thrilled to learn that Health Magazine voted the Structure House diet the healthiest diet, beating out Weight Watchers, Sonoma Diet, and may other well-known diet plans.

Anyone who has tried to lose weight knows that fad diets only work temporarily. Inevitably you gain back the weight you lost, plus another 10 or so "bonus" pounds. The Structure House diet strives to offer people a healthy eating and lifestyle plan that can be consistently followed and maintained over the long run.

We also understand that some people may be so frustrated by past experiences with dieting that they find it hard to build a new, healthy foundation. Those people can greatly benefit from a few weeks at our residential program in North Carolina. Structure House has helped so many obese and overweight adults get the structure and foundation they need to be successful weight managers at home.