2006 Weight Loss Research
Weight loss research conducted in 2006 can help you have a slimmer silhouette in 2007. Some studies offer a new insight into losing those excess pounds, others confirm what we already know, and a few studies had conflicting results.
Daily
weigh-in
Unless you have a history of eating disorders or an obsession with your weight,
a daily weigh-in can help you lose more weight than a weekly hop on the scale.
Graph your weight so you can see an upward or downward trend. Be aware that
small fluctuations in weight are normal due to fluid shifts in the body. An
increase of two or three pounds means you need to cut back on calories and increase
physical activity.
Overtime
snacking
Overtime office work can make women fat because the stress from working overly
long hours seems to increase cravings for snacks that are full of fat and sugar.
This is a form of self-medication because these high-calorie treats boost the
release of mood-enhancing substances in the brain. Now you know why chocolate
seems to be the “solution” to all your problems.
Cravings
British researchers found that brain challenging activities like crossword puzzles
are more effective at overcoming a sudden craving for sweets and snacks than
activities like knitting, which allow your mind to wander. So the next time
you feel the urge for something decadent, whip out a Sudoku booklet. You could
call this strategy “mind over mouth”.
Trans-fat
Trans-fat from processed foods like cookies, crackers, and chips may make you
fatter than other types of fat like animal fat and fat from olive oil, canola
oil, nuts and seeds. Trans-fat is found in food made with hydrogenated oil (check
nutrition labels at the back of food products). Monkeys who were fed diets that
had 8% trans-fat gained three times more weight than those who were fed a diet
without trans-fat but with the same amount of calories. The same could be true
for humans since monkeys and humans metabolize fat the same way.
Sensible
diet
You can lose weight without feeling hungry. Participants in a University of
Pennsylvania study were able to eat 800 fewer calories per day almost effortlessly
by using two strategies. First, they trimmed portions slightly by eating 25%
less of their normal portion sizes. Second, they substituted high-calorie foods
with lower-calorie versions like a baked potato instead of French fries. Do
the same by eating steamed rice instead of fried rice, drink non-fat milk instead
of full cream milk, or eat a broth-based soup instead of a cream-based one.
Eggs
Eating an egg for breakfast can help you consume 22% fewer calories and 15%
less fat during your other meals compared to eating a bagel. The protein and
other substances in eggs probably help to suppress appetite. The researchers
say do this only if you have normal cholesterol levels.
More
chews
A University of Rhode Island study backed up the findings of a previous Japanese
study. Eating slowly helps you to lose weight. Female study participants who
took their time chewing and pausing between bites consumed 80 fewer calories
per meal compared to those who ate fast.
Deep
belly fat
Visceral fat or fat that is stored deep inside the abdominal cavity among the
internal organs is highly associated with heart disease and diabetes.
One study claimed that exercise plus dieting seems to be more effective than dieting only to reduce deep belly fat. Researchers found that women who dieted and walked three times a week (slow to moderate pace) reduced the size of their abdominal fat cells by 19% while women who only dieted did not experience any change.
However, another study found that dieting and exercising were both effective at losing deep abdominal fat. So the jury is still out on whether exercise, dieting, or a combination of the two are the best way to reduce what has been called “the most dangerous type of body fat”.
One thing seems clear – a sedentary life increases visceral fat. Duke University researchers were surprised at how “aggressively” a couch potato lifestyle increased deep belly fat – an average of 8.6% in eight months. For unknown reasons, it was worse for the women (11.6%) than for the men (5.7%).
As women age, they tend to get fatter in the abdominal region than the lower body. They also become more prone to heart attack. Pumping iron may help to prevent this middle-age spread and reduce the risk of heart problems. A University of Minnesota study found that overweight and obese women aged 24 to 44 who were not dieting but were lifting weights twice a week for one hour significantly reduced intra-abdominal fat compared to women who did not lift weights.
Spot
reduction
A Louisiana State University study confirmed what past studies have proven.
Spot reducing doesn’t work. You cannot target where in your body you will
lose fat by doing a specific program of exercise or diet. This mean that if
you tend to store fat in your thighs, you may lose weight, reduce your body
fat percentage, and become fitter but your thighs may still be bigger than you
would like them to be.
Diet
and exercise
The same study found that diet alone and a combination of diet/exercise are
equally effective at dropping the pounds. It is worth noting though that the
study was only six months long. A 1997 study had the same initial results but
when the participants were followed up one year later, the diet plus exercise
group had lost more weight than the diet only group.