New Research Finds The Best Strategy On How To Lose Weight

Most of us know that the best strategy on how to lose weight is to reduce our calorie intake. But actually reducing the amount of calories that we consume is easier said than done.

A new study from the Fred Hutchinson Cancer Research Center may help us with basic strategies on how to eat less and lose weight safely.

After studying 123 overweight to obese and sedentary women ranging in ages from 50 to 75, researchers find that

• Women who keep journals on the type of foods, and the amount of food that they eat lose more weight than women who do not keep food journals
• Women who do not skip meals lose more weight than women who do skip meals
• And women who do not eat out for lunch often lose more weight than women who do frequently eat out for lunch.

Based on their findings, the researchers recommend that postmenopausal women maintain a food journal, eat out less often, especially for lunch, and eat at regular intervals to help lose weight successfully.

When keeping a food journal, the researchers also recommend that you

• Be honest by recording everything that you eat
• Be accurate by measuring portions and reading labels
• Be complete in you recording by including how the food is prepared and whether any toppings or condiments are added to the food
• And be consistent by always carrying your food journal with you and faithfully record what and when you eat

These are simple tools that you can use to help you lose weight successfully.

Charles A. Pennison

Reference:

Fred Hutchinson Cancer Research Center: " Want to lose Weight? "

Changing The Time of Day When You Eat May Help Prevent Obesity And Diabetes

Changing the time of day when you eat, rather than what you eat, may help you maintain a healthy weight and prevent diabetes.

That is the result of a very interesting study by the researchers at the Salk's Regulatory Biology Laboratory.

This is a study that was conducted with mice, but may have relevance to humans. However, human tests will have to be conducted to make that claim.

This is what the researchers found. When mice were restricted to eating during an 8 hour period and forced to fast during the remaining 16 hours of the day, they weighed less and were healthier than mice that could eat whenever they wanted to eat.

Just think about that for a second. If you could restrict your eating to an 8 hour period of the day and fast for the remaining 16 hours, you might be able to reduce your weight and fat content, and be healthier. And you may be able to be healthier without changing what you eat. Just change when you eat, and lengthen the fasting period.

Most of us do not eat during our sleep cycle of about 8 hours. To be healthier and slimmer, just find a way to increase that period of fasting to 16 hours. You don't have to change anything else. However, if you also eat healthier foods and fast for 16 hours, you may become even more healthy.


On the other hand, if you eat around the clock and have very short fasting times, you may have difficulties in maintaining a healthy weight. Not only that, but you also increase your risks of developing diabetes, liver and heart disease.

In other words, the length of your fasting time each day is an important factor in whether or not you can maintain a healthy weight and lower your risk of diabetes, according to this new research study.

The mice that ate around the clock, compared to the mice that had a 16 hour fasting period,

1. Weighed 28% more
2. Developed high cholesterol
3. Had high blood sugar
4. developed liver damage
5. and had diminished motor control

The researchers found that when you eat frequently without fasting, your body keeps making and storing fat, which eventually can lead to liver damage. Your liver also continues to make additional glucose, which raises your blood sugar, which can eventually develop into diabetes.

However, if you fast for several hours, your body makes less fat, glucose and cholesterol. If you regularly fast for long periods each day, your body starts burning fat cells during the fasting period. In addition, instead of producing extra glucose, your body uses that nutrition to repair damaged cells and make new DNA. The net result is lower cholesterol, less fat cells and lower blood sugar levels.

 If you are looking for ways to maintain a healthy weight and reduce your risk of diabetes without the use of drugs, consider increasing your fasting time every day. This means, of course, no late night snacking.

Charles A. Pennison

References:

Salk Institute for Biological Studies: " Salk Study May Offer Drug-free Intervention To Prevent Obesity and Diabetes "

Can Diabetes Be Prevented or Cured?

Is there anything that an obese patient can do to prevent or possibly cure themselves of diabetes?

Yes according to a study presented at the International Congress of Endocrinology/European Congress of Endocrinology in Florence, Italy.

This study states that lowering your BMI by 5 units can significantly reduce your risk of developing diabetes. And severely obese patients can possibly rid themselves of diabetes by reducing their weight enough to reduce their BMI by 5 units.

What is BMI?

BMI is an acronym that stands for Body Mass Index.

It is a correlation based on your weight and height to identify potential weight related health problems. The BMI number is categorized as

1. Severly Underweight if it is less than 16.4
2. Underweight if it is from 16.5 to 18.4
3. Normal if it is from 18.5 to 24.9
4. Overweight if it is from 25 to 29.9
5. Obese Class I if it is from 30 to 34.9
6. Obese Class II if it is from 35 to 39.9 and
7. Obese Class III if it is 40 and over.

Results of the Study

For patients who did not lose weight during the 2 and 10 year follow-up, the diabetes incidence rates were

1. 6.5% for patients with a BMI less than 35
2. 7.7% for patients with a BMI between 35 and 40
3. and 9.3% for patients with a BMI greater than 40.

For patients who lost at least 5 BMI units, the diabetes incidence rates were

1. 2.4% for patients with a BMI between 35 and 40
2. 2% for patients with a BMI between 40 and 45 and 
3. 3.4% for patients with a BMI greater than 45.

As you can see, lowering your weight enough to reduce your BMI by 5 units can significantly reduce the likelihood that you will develop diabetes.

How Much Weight Represents 5 BMI Units?

Losing 5 BMI units is not easy, but it can be accomplished. However, it does take dedication by the patient to change their lifestyle significantly for the rest of their lives. With the help of your doctor, dietician or support group, it can be done.

The average man in the US is 5' 10", and the average women in the US is 5' 5". For the average obese man to reduce his BMI by 5 units, he would have to lose 35 pounds. The average obese women would have to lose 31 pounds.

5 Habits of People Who Have Succeeded at Long-Term Weight Loss

1. They have modified their food intake in some way to lose weight. Basically, they eat fewer calories. On average, they eat about 1400 calories each day.
2. They increased their physical activity with walking being their favorite activity. On average, they exercise 1 hour a day.
3. They eat breakfast everyday. Research has shown that a protein rich breakfast will help you snack less often.
4. They weigh themselves at least once a week. Actually, research at the University of Minnesota determined that people who weighted themselves every day lost twice as much weight as people who weighted themselves less often.
5. They watch less than 10 hours of TV each week. This helps them to stay more physically and socially active.

In addition, these successful weight losers limited their fast food intake, cut back on sugars and sweets, and ate more fruits and vegetables.

It does take a lot of work and a dedication to completely change your lifestyle to reduce your weight by 5 BMI units, but research has shown that it is worth the effort to drastically improve your health and fitness and be free of diabetes for life.

Charles A. Pennison

References:

ScienceDaily: " Losing Weight When Obese Can Prevent or Cure Diabetes "
Disabled World: " Height Chart of Men and Women in Different Countries "
Exercise-to-a-healthier-life: " BMI Calculator "
Health and Fitness Articles Blog: " 5 Important Habits of People Who Have Lost Weight and Kept It Off For Over a Year "