Weight Loss Research

Lunchtime Lipo. I’ve heard of it before, and I found it to be a fascinating idea. Dissolving fat and losing inches in a few minutes and without the long recovery times. You probably won’t save any money, but the recovery time alone would allow you to work and try to recover the money you spent. According to practitioners and experts, you are injected with a liquid that supposedly dissolves fat, causing you to basically defecate it from the body. There are body wraps at many spas and salons that supposedly melt fat and allow you to excrete it. It’s no exact science, but some people say it works. So why wouldn’t this work as well?

According to some not so happy and not so perfectly skinny consumers, it is very different from what advertisements would portray. One patient reported a knot the size of a tennis ball sticking out of her stomach. But when she went back to the clinic, a nurse reacted in a way I wouldn’t have predicted. Instead of apologizing, she said, “oh my goodness that is so wonderful. All your fat cells have all congregated in one area. If all our patients were like this, we’d be out of business because you know that fat’s just going. You’re the perfect person for this.” Days later, that same mass became the size of a grapefruit, and a life threatening staph infection developed requiring emergency surgery to remove the dead tissue.

First, the fact that the nurse reacted quite like that would scare me. After all, what kind of qualified nurse would actually think that a lump in the stomach is a good thing? And second, the fact that it turned out to be dead tissue that could have killed her is terrifying to say the least. Hence, it would not surprise some to know that this lunchtime lipo injection has not actually been proven to dissolve or target fat at all. Moreover, some plastic surgeons warn profusely against the use of this injection, explaining that there is no standardized formula and it is not approved by the FDA. The potential side effects speak for themselves. And now we see why I prefer less invasive alternatives such as diet pills.

http://www.livelywomen.com/2008/04/14/lunchtime-lipo-investigated-by-2020/

It’s common sense not to eat a lot of hamburgers, pizza, fries, and other fast food items if you’re on a serious diet. Some take the route of eating none, and some take the route of only on certain days. But what about the foods you think are healthy? Some of them may not actually be as healthy and good for your diet plan as you think.

First is the Chicken Caesar salad or for that matter a salad you may find at McDonalds or another fast food chain. The average chicken Caesar salad has 900 calories, 60g of which come from fat. And the average fast food chain salad is low on nutrition and high in fat, especially when you add the dressing. Instead try grilled chicken(instead of fried chicken, etc)on a bed of a variety of greens such as cucumbers, romaine lettuce, etc. It will be packed with significantly more vitamins and nutrients and less fat.

Second is the bran muffin. You think it’s healthy, because it has bran, whole grain, etc. In reality, it has 420 calories, 20g of which come from fat. Instead, try ham, egg, and cheese on an English muffin. I realize it sounds counter-intuitive. But this sandwich has 300 calories and only 12g of fat. It may surprise you, but it is true.

Third is the chicken wrap. It seems like a lot of these are centered around chicken I realize. But it is the most commonly misconceptualized meat, because people think of chicken, no matter how it is prepared, as the healthy and low fat meat. Your average chicken wrap has 700 calories with 35g of fat. I am not saying stay away from chicken all together. In fact, instead of your chicken wrap, try a grilled chicken sandwich. Again, the grilling process has less fat, less excess calories, more basic chicken, while not sacrificing so much taste. A grilled chicken sandwich has 375 calories with only 15g of fat, less than half of what a chicken wrap has.

This one may really surprise you. Stay away from the turkey burger. Everybody thinks of this as a healthier alternative to their fast food burger. But in fact, it has 850 calories with 50g of fat.l Wow….and this may really surprise you. Instead, you should try a 7oz sirloin steak. Whoever thought steak would be the alternative. But a 7oz sirloin steak only has 350 calories with only 20g of fat. It will also keep you more full for a longer period of time, therefore helping you to eat less calories throughout the day.

Finally, the fruit smoothie. I like fruit smoothies, some TV stars like fruit smoothies, and some chains like Jamba juice actually advertise use of fruit smoothies as a way to lose weight. The average fruit smoothie actually has less fruit and more sugar than you would think. It often has 600 calories, 120g of which come strait from sugars(and I don’t mean sugars from fruits). So try a 100% fruit smoothie you make at home instead. You know what is going into that, and should you use only fruit, it will average 350 calories with only 75g of sugar, much healthier.

The food industry has introduced quite a few foods as “healthy.” But as we’ve learned time and time again, you can’t always trust the media. As you can see above, you definitely shouldn’t trust advertising when you choose what food to eat. Most people choose to eat fast food based on advertising. But those who are trying to be healthier can also be misled.

It seems like everybody is now trying to get a piece of the weight loss market pie. After all, it is a multi million dollar industry. And with the good obviously comes the bad. We found a few common weight loss myths that may actually hinder your short and long term goals.

1. If I eat very few calories, I will lose tons of weight!
This philosophy does not work, because when your body does not get enough calories, it goes into what’s called starvation mode. It believes that it is starving, so it holds onto every last calorie and bit of fat it possibly can, storing it and significantly slowing your metabolism. This often happens to those suffering from anorexia nervosa. In extreme cases, there have been reports of individuals eating one small candy bar all day and actually gaining 1-2 pounds.
2. If I use a super strict diet, I’m sure to have better results than Jane up the street
When you use too strict of a diet, your body actually gets used to it and expects only that many calories, that kind of intake, etc. Eventually, you reach a plateau, where you stop losing weight. It seems like you’re exercising more, eating less, and you have a harder time than ever. And eventually, you will quit, because for most, it is just too hard.
3. I should completely cut out all my favorite foods:
There is a reason why most popular diet programs include what’s called a “cheat day.” It allows you to eat whatever you want for one day a week. Your favorite foods are not always bad, and if you try to cut them out all together, you lose a lot of the motivation for staying on the diet. You are also more prone to binge on that one food you are depriving yourself of, doing far more damage than you would eating moderate amounts of that once a week.
4. I can’t eat after 5:00 at night!
Of course, it will help if you don’t eat a midnight snack every night. After all, how much time does your body then have to burn off those calories? But if your body is extremely hungry, it will keep you up at night, which can actually lead to obesity in itself. The difference between many overweight and healthy weight individuals is just one hour’s sleep.
5. There’s no such thing as snacks for me
Snacks are actually great. Many body builders and other athletes actually eat 6 small meals per day, which would probably be equal to a snack for most of us. It allows your body to stay satisfied all of the time, while constantly burning off excess calories. So in the end, you are less prone to overeat or binge.
6. No fat allowed
Yes, that big slab of fat on your steak is probably not the best thing to eat. But you cannot cut fat completely out of your diet. It is not reasonable, or for that matter possible, and your body actually needs what are called healthy fats to burn any fat at all. Examples of these healthy fats include omega 3, omega 6, and omega 9.
7. I should skip breakfast and other meals to lose more weight:
You’ve probably heard it before. But breakfast is the most important meal of your day. It gets your metabolism going, and meals throughout the day keep your blood sugar regulated. If you skip a meal, not only will it slow your metabolism. You will be prone to eat a significant amount more at the meal you do eat.
8. No milk allowed!
As the milk commercials suggest, a moderate amount of dairy is actually key to your body’s fat burning abilities. If you don’t drink too much, dairy can actually help you to lose more weight than diet and exercise alone.
9. It’s all personal choice, and it’s your own fault if you fail
I don’t want to take all the responsibility off the individual. There are a lot of things we can control. But there are other factors such as stress, culture, genetics, health issues such as a thyroid disorder, etc. that can negatively impact our efforts. However, certain prescriptions can be used as well as natural diet pills to aid us in our weaknesses.
10. If I drink tons of water, I am sure to lose weight
It’s true, water does work as a natural appetite suppressant, and the majority of our body mass is made up of water. And when you cut out sodas and high calorie juices in favor of water, you are likely to lose weight. But drinking water in itself will not automatically produce results.

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

We’ve all heard of breaking our food intake into more frequent and smaller meals throughout the way. But who would’ve thought that exercising works the same way. Scientists now suggest in our busy society, the fact that most of us don’t have time to workout for 30 minutes straight every day may be better for our hearts. If workouts are broken into a minimum of 10 minute durations throughout the day, the American Heart Association reports it may actually reduce the risk of heart attack. They also report that those who workout more frequently during the week significantly decrease their risk of heart disease versus those who workout only 1-3 times per week.

In a 12 year study on 22,000 men, physicians found what is expected, but at the same time not. As one participates in a vigorous workout, the heart rate steadily increases up to a certain point, and the risk of heart attack related death. However, for those who participated in workouts 5 times a week instead of 1 or 3, their risk of heart disease over time went significantly down. However, according to Claudia Chae MD, benefits after 24 minutes of continuous exercise plateau.

In said study, those exercising 5 times or more per week benefited from a 46% lower rate of heart attacks and heart disease related death. Exercise was also defined by that vigorous enough to cause a sweat, and each was specifically timed. However, the population should keep in mind that no such study has yet been conducted on women, only men were included in above study.

However, in general terms, for both men and women, the American heart association still suggests that more frequent workouts of approximately 30 minute durations in those 65 or younger is better for weight loss and heart health. Some even suggest that workouts longer than 30 minutes decrease the intensity and therefore effectiveness of the workout as a whole.
1. American Heart Association Science Blog. Frequent Workouts Better For Heart. http://www.scienceblog.com/community/older/1997/A/199700045.html 1997.
2. http://www.mayoclinic.com/health/aerobic-exercise/AN01947
3. Gruenmay, Jennifer. Frequent Workouts Are More Effective. Lifescript. October 29, 2006. http://www.lifescript.com/Body/Shape/Fit-tips/Frequent_Workouts_Are_More_Effective.aspx?page=postcomment

“Cheat” days – Otherwise known as a “free” day, is a day designated to let yourself relax and eat the foods you love but can’t have under strict dietary guidelines. But won’t that undo all the hard work you’ve been doing? Maybe, but in the long run it will actually improve your chances of success. A strict diet is the way to success. But we are only human, and human nature dictates that once in a while, we fail. If we are too strict on ourselves all the time, we are prone to participate in binge eating. It may come in a week, it may come in a month, or it may come in several months, but it will come. And then, your prior success will be undone.

It may surprise some, but some of the most successful (and most strict) diet plans such as Weight Watchers, allow a cheat day once a week. This could range from one meal of whatever you want to a whole day of whatever you want. This is designed to give their users a guilt free excuse to eat their favorite foods and then to go back on the diet when that time period is over. It is also designed to prevent your body from getting used to a set amount of calories per day and reaching the plateau effect. What you eat on these cheat days is entirely up to you. Some people throw all caution to the wind, and others spend the whole day eating one thing they’ve missed, such as Fritos.

Depending on how you conduct your cheat days, it may even benefit your body and overall weight loss goals. Erik Fromm, a champion heavyweight, uses “clean cheating” every 3rd day. He doesn’t throw all caution to the wind, rather “When I cheat, I eat foods such as fat free frozen yogurt or I’ll have a carb drink. Both of these options have no fat and a moderate amount of carbs in the form of sugars.” On the other two days in the cycle, his diet is largely protein based, but these small carb filled items boost his metabolism and replenish glycogen stores in the muscles(1).

So given all the ways you can approach your “cheat” day, here is what I suggest. Don’t go crazy and throw all caution to the wind. You will just end up making yourself sick, due to all the extra carbs and fat your body is not used to. Instead, conduct your meals as you would on a regular day. But add one extra element to one or two of your meals that would not normally be there. In other words, if you love the great wall chocolate cake from PF Chang’s, add that as a dessert to a diet smart dinner. This way, you won’t add a significant amount of calories to your diet or make you sick, your metabolism will speed up, and you will be less likely to participate in binge eating.

1. Stiefel, Steve. The Cheat Is On: Regular Cheat Days Help Super Heavyweight Erik Fromm Prepare For Contests – http://findarticles.com/p/articles/mi_m0KFY/is_5_23/ai_n14706845

Your average bodybuilder probably consumes at least one protein drink among other protein based supplements every day. For some of us, this may be an exciting incentive to buy protein powders from companies like GNC. For others of us, this may be a bit daunting, our aim is to lose weight, not to become Arnold Schwarzenagger.

But no matter your weight goal, power smoothies may be the way to go. Especially if they are homemade, you have total control over what goes into them, and therefore what issue they may address. They can be packed with fiber, soy or whey protein, essential fats, yogurt, and other ingredients that will keep you full and energized for hours to come. This means over time, you will be consuming fewer calories, without starving yourself, and therefore you will be able to lose weight and not force your body to store fat in starvation mode.

The New York Obesity Research Center recently conducted a study on the use of GNC’s soy-based shakes to test this theory. Those using the shakes lost 3 times more weight than those consuming the same number of calories in regular foods. Likewise, those eating Kashi GoLean Meal Replacements over a 3 month period of time lost a significant amount more weight than those on a regular low calorie diet. Finally, Slim fast users lose twice as much weight over a 12 week period of time as those again on a traditional low calorie diet.

Whether you are looking to build more muscle or just lose weight, consuming a higher amount of protein provided by some specialty protein shakes at breakfast will contribute. Harvard University showed that 6 hours after breakfast, those who consumed a high carbohydrate breakfast found themselves fatigued and inefficient, whereas those who consumed a high protein meal were more efficient and experienced a higher rate of metabolism.

In short, if you want to lose weight, use meal replacement shakes. It will shrink the stomach, allow you not to starve yourself to lose weight, rev up the metabolic rate, and it is highly adjustable according to your personal needs, wants, or goals.

1. April 4, 2001 Press Release titled: Scan Diet clinically proven effective for weight loss and cholesterol reduction.

2. *Harvard study: G.W. Thorn, J.T. Quinby and M. Clinton, Jr. “A Comparison of the Metabolic Effects of Isocaloric Meals of Varying Compositions with Special Reference
to the Prevention of Postprandial Hypoglycemic Symptoms,” Annals of Internal Medicine, XVIII 1943.