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Rapid Weight Loss Techniques
Rapid Weight Loss Techniques
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Losing Weight: Lifestyle Changes Trump Any Diet
Losing Weight: Lifestyle Changes Trump Any Diet
What's the best diet for maintaining a healthy weight and warding off chronic diseases? Is it a low-carb diet, a high-carb diet, an all-vegetable diet, a no-vegetable diet?
Researchers say you'd be better off just forgetting the word diet, according to an editorial published today (Aug. 20) in the Journal of the American Medical Association (JAMA).
Two researchers â€" Sherry Pagoto of the University of Massachusetts Medical School in Worcester, Mass., and Bradley Appelhans of the Rush University Medical Center in Chicago â€" call for an end to the so-called diet wars, because they are all equally as good, or bad, in helping people fight obesity. [7 Diet Tricks That Really Work]
In the end, patients only get confused thinking that one diet is superior to another, they said, when in fact changes in lifestyle, not diet types, are the true ways to prevent weight gain and the associated ills of diabetes and circulatory disease.
"The amount of resources that have gone into studying 'what' to eat is incredible, and years of research indicate that it doesn't really matter, as long as overall calories are reduced," Appelhans told LiveScience. "What does matter is 'how' to eat, as well as other things in lifestyle interventions, such as physical activity and supportive behaviors that help people stay on track [in the] long term."
The researchers cite numerous studies that demonstrated only moderate success with various types of diet that focus on macronutrients: protein, fat or carbohydrates; but regardless of diet, without a lifestyle change, the weight comes back.
Conversely, several large and recent studies â€" such as the Finnish Diabetes Prevention Study and the China Da Qing Diabetes Prevention Study â€" found lower weight and lower incidence of diabetes among study participants many years after the study's initial completion because the subjects were taught howto lose weight through lifestyle interventions.
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Lifestyle trumps diet
Pagoto described lifestyle interventions as three-prong: dietary counseling (how to control portions, reduce high-calorie foods and navigate restaurants), exercise counseling (how to set goals, target heart rate and exercise safely), and behavioral modification (how to self-monitor, problem solve, stay motivated and understand hunger).
"The 'diet' used within a lifestyle intervention can be low-fat, low-carb, etc. It doesn't matter," Pagoto said. "In fact, at least one study compared a low-fat lifestyle intervention with a low-carb lifestyle intervention, and it made no difference. The diet itself [is not] instrumental to the lifestyle interventions success; it is the behavioral piece that is key."
Pagoto agreed that a vegetarian diet is associated with a lower risk of weight gain and heart disease. A massive study involving more than 70,000 Seventh-Day Adventists, published in JAMA in June, found that dedicated vegetarians and pesco-vegetarians (who eat fish) live longer than meat eaters. But that doesn't mean a vegetarian diet is all it takes to help you stay healthy. [10 Fun Ways to Eat a Healthy Diet]
"Adherence is key, and the way to destroy adherence is forcing foods on someone they do not like, do not know how to prepare, or can't afford," Pagoto said.
Why diets go wrong
Indeed, the authors wrote that the only consistent fact in all the diet studies is that adherence is the element most strongly associated with Weight Loss and disease risk reduction.
Pagoto described five challenges to any diet that she sees with her patients: having no time to cook or exercise; being too stressed out, having family members bring junk food home; not having anyone to exercise with, or feeling awkward exercising; and feel hungry all the time. The ratio of fat to carb to protein doesn't come into play.
Most her of obese patients understand which foods are healthful and unhealthful, she said. So she works with her patients to find ways to make healthy behaviors more routine, regardless of the patient's type of diet.
Pagoto and Appelhans call for more research on diet adherence. The authors described the amount of adherence research as miniscule compared to that on studying the large fad diets.
Similarly, the general population knows more about nuances of these diets â€" Atkins, South Beach, the Zone and such â€" than they do about the basics of adherence; and that, the authors said, is central to the obesity epidemic.
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The Truth About Exercise and Your Weight
The Truth About Exercise and Your Weight
If you've been working out and eating fewer calories but your extra pounds won't budge, you may be wondering why that seemingly simple strategy isn't working.
The truth is you may need a reality check about what to expect from exercise.
1. Exercise is only part of the Weight Loss story.
There's no getting around your tab of calories in and calories out.
The obese patients Robert Kushner, MD, clinical director of the Northwestern Comprehensive Center on Obesity, treats often tell him they're not seeing the results they want from exercise.
"They will say, 'I have been working out three days a week for 30 minutes for the past three months, and I have lost 2 pounds. There's something wrong with my metabolism,'" he says.
Kushner tells patients that exercise is very good for them, but for Weight Loss, he emphasizes starting with a healthy diet. "First, we've got to get a handle on your diet," Kushner says. "As you're losing weight and feel better and get lighter on your feet, we shift more and more toward being more physically active. Then living a physically active lifestyle for the rest of your life is going to be important for keeping your weight off."
Other experts have had success including physical activity early on. But they stress that the amount of exercise is key.
James O. Hill, PhD, director of the Center for Human Nutrition at the University of Colorado at Denver, says it's easier to cut 1,000 calories from a bloated diet than to burn off 1,000 calories through exercise. "But there are many, many studies that show that exercise is associated with Weight Loss when done in enough volume and consistently," he says. "It depends how much you do."
For Pamela Peeke, spokeswoman for the American College of Sports Medicine's "Exercise is Medicine" campaign, fitness is a crucial part of a Weight Loss program, but it's for reasons that go beyond calorie burning. She praises its mind-body benefits, which will help with motivation over the long haul.
Peeke asks her patients to start walking as a way to "celebrate" their bodies with activity. "For years, they've blown off their body," Peeke says. "By them actually using their bodies, they can begin to integrate them back into their lives and not use them as a source of torture or torment or shame."
2. Exercise is a must for weight maintenance.
"I come back to this over and over and over," Hill says. "You can't find very many people maintaining a healthy weight who aren't regular exercisers. What we find is that people who focus on diet aren't very successful in the long run without also focusing on physical activity."
Hill warns that people can be "wildly successful temporarily" at losing weight through diet alone. But there's plenty of data that show that those people regain the weight if they aren't physically active.
Timothy Church, MD, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge, La. says, "When it comes to weight, you can't talk about diet alone, and you can't talk about exercise alone. You absolutely have to address both issues at the same time."
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3. Food splurges may undo your efforts.
Exercise may not buy you as much calorie wiggle room as you think.
"The average person overestimates the amount of activity they're doing by about 30% and underestimates their food intake by about 30%," says Kathianne Sellers Williams, a registered dietitian and personal trainer.
"When' I'm looking at people's food and activity logs, sometimes things just don't add up," she says. "People think, 'Oh, I just did 60 minutes at the gym' or 'I just did 30 minutes at the gym' and think that counteracts a lot of what they're eating. But the reality is our food portions are huge."
Plus, Peeke says, you have to look at all the other calories you ate or drank that day and how sedentary you were apart from your workout.
"The rest of the day, you're sitting down and you're also eating other things," Peeke says. "How are you going to burn that stuff, let alone this extra little treat that you just thought you wanted?"
It's hard to accurately estimate how many calories you burn working out, Church says. "If it is a hard workout," he says, "you kind of intuitively think, 'Wow! That's cool! I just put enough in the bank for two days!' and you really haven't."
4. Exercise machines may not tell the whole calorie story.
Treadmills and other exercise gear often have monitors that estimate how many calories you're burning.
Kong Chen, director of the metabolic research core at the National Institutes of Health, says those displays are "close, but for each individual they can vary quite a bit."
Chen suggests using calorie displays on exercise equipment for motivation but not as a guideline to how much you can eat.
"It doesn't matter if the display says 300 or 400 calories. If you do that every day or increase from that level, then you've achieved your purpose. But I wouldn̢۪t recommend feeding yourself against that," Chen says.
Those machines don't account for the calories you would have burned anyway without exercising.
"It isn't 220 calories for those 40 minutes of exercise versus zero," Kushner says. "If you were sitting at work or playing with your kids, you̢۪re probably burning 70 calories during that period of time. You have to subtract what you would burn if you didn't exercise. So the overall calorie burn becomes much less."
5. One daily workout may not be enough.
Your best bet for your weight -- and for your overall health -- is to lead a physically active lifestyle that goes above and beyond a brief bout of exercise.
"It's not just about 30 minutes of exercise," Chen says. "It's about fighting the sedentary environment."
"The message isn't that the 30 minutes on the treadmill isn't good," Hill says. "It's that the 30 minutes on the treadmill isn't going to make up for 23-and-a-half sedentary hours." Hill encourages people to weave activity throughout their day. "Do something to move and make it fun," he says.
Chen also recommends setting realistic expectations and taking "small steps all the time" toward your weight goal.
As much as calories-in vs calories-out matters, don't forget about stress, sleep, and other factors that can affect your weight, Williams says. "We need to look at someone's total lifestyle, not just whether someone hits the gym," she says. "Weight and obesity are really multifactorial, and it really simplifies it just to break it down to nutrition and exercise. Those are really big pieces but definitely not the only pieces."
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