Forget situps, crunches and planks if you're struggling to flatten your tummy. Seems that diet fizzy addiction could be linked to high levels of abdominal fat. What's more, drinking too much diet soda raises your risk of stroke and heart attack.
While nicotine, booze and chocolates top many people's vice lists, Pepsi Max truly tops mine. So the goal this week must be kerb my habit to just one 8 oz glass a day by increasing my water intake. I've done it in the past - quite successfully I might add - but it's my one indulgence in a sea of low fatty, low sugary - ness.
Thursday, 30 June 2011
You (don't) want fries with that?
When it comes to weight gain, it could be the type of food your eating rather than the number of calories in it whch determines whether you will gain weight, according to new research announced today.
Natural weight loss vs weight loss surgery
A one-year weight loss program based on lifestyle changes can help obese people shed almost as many pounds as surgery, according to the latest research from Germany.
In a study published in the International Journal of Obesity, they found women who stuck with the program lost 43 pounds, while men shed 57 pounds.
Before the year was up, however, more than 40 percent quit! Even among the completers, 75% of the weight loss was re-gained after just three years.
"Weight regain remains the Achilles' heel of all weight loss therapies," said Thomas Wadden, who runs the Center for Weight and Eating Disorders at the University of Pennsylvania in Philadelphia and was not involved in the new work.
Excess weight is one of the world's greatest health problems. It is tied to a host of chronic diseases, extra health care spending and early death. In the US, approximately a third of adults are obese.
While weight loss surgery effectively helps people slim down, complications and cost make the procedure less than ideal.
In the new study, Stephan Bischoff of the University of Hohenheim in Stuttgart and colleagues used a number of lifestyle changes, including a low-calorie diet, behavioral therapy, group meetings, nutritional counseling and exercise -- a weight loss program franchised by Nestle as OPTIFAST52. There is also an OPTIFAST program in the US, but it is only half as long as the German program.
The researchers, all of whom work for OPTIFAST centers, signed up more than 8,000 obese participants at dozens of centers across the country.
At the start of the program, women weighed 247 pounds on average and men weighed 301 pounds. Combining all participants regardless of whether or not they finished the program, women lost an average of 33 pounds, with men shedding about 10 pounds more.
Six in 10 participants completed the programme - losing 53% of their excess weight on average. This is very close to the average weight loss achieved by surgery in the same timeframe (60%).
Completers also saw a number of other positive effects, such as lower blood pressure, lower cholesterol and blood sugar levels and an improved quality of life.
However researchers tracking a sample of 300 participants three years after completion found that they had regained most of their weight. This is less likely to happen after surgery, according to experts.
Still, Bischoff said, 20% of participants successfully kept their new weight without further assistance.
Potential side effects from the program were rare, with the most common ones -- hair loss and constipation -- reported by less than one percent of the participants.
Whether those problems are a real consequence of the Nestle program is still uncertain, because the study didn't include a control group. By the same token, it's hard to be sure exactly what benefits came from the program itself, as opposed to just being part of a scientific study.
And there are other problems with the program, said Stanley Heshka, a nutrition researcher at Columbia University in New York.
Although OPTIFAST52 appears to work in the short term, he told Reuters Health by email, it is not a practical solution to America's obesity problem. Obese Americans tend to be poor, while intensive programs like Nestle's tend to be "very costly."
University of Pennsylvania's Wadden does see promise in weight loss programs, but said they need to do a better job of helping participants keep the pounds off.
"For every month that you spend losing weight, you should spend another month learning how to keep the weight off," he said.
In a study published in the International Journal of Obesity, they found women who stuck with the program lost 43 pounds, while men shed 57 pounds.
Before the year was up, however, more than 40 percent quit! Even among the completers, 75% of the weight loss was re-gained after just three years.
"Weight regain remains the Achilles' heel of all weight loss therapies," said Thomas Wadden, who runs the Center for Weight and Eating Disorders at the University of Pennsylvania in Philadelphia and was not involved in the new work.
Excess weight is one of the world's greatest health problems. It is tied to a host of chronic diseases, extra health care spending and early death. In the US, approximately a third of adults are obese.
While weight loss surgery effectively helps people slim down, complications and cost make the procedure less than ideal.
In the new study, Stephan Bischoff of the University of Hohenheim in Stuttgart and colleagues used a number of lifestyle changes, including a low-calorie diet, behavioral therapy, group meetings, nutritional counseling and exercise -- a weight loss program franchised by Nestle as OPTIFAST52. There is also an OPTIFAST program in the US, but it is only half as long as the German program.
The researchers, all of whom work for OPTIFAST centers, signed up more than 8,000 obese participants at dozens of centers across the country.
At the start of the program, women weighed 247 pounds on average and men weighed 301 pounds. Combining all participants regardless of whether or not they finished the program, women lost an average of 33 pounds, with men shedding about 10 pounds more.
Six in 10 participants completed the programme - losing 53% of their excess weight on average. This is very close to the average weight loss achieved by surgery in the same timeframe (60%).
Completers also saw a number of other positive effects, such as lower blood pressure, lower cholesterol and blood sugar levels and an improved quality of life.
However researchers tracking a sample of 300 participants three years after completion found that they had regained most of their weight. This is less likely to happen after surgery, according to experts.
Still, Bischoff said, 20% of participants successfully kept their new weight without further assistance.
Potential side effects from the program were rare, with the most common ones -- hair loss and constipation -- reported by less than one percent of the participants.
Whether those problems are a real consequence of the Nestle program is still uncertain, because the study didn't include a control group. By the same token, it's hard to be sure exactly what benefits came from the program itself, as opposed to just being part of a scientific study.
And there are other problems with the program, said Stanley Heshka, a nutrition researcher at Columbia University in New York.
Although OPTIFAST52 appears to work in the short term, he told Reuters Health by email, it is not a practical solution to America's obesity problem. Obese Americans tend to be poor, while intensive programs like Nestle's tend to be "very costly."
University of Pennsylvania's Wadden does see promise in weight loss programs, but said they need to do a better job of helping participants keep the pounds off.
"For every month that you spend losing weight, you should spend another month learning how to keep the weight off," he said.
Taking a leaf from the smokers...
A pilot study has just been completed which has shown the positive effects of motivational texts while giving up smoking. I wonder whether anyone has done this for those who are trying to cutback on their food intake!
I could do with a few today reminding me that just one Nice biscuit is enough. They may only be 1 syn... but it doesn't mean that having 5 is ok!
I could do with a few today reminding me that just one Nice biscuit is enough. They may only be 1 syn... but it doesn't mean that having 5 is ok!
Can the internet help you lose weight?
According to the lastest study from Japan, it can. As someone who has engaged in solely real world and entirely virtual programmes, I agree with the study's findings that the best weight losses can be had from a combination of face-to-face and virtual interactions.
At Slimming World, for example, I know I have a wealth of online information to refer to which reinforces or sheds more light on what's been discussed in a meeting. The recipes you can find online are so varied that it sometimes feels like you have an entire cookery library at your fingertips.
Studies, such as this one, highlight the real world need for face-to-face support during the struggle to lose weight. For me, this makes my weight loss more of a social event, than a duty or something on the 'to-do' list. It makes that commitment far more personal. You aren't just attending for you, you're attending for your leader, your weight loss comrades, etc.
It also makes your weight loss experience much richer with deep insights into dieting creativity. There are also 'tips' which may be useful or stories which 'touch a chord' with your own personal journey.
At Slimming World, for example, I know I have a wealth of online information to refer to which reinforces or sheds more light on what's been discussed in a meeting. The recipes you can find online are so varied that it sometimes feels like you have an entire cookery library at your fingertips.
Studies, such as this one, highlight the real world need for face-to-face support during the struggle to lose weight. For me, this makes my weight loss more of a social event, than a duty or something on the 'to-do' list. It makes that commitment far more personal. You aren't just attending for you, you're attending for your leader, your weight loss comrades, etc.
It also makes your weight loss experience much richer with deep insights into dieting creativity. There are also 'tips' which may be useful or stories which 'touch a chord' with your own personal journey.
Wednesday, 29 June 2011
Exercise of the month: Spinning
I made a promise to myself that - like it or not - I would try out a new exercise/activity once a month. May's rock climbing test and June's laser tag are still going strong. But I can't just stop there!
Our local gym runs a specially discounted spinning class for Slimming World members. A fellow slimmer runs it and it is aimed at beginners and those just starting out with exercise.
I'm not sure whether it would have stopped me from going, but I must confess that I didn't know anything about spinning until I arrived at the class last night.
Designed to strengthen muscles in the leg, as well as the heart, Spinning is a real calorie burner. According to the Glamour calculator, I burned 993 calories during the 45 minute session if I count it as moderate or a whopping 1183 calories if it's considered intense. Anyone know the difference?
Either way I truly felt like I was dying for quite a while there! In fact, I must confess that those last seconds of the work out left me in absolute ecstasy as I knew I could get off the very uncomfortable seat.
Spinning is best summed up by two words: saddle and sore. Apparently this goes with time and can be expected with any type of cycling. There are gel seat covers and even specialist cycling shorts with gel bum pads, but I'm told it can help keep you moving to feel that discomfort.
Suprisingly, I'm not in as much pain as I thought I might have been this morning. I had visions of crawling down the steps, hobbling, etc. Oddly the only bit where I'm aching is my shoulders as my instructor did some upper body work during the session.
So, what's the verdict? I'm perplexed as to why, but I think I will do this again. Anything which makes me feel like that really must be doing me a world of good. Not only in terms of shedding calories, either. Part of this endeavour is getting my heart fit, too, you know! It's only going to be a once every other week kind of thing, but I think it will make a nice addition to my exercising choices.
Our local gym runs a specially discounted spinning class for Slimming World members. A fellow slimmer runs it and it is aimed at beginners and those just starting out with exercise.
I'm not sure whether it would have stopped me from going, but I must confess that I didn't know anything about spinning until I arrived at the class last night.
Designed to strengthen muscles in the leg, as well as the heart, Spinning is a real calorie burner. According to the Glamour calculator, I burned 993 calories during the 45 minute session if I count it as moderate or a whopping 1183 calories if it's considered intense. Anyone know the difference?
Either way I truly felt like I was dying for quite a while there! In fact, I must confess that those last seconds of the work out left me in absolute ecstasy as I knew I could get off the very uncomfortable seat.
Spinning is best summed up by two words: saddle and sore. Apparently this goes with time and can be expected with any type of cycling. There are gel seat covers and even specialist cycling shorts with gel bum pads, but I'm told it can help keep you moving to feel that discomfort.
Suprisingly, I'm not in as much pain as I thought I might have been this morning. I had visions of crawling down the steps, hobbling, etc. Oddly the only bit where I'm aching is my shoulders as my instructor did some upper body work during the session.
So, what's the verdict? I'm perplexed as to why, but I think I will do this again. Anything which makes me feel like that really must be doing me a world of good. Not only in terms of shedding calories, either. Part of this endeavour is getting my heart fit, too, you know! It's only going to be a once every other week kind of thing, but I think it will make a nice addition to my exercising choices.
Monday, 27 June 2011
Weigh in - Week 2 - Success!
Despite really doing my best to stick to the plan, I am plagued by weigh in nightmares... quite literally! Maybe it's nerves, or even the feeling like I'm not on a diet, but my weekend dreamings are filled with thoughts of weight gains.
Luckily, my fears weren't well founded. This week I registered a 2lb loss, earning me my first 1/2 stone lost certificate and entry into the next stone bracket. So I'm in the 19stones no more - officially :) Since joining SW two weeks ago I've lost 8lbs - which is much better than I first thought.
My consultant suggested measuring myself and I must admit that I poo pooed that idea initially. Until I did it! I've shrunk by a whopping 10 inches:
Have you measured yourself today? You just might be surprised!
Luckily, my fears weren't well founded. This week I registered a 2lb loss, earning me my first 1/2 stone lost certificate and entry into the next stone bracket. So I'm in the 19stones no more - officially :) Since joining SW two weeks ago I've lost 8lbs - which is much better than I first thought.
My consultant suggested measuring myself and I must admit that I poo pooed that idea initially. Until I did it! I've shrunk by a whopping 10 inches:
- Neck is .5 inch smaller
- Bust is 2.5 inches smaller
- Waist is 2 inches smaller
- Hips are 3 inches smaller
- Thighs are 1 inch smaller - each!
Have you measured yourself today? You just might be surprised!
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