Four Approaches To Weight Loss

By FatM1ke - Central_Obesity_011.jpgCentral_Obesity_008.jpg, Public Domain, https://commons.wikimedia.org/w/index.php?curid=4412552

Here is a review paper on weight loss that focuses on four methods: (1) juicing/detoxification, (2) intermittent fasting, (3) paleo, and (4) high intensity training.  The first three methods all led to weight loss due to caloric restriction; however, the extreme “fad diets” of juicing or detoxification lead to weight gain when the normal diet is resumed. Paleo, if followed continuously, would seem to enable the weight to be kept off; the basic lesson is that a diet needs to be a sustainable, long-term commitment, not a short-term extreme such as, for example, juicing. Intermittent fasting also can work if followed on a regular basis.  I myself cut back on saturated fat, “junk” food and excess sugar, while increasing fruit, whole grains, and vegetables (with one “cheat day” in which I really don’t eat that unhealthy either).  Caloric restriction is what all have in common.  Interestingly, “high intensity training” worked as well, despite the recent paradigm that says that weight loss is overwhelmingly about diet and not exercise (the latter of which has a host of other benefits). Perhaps the type of exercise is important, and one wonders if all variables are taken into account; perhaps those who do “high intensity training” have healthier diets.  Abstract:

PURPOSE OF REVIEW:

The purpose of this paper is to review the epidemiology of obesity and the most recent literature on popular fad diets and exercise regimens that are used for weight loss. The weight loss plans that will be discussed in this article include juicing or detoxification diets, intermittent fasting, the paleo diet, and high intensity training.

RECENT FINDINGS:

Despite the growing popularity of fad diets and exercise plans for weight loss, there are limited studies that actually suggest these particular regimens are beneficial and lead to long-term weight loss. Juicing or detoxification diets tend to work because they lead to extremely low caloric intake for short periods of time, however tend to lead to weight gain once a normal diet is resumed. Both intermittent fasting and the paleo diet lead to weight loss because of overall decreased caloric intake as well. Lastly, studies on short bursts of high intensity training have shown remarkable weight loss and improvements in cardiovascular health. Review of the literature does suggest that some fad diets and exercise plans do lead to weight loss; however, the studies are quite limited and are all based on the concept of caloric restriction.

Daily Self-Weighing And Weight Control

At left, a different kind of weighing.  By National Geographic, Ancient Egyptians - Book of the Dead, Public Domain, https://commons.wikimedia.org/w/index.php?curid=6851635

Daily self-weighing has been shown to be effective in weight loss control and maintenance - and prevention. The abstract summarizes the findings, including the all-important take-home message: "Daily self-weighing was associated with significant declines in BMI and body fat percent over time."  Abstract:

Daily self-weighing has been suggested as an important factor for weight loss maintenance among samples with obesity. This study is a secondary analysis that examined daily self-weighing in association with weight and body composition outcomes over 2 years among young women with vulnerability for weight gain. Women (N = 294) of varying weight status completed self-weighing frequency questionnaires and weight was measured in the clinic at baseline, 6 months, 1, and 2 years; DXA scans were completed at baseline, 6 months and 2 years. Multilevel models examined the relationship between daily self-weighing (at any point in the study) and trajectories of BMI and body fat percentage. Daily self-weighing was associated with significant declines in BMI and body fat percent over time. Future research is needed to examine causal relations between daily self-weighing and weight gain prevention. Nonetheless, these data extend the possibility that daily self-weighing may be important for prevention of unwanted weight gain.

Physical Activity Can Affect Genetic Susceptibility To Weight Gain

By Javierlayus - Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=15900701

One often hears the excuse that genes makes someone overweight (note of course that humans have not undergone some sort of rapid genetic change precipitating the obesity epidemic).  It is therefore useful to know that a study has shown that to the extent that genetic differences between people can influence weight gain, that the weight gain can be "diminished by increasing physical activity."  Of course, controlling diet is usually the greatest factor in weight control, even taking genetic differences into account.  Again, genetic differences influencing weight gain have always existed; the skyrocketing expansion of waistlines and BMIs cannot be attributed to genetics as the major factor. Excerpted from the abstract:

Whether change in physical activity over time modifies the genetic susceptibility to long-term weight gain is unknown…In the combined cohorts, 4-year BMI change per 10-risk allele increment was -0.02 kg/m2 among participants with greatest increase in physical activity and 0.24 kg/m2 among those with greatest decrease in physical activity (P[interaction]<0.001), corresponding to 0.01 kg versus 0.63 kg weight changes every 4 years (P[interaction]=0.001). Similar but marginal interactions were observed for the BMI-GRS (P[interaction]=0.045). Our data indicate that the genetic susceptibility to weight gain may be diminished by increasing physical activity.

Unachievable feat

Here is a perfect example of how Americans are misinformed and confused: 

The science behind why some fruits help your waistline

This article of AOL discusses a recent study on how consumption of fruit and veggies might help you obtain/keep normal weight. The article also refers to a link that does not lead to any particular study (so I have no idea who did the research and how it was done). The interpretation of the mysterious study is that fruit have flavonoids, and some, but not all flavonoids help you stay in shape. 

Wrong, wrong, wrong.

But do we really care why eating fruit keeps us healthy, as long as it really does? (I could write a few pages on the mechanisms, by which this type of diet is beneficial – but again, who cares?)

What we should be concerned about is not spending money on more and more bizarre explanations why eating veggies and fruit helps, but on studies why eating just three fruit a day seems to be an unachievable feat for most Americans.

By the way, the current recommendation is to consume FIVE servings of veggies and fruit a day (each serving is approximately a handful of the cut fruit/vegetable).