Weight Loss Research

In order to achieve weight loss, most of us have to exercise. We all have our excuses, like bad knees, bad backs, bad joints, arthritis, sleep deprivation, and others. But no matter what our excuses, it does not negate the facts. Some of the excuses, however, do have some relevance. For example, those with bad knees probably should not run, because running puts a strain on the knee joints. Likewise, there are certain common yoga positions certain individuals shouldn’t use due to possible strain.
But one exercise that works for just about everybody is walking. Walking, something we do every day, and something that is easy on the joints. You can start by walking just 5 to 10 minutes at a regular pace. Over time, you should increase your walks to 30-60 minutes at 50-70% of your maximum heart rate in order to achieve weight loss. And like you would with any other exercise, take at least 5 minutes at a slower pace to cool down and finish with stretches your body can handle.
The biggest thing is to know your own body. Some people can easily walk for 30 minutes, and others need to work up to it. Others have schedule complications. If you have a busy schedule, break your workout up into sections. Walk 2 or 3 times per day in shorter periods of time. Always warm up before your walk and cool down after, no matter the duration of your walk.

Cash diet, in other words, getting paid to lose weight. I thought that most people reached some embarrassing point, and that was enough to motivate long term changes and weight loss. But apparently, cold hard cash works better.
According to researchers, an immediate payment as a reward for good behavior motivates individuals to change their long term habits more than any embarrassing moment. This happens, because if you change a habit, you may see results a few days or weeks or even months down the road. But you won’t see it now. However, with cash rewards, they give you the cash right then. So your brain immediately connects good behavior with an immediate reward rather than it will be worth it later.
Martin Binks PhD also suggests that though it may work for short term weight loss, some may actually use this technique to promote other personal goals. Kevin G Volpp MD conducted another study on the effects of cash incentives when he gathered 57 obese individuals. The challenge was to lose 16 pounds in 16 weeks. They weighed themselves every morning. One group did not get paid. Another participated in a lottery drawing every day for $3 or $100, but only if they met their goals. Moreover, they were paid each month, but only if they actually reached their weight loss goals. The final group invested some of their own money and only got it back if they met their weight loss goals. In other words, the prize was right in front of them the entire time. While the other groups lost weight, the group required to deposit their own money lost a significant amount more than the other two.
In the long term, after the cash incentive was removed, some of the dieters gained back the weight they had lost. This could mean that cash rewards only work for short term results. But for those dedicated dieters who are serious about weight loss, it could kick start their plan and help them to develop healthy long term habits for long term results.

1. Volpp, K.G. Journal of the American Medical Association, Dec. 10, 2008; vol 300: pp 2631-2637.
2. Kevin G. Volpp, MD, PhD, director of the center for health incentives, Leonard Davis Center for Health Economics, Wharton School, University of Pennsylvania, Philadelphia; and core faculty for health equity research and promotion, Philadelphia Veterans Affairs Medical Center.
3. Martin Binks, PhD, director of behavioral health and research director, Duke Diet and Fitness Center, Durham, N.C.

As we’ve learned in the news, childhood obesity has recently experienced a substantial increase in America. Some are even calling it an epidemic. Currently, one in every five children is reportedly overweight. And unlike some would suggest, it is not limited to certain ages or races, it is equally spread among youth of all groups.

Some would not consider childhood obesity to be as serious as obesity in adulthood. After all, it takes years to clog arteries, years to cause heart disease and heart attacks, years to develop serious obesity related diseases. But, common thought would also indicate that the earlier this problem begins, the earlier related diseases will begin.

In addition, childhood obesity can be emotionally damaging. They are likely to experience mental and emotional abuse from peers, which can result in extremely low self esteem, isolation, and loneliness. They may fail to develop basic life skills, and as a result, suffer in adulthood.

So why has this recently been labeled an “epidemic?” America has recently become a fast food nation, and 30% of parents admit that their children eat differently than they did when they were children. Less children eat home-cooked meals, more children rely on fast food due to convenience and busy schedules, and more children rely on TV and video games for every day entertainment.

In conclusion, remember, especially when children are young, it is important to develop healthy and portion appropriate eating habits. A serving of meat is about equal in size to a deck of cards, and parents should limit the time children are simply sitting around watching TV or playing video games. Get involved in sports, make a regular trip to the pediatrician to measure height and weight for a fair assessment, and above all, practice portion control not only for yourself, but also for your children.

1. American Obesity Association: Childhood Obesity.” American Obesity Association. 16 March 2003 .
2. Torgan, Ph.D., Carol. “Childhood Obesity on the Rise.” June 2002. 16 March 2003 .
3. “Childhood Obesity May Hasten Adult Problems.” Duke Health Brief. 16 March 2003 .
4. “Increased consumption of soda promotes childhood obesity.” Research Matters. 16 March 2003 .

Maybe it’s the holiday season, or maybe it’s the colder weather in many areas. But around this time of year, many individuals seem to suffer from carb and sugar cravings. We can’t help ourselves. We want to eat cookies, candy, cakes, and otherwise holiday goodies. With all the peer pressure, it has to be mandatory, and therefore we all have to gain holiday weight, or so we like to think.

As such, many would be relieved to hear from Judith Wurtman PhD, coauthor of The Serotonin PowerDiet. Wurtman claims that some individuals may actually be subconsciously trying to improve their mood by increasing carb intake. So how do you know if it’s the holiday blues or peer pressure?

Scientists suggest that you are more likely to suffer from holiday blues related carb cravings if you are on a high protein, low or no carb diet in any season. Evelyn Tribole RD, a dietician based out of Newport Beach, CA says, “It’s a survival mechanism. You don’t want to kill for a piece of broccoli, but you’d kill for a piece of bread.” In other words, your body is reacting to its needs, rather than just unhealthy desires.

Wurtman also suggests that blues may be more common around the holidays due to SAD, otherwise known as seasonal affective disorder. These individuals are likely to take in an extra 800 calories in an effort to boost their mood, and this can lead to higher rates of obesity. One study conducted by Wurtman suggests that these carb cravers actually do experience a lift in mood after consuming high carb snack foods, while those individuals not affected by these cravings reported being sleepy after the same intake.

Extra caloric intake is normal during the holidays. Most people cook extra treats, and parties are more prevalent. But if your carb cravings seem to increase during the winter season and you actually experience an elevation in mood after significant carb intake, it may have something to do with your body’s needs and seasonal affective disorder. And if you decide these cravings are out of control, you may want to consult your physician.

1. Judith Wurtman, PhD, former research scientist, Massachusetts Institute of Technology, Cambridge, Mass.; co-author, The Serotonin Power Diet.
2. Evelyn Tribole, RD, dietitian, Newport Beach, Calif.; author, Healthy Homestyle Cooking and Ultimate Omega-3 Diet.
3. Edward Abramson, PhD, professor emeritus of psychology, California State University, Chico; author, Emotional Eating.
4. Wurtman, R. Scientific American, January 1989: vol 260: pp 68-75.
5. National Alliance on Mental Illness: “Seasonal Affective Disorder.”Reviewed on October 19, 2008