Want to Lose Weight and Keep It Off?
Check out this latest research before you start a new weight loss plan.
We as a society are obsessed with our weight. But this concern is about more than wanting to look good for an upcoming high school reunion.
The CDC weighs in on the weight issue by noting the following health dangers of being overweight or obese.
- Higher mortality
- Blood pressure problems
- High LDL cholesterol, which leads to heart problems
- Tendency toward Type 2 diabetes
- Higher risk of stroke
- Lower quality of life
- Higher risk of certain cancers
- Higher risk of gallbladder disease and coronary heart disease
- Higher risk of mental illness
- Physical pain and impaired mobility
However, knowing about the health dangers does not make it any easier for those of us who need to lose those extra pounds. If you have tried and failed and then failed some more, know you are not alone. According to the Boston Medical Center, approximately 45 million Americans go on a diet every year. And they spend a total of $44 billion on weight loss goods.
What hope do you have when so many struggle? Good news and science are on your side. Recent developments are taking the field of weight loss into targeted territory. Here is what you should know.
The Ketogenic diet
Never heard of it? The details might have you falling off your chair. A ketogenic diet has a strict ratio of protein, fat, and carbs that you must adhere to. It comes with a long list of foods that you should not eat, and a shorter list of foods that can be eaten. Surprising foods to avoid include grains, root vegetables and fruits! The ratios are as follows: 70 percent of your day’s calorie intake should come from fat. With 15 to 20 percent coming from protein. And the remaining 10 percent from carbs.
How do you keep track of calculating macronutrients? Apps like the Keto Diet Tracker are a tremendous help. And Ketone test strips can show you your ketone (byproduct of fatty acids broken down for fuel) levels in the blood. For weight loss, you are looking for a state called “deep ketosis.” The optimal goal to achieve deep ketosis is between 1.5 mmol and 3.0mmol/L.
This diet has been known to provide dramatic results in a short amount of time. But it might be difficult for people to stick to. Cleveland Clinic advises checking in with your doctor before trying this one out.
Low Carb vs. Low Fat – And The Winner Is…
Can a person lose more weight on a low carb diet? Or will they shed more pounds going on a low-fat diet? Should you skip the bread basket? Or forgo dipping your bread into herbed olive oil? This debate is many years old, but scientists are only now finding concrete answers to this question. In a study by Stanford U, researchers found that neither is any more or any less effective than the other. Six hundred and nine people participated in this study. And participants were split into a group that followed a low-fat diet and one that followed a low carb diet. The observation period lasted for a year. On average, participants lost approximately 13 pounds, regardless of the type of diet they were on.
The conclusion researchers drew at the end of the study? It matters little whether you go for low carb or low fat. Real success comes from re-framing your relationship with food. Be more mindful of what you eat and eat more vegetables, says the author of the study, Christopher Gardner.
Fidget Your Way Thin
Heard of Michael Mosley? He’s famous for popularizing the 5:2 Fast Diet. Now he has another theory that he would like you to try. Fidget a little bit more.
According to this popular author, journalist and doctor, people who fidget burn more calories per day. This seems logical, right? If you move around more, chances are high you will also be burning more calories than someone who moved around less. But for those of us who need a more scientific explanation to satisfy us, turn to NEAT. NEAT stands for “non-exercise activity thermogenesis”. And it refers to the energy we use for everything that isn’t either all-out exercise or activities like sleeping, eating or working at a laptop. Your NEAT can amount to 50 percent of your caloric expenditure in a day if you fidget a lot but only 15 percent if you don’t. If fidgeting brings to mind a kid who bounces off the walls and can’t sit still, then you have the right idea. Chances are high that this same kid also has no problem with weight gain or being active.
New weight loss plan: Be a fidgeter. In other words, move a little bit more.