The Facts of Diet and Weight Loss
The warmer it gets the more I think about doing something in order to fit into my summer shorts. It also makes me wonder what information that is given about weight loss is true and what information isn’t true. I found some facts that may help you from yahoo.com.
1. To lose a pound, you must cut 3,500 calories
FALSE: This much-quoted equation doesn’t account for the slowdown that happens to your metabolism as you drop pounds, explain researchers at the National Institutes of Health. “As a result, it drastically overestimates how quickly people will lose weight,” says senior investigator Kevin D. Hall, Ph.D. There is a new equation that works much better.
Let’s say you’re a 46-year-old woman who weighs 170 pounds. According to the traditional formula, if you cut 500 calories a day, you would drop a pound a week (500 ≈ 7 days = 3,500 calories, or 1 pound) – and lose 26 pounds in six months. But the new math shows that the weight loss is more likely to be 19.5 pounds.
2. Three squares a day works as well as a “many mini meals” plan
TRUE: Dieters who stick to breakfast, lunch, and dinner are often no hungrier than those who opt to have frequent small meals and snacks throughout the day, a new University of Missouri study found. Actually, if you’re a dieter who doesn’t want to have to be extra careful about portion control, eating three squares might be a better strategy. “Often people misinterpret the size of a ‘mini meal’ and end up taking in far more calories than they realize,” says lead author Heather J. Leidy, Ph.D. “Also, more meals means more exposure to food, which creates more opportunities for overeating.”
3. A history of yo-yo dieting wrecks your chances of future weight-loss success
FALSE: This idea gained traction back in the 1980s, when studies on rats found that those forced to yo-yo with their diets actually became more efficient at gaining weight. Humans, however, are luckier: In new research from the Fred Hutchinson Cancer Research Center in Seattle, a history of losing, then gaining, then losing wasn’t linked to any negative effects on metabolism. Even severe yo-yo dieters – women who reported losing 20 or more pounds on three or more occasions – were able to follow a new diet and exercise program just as successfully as non-swingers.
4. Exercise does not burn off pounds
TRUE: It’s hard to believe, but in a study of 411 women, those who worked out for over one, two, or three hours a week for six months didn’t lose significantly more weight than those who’d devoted themselves to Sudoku or other sedentary pursuits. You’d think this finding was a fluke, but a recent review of 15 studies came to the same conclusion: Moderate workouts don’t lead to weight loss, possibly because they make us hungrier. But there’s also a biological explanation: As with weight loss, one of the ways your body adapts to an increase in exercise is to lower your resting metabolic rate about 7%, so you actually end up burning fewer calories – anywhere from 50 to 75 fewer per day, the review found.
5. It’s best to set challenging weight-loss goals
TRUE: Weight-loss experts have long counseled that if dieters set high – that is, unrealistic – targets, they’ll quickly get discouraged and give up. Better, the pros have advised, to think small. But in a recent study of 447 overweight adults, Dutch researchers found that the more weight loss the participants strived for, the more effort they made – and the more weight they reported losing after two months. One theory as to why being ambitious might help you shed more pounds: It has a psychologically energizing effect, pumping up your commitment and drive.
6. Milk drinkers lose more weight
FALSE: Wipe that mustache off your face: When Harvard researchers analyzed 29 studies on the topic, they found that while dairy may help dieters in the short term, ultimately it’s not a winning (i.e, losing) strategy. In fact, in most of the studies that had lasted a year or longer and that didn’t restrict calories, adults who chugged extra glasses of the white stuff (or ate more dairy) actually gained more weight than participants who didn’t.
Make this work for you: To satisfy your dairy cravings, sub in yogurt: The Harvard team noted that a recent large study did find yogurt intake helped with weight in the long term.
7. Tracking carbs is the best way to keep pounds off
FALSE: A balanced plan topped the usual technique of counting carbohydrates or fat grams in a study of adults who had recently lost a significant amount of weight. The least successful of the plans was the one that counted fat grams: It caused the biggest slowdown in metabolism, leading dieters to burn an average of 423 fewer calories a day. The carb-counting plan was problematic because it caused an increase in cortisol and C-reactive protein levels – factors that may elevate your risk of cardiovascular disease. In contrast, the balanced plan caused a less extreme drop in metabolism (under 300 calories a day) and didn’t trigger any heart-harming consequences.
8. You have to watch what you eat – forever
TRUE: Previously, experts believed if you restrained eating for too long, it would backfire and lead to bingeing, notes weight-loss researcher Fiona Johnson, Ph.D., of University College London. “But the constant bombardment of food temptations has led to a situation where self-control is essential.”