s e m o n i a n

There are numerous types of diets out there these days; far too many to count. Plenty of media sources shower us with constant information about the latest and greatest way to lose pounds quickly. Now more than ever, we need to consider the source before deciding to let a diet take over our lives. Here are a few highlights from the latest in weight management research, showing how peeps are losing weight in healthy ways that lead to lasting results.

• Yo-No: In 2009, the Journal of the American Dietetic Association studied a group of women who were overweight or obese. This study found that “long-term health effects of frequent dieting and weight cycling may actually be more harmful than maintaining one’s weight, even if it is higher than ideal.” A more “health-centered,” rather than “weight-centered” approach showed to have positive effects on their habits. Focusing their attention on making healthy choices, instead of searching for a number on a scale, led to better changes in behavior. And changes in behavior lead to lasting results with weight management.
• Win The War: The National Weight Control Registry showed that two-thirds of people who lose 10% of their body weight in the first two months of a diet will regain even more weight than they lost within 4-5 years. Slow and steady weight loss is the only way to ensure lasting results. The NWCR also studied those who lost at least 30 pounds and kept it off for more than one year. These were the common behaviors these successful individuals shared: Monitoring weight and food intake, maintaining a low-calorie and low-fat diet, eating breakfast every day, engaging in one hour of physical activity daily, and limiting television time to 10 hours or fewer per week.
• Rise & Chow: Yes, breakfast IS that important (Moms are always right). Let’s hammer home the “breakfast everyday” point with a study from The American Journal of Epidemiology in 2003. It was a study of the association between eating patterns and obesity in a free-living US adult population. According to the study, skipping breakfast is associated with a higher body mass index (BMI) and increased obesity risk. Breakfast eaters maintain morning blood sugar levels better than those who skip the most important meal of the day. When your blood sugar levels are regulated early, you have better control over snack choices and eat less at later meals. If you currenly do not eat breakfast, start slow: Maybe a cup of yogurt or a banana within the first hour of waking up. Then try for a high-fiber breakfast, working up to having two or three different food groups.
• Bury The Shovel: Another simple habit to help us maintain our weight is to simply slow down while we eat. The Journal of Clinical Endocrinology and Metabolism (November 2009) tells us that eating slowly and savoring the food helps control appetite and calorie intake. “Shoveling food rapidly into the mouth blocks the body’s natural appetite control process. There were higher levels of hormones that send a ‘fullness’ signal to the brain in those who ate in a leisurely manner, compared with those who devoured their food in minutes.” Letting your body tell you when you’re full will help control your portions as you eat.

Slow and steady will win the weight management game. There are simple habits to start now that will have lasting benefits. Eating breakfast each day (yum!) and savoring and enjoying our food (double yum!) are two easy ways to get you on the weight loss track. Check back next week for part two of this update.

Enjoy Your Exercise. Enjoy Your Day.