Oh yes, this is it: the last few days of the holidays, meaning that after midnight Wednesday, when the New Year rings in, several tens of millions of Americans will start thinking about how to take off the pounds they started putting on back in November — or before that.
When I googled “diet” just now, I got more results than there are people in this country. No surprise that weight loss is pretty much “everyone’s No. 1 resolution,” said Dr. Jennifer Slovis, who leads the weight management program at Kaiser Oakland. She joined a discussion about weight loss on KQED’s Forum Monday morning.
The first thing they did on the show was dispatch the idea that fad diets can work for you long term. “We really only support evidence-based therapies,” said Katie Ferraro, a registered dietitian and professor at the UC San Francisco School of Nursing. “Unfortunately, those are kind of boring: ‘Eat less and exercise more’ are not the sexiest messages out there.”
While you should avoid fad diets, the Forum guests all agreed that individuals have flexibility in how they get to “eating less and exercising more.” Continue reading
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I don’t cover a lot of dieting stories here on State of Health. I figure you get enough of that elsewhere. For example, here are 88 million places I found by Googling “How can I lose 10 pounds?”
But I love evidence-based medicine. So when a group of respected researchers shatter widely-held beliefs about weight loss, I’m there. In Thursday’s New England Journal of Medicine, a group of researchers does just that.
In the review, the researchers categorized as myths those “beliefs held to be true despite substantial refuting evidence.” In other words, people have been repeating these ideas for so long, everyone thinks they’re true. But they’re not.
So, here we go:
Myth #1: Small changes — eating less or exercising more — done over time will yield large weight loss. This myth comes from the idea that a pound is equal to 3,500 calories. But the short-term studies that looked at burning 3,500 calories to lose one pound were done 50 years ago. More recent research shows that individuals will burn calories differently as they lose weight. So the 100 calories you’re burning in exercise today will affect your body differently than the 100 calories you burned, say 18 months ago, when you started these small changes. Note that it’s not to say that exercising more — or eating less — is pointless (you will see why later in this post).
Myth #2: If you lose a lot of weight really fast, you’ll just gain it back really fast; you’ll have better long-term results if you lose weight slowly. When researchers actually looked at the studies, they found “no significant difference” between the two approaches in relation to long-term weight loss. Continue reading