Thursday, January 24, 2019

The Weight Loss Trap: Why Your Diet Isn't Working-4


The Weight Loss Trap: Why Your Diet Isn't Working

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What Hall discovered, however–and what frankly startled him–was that even when the Biggest Loser contestants gained back some of their weight, their resting metabolism didn’t speed up along with it. Instead, in a cruel twist, it remained low, burning about 700 fewer calories per day than it did before they started losing weight in the first place. “When people see the slowing metabolism numbers,” says Hall, “their eyes bulge like, How is that even possible?”
The contestants lose a massive amount of weight in a relatively short period of time–admittedly not how most doctors recommend you lose weight–but research shows that the same slowing metabolism Hall observed tends to happen to regular Joes too. Most people who lose weight gain back the pounds they lost at a rate of 2 to 4 lb. per year.
For the 2.2 billion people around the world who are overweight, Hall’s findings can seem like a formula for failure–and, at the same time, scientific vindication. They show that it’s indeed biology, not simply a lack of willpower, that makes it so hard to lose weight. The findings also make it seem as if the body itself will sabotage any effort to keep weight off in the long term.
But a slower metabolism is not the full story. Despite the biological odds, there are many people who succeed in losing weight and keeping it off. Hall has seen it happen more times than he can count. The catch is that some people appear to succeed with almost every diet approach–it just varies from person to person.
“You take a bunch of people and randomly assign them to follow a low-carb diet or a low-fat diet,” Hall says. “You follow them for a couple of years, and what you tend to see is that average weight loss is almost no different between the two groups as a whole. But within each group, there are people who are very successful, people who don’t lose any weight and people who gain weight.”
Understanding what it is about a given diet that works for a given person remains the holy grail of weight-loss science. But experts are getting closer.

For the past 23 years, Rena Wing, a professor of psychiatry and human behavior at Brown University, has run the National Weight Control Registry (NWCR) as a way to track people who successfully lose weight and keep it off. “When we started it, the perspective was that almost no one succeeded at losing weight and keeping it off,” says James O. Hill, Wing’s collaborator and an obesity researcher at the University of Colorado. “We didn’t believe that was the case, but we didn’t know for sure because we didn’t have the data.”
To qualify for initial inclusion in the registry, a person must have lost at least 30 lb. and maintained that weight loss for a year or longer. Today the registry includes more than 10,000 people from across the 50 states with an average weight loss of 66 lb. per person. On average, people on the current list have kept off their weight for more than five years.

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Tuesday, January 22, 2019

The Weight Loss Trap: Why Your Diet Isn't Working-3

The Weight Loss Trap: Why Your Diet Isn't Working



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The concept of the calorie as a unit of energy had been studied and shared in scientific circles throughout Europe for some time, but it wasn’t until World War I that calorie counting became de rigueur in the U.S. Amid global food shortages, the American government needed a way to encourage people to cut back on their food intake, so it issued its first ever “scientific diet” for Americans, which had calorie counting at its core.

In the following decades, when being rail-thin became ever more desirable, nearly all dieting advice stressed meals that were low calorie. There was the grapefruit diet of the 1930s (in which people ate half a grapefruit with every meal out of a belief that the fruit contained fat-burning enzymes) and the cabbage-soup diet of the 1950s (a flatulence-inducing plan in which people ate cabbage soup every day for a week alongside low-calorie meals).
The 1960s saw the beginning of the massive commercialization of dieting in the U.S. That’s when a New York housewife named Jean Nidetch began hosting friends at her home to talk about their issues with weight and dieting. Nidetch was a self-proclaimed cookie lover who had struggled for years to slim down. Her weekly meetings helped her so much–she lost 72 lb. in about a year–that she ultimately turned those living-room gatherings into a company called Weight Watchers. When it went public in 1968, she and her co-founders became millionaires overnight. Nearly half a century later, Weight Watchers remains one of the most commercially successful diet companies in the world, with 3.6 million active users and $1.2 billion in revenue in 2016.
What most of these diets had in common was an idea that is still popular today: eat fewer calories and you will lose weight. Even the low-fat craze that kicked off in the late 1970s–which was based on the intuitively appealing but incorrect notion that eating fat will make you fat–depended on the calorie-counting model of weight loss. (Since fatty foods are more calorie-dense than, say, plants, logic suggests that if you eat less of them, you will consume fewer calories overall, and then you’ll lose weight.)
That’s not what happened when people went low fat, though. The diet trend coincided with weight gain. In 1990, adults with obesity made up less than 15% of the U.S. population. By 2010, most states were reporting obesity in 25% or more of their populations. Today that has swelled to 40% of the adult population. For kids and teens, it’s 17%.
Research like Hall’s is beginning to explain why. As demoralizing as his initial findings were, they weren’t altogether surprising: more than 80% of people with obesity who lose weight gain it back. That’s because when you lose weight, your resting metabolism (how much energy your body uses when at rest) slows down–possibly an evolutionary holdover from the days when food scarcity was common.

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Monday, January 21, 2019

The Weight Loss Trap: Why Your Diet Isn't Working

The Weight Loss Trap: Why Your Diet Isn't Working

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It’s also fueled a rise in research. Last year the NIH provided an estimated $931 million in funding for obesity research, including Hall’s, and that research is giving scientists a new understanding of why dieting is so hard, why keeping the weight off over time is even harder and why the prevailing wisdom about weight loss seems to work only sometimes–for some people.

What scientists are uncovering should bring fresh hope to the 155 million Americans who are overweight, according to the U.S. Centers for Disease Control and Prevention. Leading researchers finally agree, for instance, that exercise, while critical to good health, is not an especially reliable way to keep off body fat over the long term. And the overly simplistic arithmetic of calories in vs. calories out has given way to the more nuanced understanding that it’s the composition of a person’s diet–rather than how much of it they can burn off working out–that sustains weight loss.
They also know that the best diet for you is very likely not the best diet for your next-door neighbor. Individual responses to different diets–from low fat and vegan to low carb and paleo–vary enormously. “Some people on a diet program lose 60 lb. and keep it off for two years, and other people follow the same program religiously, and they gain 5 lb.,” says Frank Sacks, a leading weight-loss researcher and professor of cardiovascular disease prevention at the Harvard T.H. Chan School of Public Health. “If we can figure out why, the potential to help people will be huge.”

Hall, Sacks and other scientists are showing that the key to weight loss appears to be highly personalized rather than trendy diets. And while weight loss will never be easy for anyone, the evidence is mounting that it’s possible for anyone to reach a healthy weight–people just need to find their best way there.
Dieting has been an American preoccupation since long before the obesity epidemic took off in the 1980s. In the 1830s, Presbyterian minister Sylvester Graham touted a vegetarian diet that excluded spices, condiments and alcohol. At the turn of the 20th century, it was fashionable to chew food until liquefied, sometimes up to 722 times before swallowing, thanks to the advice of a popular nutrition expert named Horace Fletcher. Lore has it that at about the same time, President William Howard Taft adopted a fairly contemporary plan–low fat, low calorie, with a daily food log–after he got stuck in a White House bathtub.
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Sunday, January 20, 2019

The Weight Loss Trap: Why Your Diet Isn't Working

The Weight Loss Trap: Why Your Diet Isn't Working

(This article is divided into 8 parts and you'll receive it in 8 days)
Like most people, Kevin Hall used to think the reason people get fat is simple.
“Why don’t they just eat less and exercise more?” he remembers thinking. Trained as a physicist, the calories-in-vs.-calories-burned equation for weight loss always made sense to him. But then his own research–and the contestants on a smash reality-TV show–proved him wrong.

Hall, a scientist at the National Institutes of Health (NIH), started watching The Biggest Loser a few years ago on the recommendation of a friend. “I saw these folks stepping on scales, and they lost 20 lb. in a week,” he says. 
On the one hand, it tracked with widespread beliefs about weight loss: the workouts were punishing and the diets restrictive, so it stood to reason the men and women on the show would slim down. Still, 20 lb. in a week was a lot. To understand how they were doing it, he decided to study 14 of the contestants for a scientific paper.

Hall quickly learned that in reality-TV-land, a week doesn’t always translate into a precise seven days, but no matter: the weight being lost was real, speedy and huge. Over the course of the season, the contestants lost an average of 127 lb. each and about 64% of their body fat. If his study could uncover what was happening in their bodies on a physiological level, he thought, maybe he’d be able to help the staggering 71% of American adults who are overweight.
What he didn’t expect to learn was that even when the conditions for weight loss are TV-perfect–with a tough but motivating trainer, telegenic doctors, strict meal plans and killer workouts–the body will, in the long run, fight like hell to get that fat back. Over time, 13 of the 14 contestants Hall studied gained, on average, 66% of the weight they’d lost on the show, and four were heavier than they were before the competition.
That may be depressing enough to make even the most motivated dieter give up. “There’s this notion of why bother trying,” says Hall. But finding answers to the weight-loss puzzle has never been more critical. The vast majority of American adults are overweight; nearly 40% are clinically obese.
 And doctors now know that excess body fat dramatically increases the risk of serious health problems, including Type 2 diabetes, heart disease, depression, respiratory problems, major cancers and even fertility problems. A 2017 study found that obesity now drives more early preventable deaths in the U.S. than smoking. This has fueled a weight-loss industry worth $66.3 billion, selling everything from diet pills to meal plans to fancy gym memberships.
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Saturday, January 19, 2019

5 Weight Loss Tips From People Who Have Actually Done It

5 Weight Loss Tips From People Who Have Actually Done It


Most Americans want to lose weight, but it’s no simple feat. Just ask someone who’s done it.
That’s exactly what TIME did in a recent cover story looking at new weight loss science. After speaking to people who had successfully lost weight (after failing many times), it became clear that there’s no best way to go about it. Instead, evidence—both scientific and anecdotal—show that it’s possible for anyone to reach a healthy weight through a strategy that works best for them.
Here’s what worked for five people who lost weight and kept it off.

Go slow and steady

“I’ve been overweight my entire life. I’d try different diets, lose a few pounds and then gain it back. When I turned 25, I was 485 lb. and I knew I was fighting for my life. I want to have kids one day and be more active with my husband. I wanted to stop sitting on the sidelines of my own life. At the beginning of 2016, I started tracking my calories, working out and making healthier versions of the foods I loved. Ultimately, I fell in love with taking care of myself. My advice is to focus on each day, not how far you have to go. Weight loss is a journey, not a sprint.”
Lexi Reedage 26, lost 278 lb. in 16 months

Keep a journal

“Don’t just write down everything you eat. Write down how you feel that day, what is going on in your life and how you feel after eating. After a while, look through your journal for patterns. Chances are you’ll find some. I’m a recovering food addict, and nothing was more freeing than realizing what behaviors or events were triggering my addiction. It wasn’t that I had no willpower; my brain was reacting to certain habits that made it hard for my willpower to do its job. Once I removed those patterns—like keeping cookies around the house—my willpower muscle could finally flex.”
Erika Nicole Kendall, 33, lost 170 lb. over two years

Give yourself a break

“You don’t have to eat salad all the time to lose weight. There are so many ways to tweak ingredients and make food you actually love to eat—even pancakes. (Try almond flour.) That being said, the type of food you eat also defines your lifestyle. You can eat junk food and lose weight, but you will probably be hungry all the time. So give yourself an occasional cheat day or reward for sticking to your plan. In the end, you want to lose weight in a healthy way, without feeling like you’re hurting yourself.”
Nivedith Renga, age 26, lost 65 lb. in nine months

Find something that sticks

“When I graduated college in 2012, I was at my highest weight ever. I was embarrassed about my weight and what I looked like, and I was terrified of being the person in the gym who didn’t know what they were doing. I sat in my doctor’s office and remember deciding that I was going to do whatever it took, however long it took, to change my life. I tried a variety of different diets that worked, but I felt like I was losing my mind not being able to eat certain foods, and I hated that even though I was ‘losing weight’, I still had a really disordered relationship with food. Food is supposed to bring joy and happiness.
I decided to give ‘macro counting’ a whirl. It’s similar to calorie counting, but rather than keeping track of your calories, you keep track of the number of grams of protein, fat, and carbs you eat per day. Following this is what ended up giving me the biggest change overall. I felt like I wasn’t starving myself or depriving myself to lose weight. You have to find something you can stick to. What works for one person may not work for another. Whatever you choose, it has to be for life.”
Kelly Rojek, 27, lost 50 lb. in 18 months

Manage expectations

“You have to make slow and steady adjustments, that worked for me. I measured and weighed food to become more aware of portion size. I wrote down what I ate and ate more frequent, smaller meals throughout the day. I try to include protein in each meal to control hunger. I don’t deprive myself, and I’ve gotten rid of ‘all or nothing’ thinking. People could still look at me and consider me overweight. You have to accept you’re never going to be a willowy model, but I am at a very good weight that I can manage.”
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Wednesday, January 16, 2019

30 Easy Tips to Get Slimmer in 30 Days

30 Easy Tips to Get Slimmer in 30 Days

MENTAL HEALTH

    MENTAL HEALTH Growing a mustache or beard is fun, but the symbolism behind it is what this month is all about. November Commun...