Category: Weight Loss

Study participants lost weight without dieting or making other lifestyle changes.

Taking a vitamin D supplement is repeatedly linked to weight loss by studies.

People taking vitamin D lose weight without dieting or making other lifestyle changes.

Adding in dieting and exercise can help to boost weight loss even more.

One study has shown that people drinking more milk, which contains vitamin D and calcium, can double weight loss.

The new study included 50 overweight and obese women.

Half of them received doses of vitamin D equivalent to almost 10,000 IU per day over six weeks.

The study’s authors write:

“Previous studies had shown that the vitamin D deficiency is more prevalent in obese people and there was an inverse association between vitamin D, body mass index, and weight.”

The other half received a placebo that they were told was vitamin D, but was in fact inert.

The researchers measured people’s weight, waist and hip circumference, cholesterol and other biological markers, before and after supplementation.

The results showed that people taking vitamin D lost 3.5 pounds after taking vitamin D for six weeks.

The study’s authors explain the results:

“The findings of this double-blind clinical trial study in obese and overweight women aged 20–40 years showed that supplementation of the vit D with dozes 50,000 IU/w for 6 weeks reduced significantly the mean BMI [body mass index], weight and on the other hand, it increased significantly the level of vit D in comparison with the control group.”

The average weight loss was around 3.5 pounds in the vitamin D group compared with no change in the control group.

Around half the world’s population is deficient in vitamin D.

Foods that are rich in vitamin D include oily fish and eggs, but most people get their vitamin D from the action of sunlight on the skin.

The study was published in the International Journal of Preventative Medicine (Khosravi et al., 2019).

The way of thinking is linked to a 34 percent lower obesity risk.

People who think mindfully have less belly fat.

Mindfulness is not only linked to a reduced amount of abdominal fat, but also a 34 percent lower chance of being obese.

Being mindful does not necessarily mean meditating, it can just mean everyday mindfulness.

Some people are naturally more mindful, but the trait can be trained.

Many of the things people consume, they do so automatically, without attending to the consequences.

Attention to the present moment may also help overcome a common aversion to exercising.

The conclusions come from a study that included 394 people.

They were tested for mindfulness and scanned for body mass.

People with low levels of mindfulness tended to agree with statements like:

• I find it difficult to stay focused on what’s happening in the present.
• I could be experiencing some emotion and not be conscious of it until some time later.

The results showed a modest link between higher mindfulness and a lower risk of being obese.

Mindfulness probably helps reduce belly fat by increasing awareness of eating and drinking behaviours.

Eating is so routine that we easily zone out from the experience.

While the mind wanders, though, eating can continue automatically.

Studies have shown that people eat more when they are distracted, like when watching TV or talking with friends.

Unfortunately, when not focusing on our food, we tend to eat more and get less enjoyment from it.

The positive effects of mindfulness extend out to physical features like lower blood pressure and lower cortisol levels.

In addition to its physical benefits, mindfulness has been shown to have therapeutic benefits in depression, anxiety, substance abuse, chronic pain and eating disorders.

The study was published in the journal International Journal of Behavioral Medicine (Loucks et al., 2015).

Up to 40 percent of the population have a vitamin D deficiency.

Taking vitamin D supplements is linked to losing four times as much weight, research finds.

People who took a vitamin D supplement also doubled the number of inches by which they reduced their waistlines.

As many as 40 percent of the population have a vitamin D deficiency.

A deficiency in this vitamin has been linked to increased inflammation the body.

Foods that are rich in vitamin D include oily fish and eggs, but most people get their vitamin D from the action of sunlight on the skin.

Being deficient in vitamin D is repeatedly linked to being overweight and obese.

The conclusions come from a study of 400 obese and overweight people, all of whom had a vitamin D deficiency.

All were put on a low-calorie diet, but they were split into three groups, with each given different amounts of vitamin D supplementation.

One had none, another had 3,000 IU per day and the remainder had 800 IU per day.

After six months, the results showed that those taking the highest amount of 3,000 per day had lost 12 pounds.

Those taking 800 IU per day had lost 8 pounds and those taking none lost just 2.6 pounds.

The study’s authors explain the results:

“The present data indicate that in obese and overweight people with vitamin D deficiency, vitamin D supplementation aids weight loss and enhances the beneficial effects of a reduced-calorie diet.”

The results also revealed that vitamin D helped people lose more from their waistlines.

The group taking 3,000 IU per day lost two inches in comparison to just 1 inch in the control group.

The researchers conclude:

“All people affected by obesity should have their levels of vitamin D tested to see if they are deficient, and if so, begin taking supplements.”

The study was presented at the European Congress on Obesity, 2015 (Vigna et al., 2015).

The overweight, obese and old can lose the same amount of weight as the young by making these changes.

Contrary to the current belief, age does not hinder weight loss.

A study finds that obese patients aged 60 years or even older are able to lose the very same amounts of weight as younger patients.

The weight loss plans are similarly effective for older persons, using lifestyle changes which include psychological support, dietary modification, and boosting physical activity.

Researchers from the Warwickshire Institute enrolled 242 morbidly obese patients and provided them lifestyle weight loss interventions from 2005 to 2016.

The results show that those were 60 or older lost 7.3 percent of their weight while the younger group achieved a 6.9 percent weight reduction.

All the patients who were assigned to the hospital‐based obesity service at WISDEM Centre received a lifestyle intervention programme.

Each patient received an individual lifestyle-based change plan concentrating on healthy diet, change in eating habits, encouraging exercise and psychological help.

Obesity is associated with greater mental problems and death.

Losing weight can reduce over 50 comorbid conditions such as osteoarthritis, diabetes, heart disease, anxiety, and depression in obese individuals.

Dr Thomas Barber, the study’s lead author, said:

“Weight loss is important at any age, but as we get older we’re more likely to develop the weight-related co-morbidities of obesity.

Many of these are similar to the effects of aging, so you could argue that the relevance of weight loss becomes heightened as we get older, and this is something that we should embrace.

There are a number of reasons why people may discount weight loss in older people.

These include an ‘ageist’ perspective that weight-loss is not relevant to older people and misconceptions of reduced ability of older people to lose weight through dietary modification and increased exercise.

Older people may feel that hospital-based obesity services are not for them.

Service providers and policymakers should appreciate the importance of weight loss in older people with obesity, for the maintenance of health and wellbeing, and the facilitation of healthy ageing.

Furthermore, age per se should not contribute towards clinical decisions regarding the implementation of lifestyle management of older people.

Age should be no barrier to lifestyle management of obesity.

Rather than putting up barriers to older people accessing weight loss programmes, we should be proactively facilitating that process.

To do otherwise would risk further and unnecessary neglect of older people through societal ageist misconceptions.”

Related

• Weight Loss: The 16 Best Psychological Techniques (P)

The study was published in the journal Clinical Endocrinology (Leyden et al., 2020).

Psychology study finds way out of exercise-more-then-eat-more trap.

A strange thing happen when people start exercising to lose weight.

Despite burning more calories, they frequently fail to shed the pounds.

One reason people give is that they start eating more.

It makes sense: you burn more calories, so you eat more, so you end up where you started, right?

Which leads to the question: why bother exercising for weight-loss?

The answer is: because it’s fun.

And in this one small word ‘fun’ may be a way out of this vicious circle of exercising more, then eating more.

It’s this thought that inspired Carolina Werle and colleagues to set up an experiment to test the effects on snacking of  ‘doing exercise’ versus just ‘having fun’ (Werle et al., 2014).

To investigate, they asked 56 mostly overweight women to take a half-hour walk, after which they would be served lunch.

But there was a little trick to how this walk was framed:

• Half the women were told it was exercise and that they should monitor their exertion.
• Half were told they were just having fun and they should listen to music on their walk and enjoy themselves.

Afterwards, while relaxing and eating their lunch, and without knowing it, the women demonstrated what the difference was between ‘exercising’ and ‘having fun’.

Not only were women who’d been ‘having fun’ happier and less tired after their walk, but they also ate less pudding and drank less soda.

Overall, despite burning the same amount of calories while walking, women who’d been walking for pleasure ate less afterwards.

The reason for this difference seems to be in how framing exercise affects people’s search for rewards:

“Engaging in a physical activity seems to trigger the search for reward when individuals perceive it as exercise but not when they perceive it as fun.” (Werle et al., 2014).

So the best advice is: stop exercising and go out and have fun.

If you accidentally happen to do some exercise while enjoying yourself, so much the better!

Related

• Weight Loss: The 16 Best Psychological Techniques (P)

Do not be afraid of the extra calories at breakfast.

“Most weight loss studies have determined that a very low carbohydrate diet is not a good method to reduce weight.It exacerbates the craving for carbohydrates and slows metabolism.As a result, after a short period of weight loss, there is a quick return to obesity.”

As many as 50 percent of the world’s population are deficient in this vitamin.

High levels of vitamin D in the body are linked to weight loss and losing more belly fat, research finds.

One study has found that drinking more milk, which contains calcium and vitamin D, can double weight loss.

Higher levels of the vitamin may help the body to decrease the storage of fat.

On the other hand, low levels are linked to fat storage.

People on a diet have been shown to lose 20 pounds more when their vitamin D levels are high.

The current study included 90 young US women in California whose weight and vitamin D levels were tested.

The results revealed that low levels of vitamin D were linked to being shorter and heavier.

Dr Richard Kremer, the study’s first author, said:

“The high prevalence of vitamin D insufficiency in young people living in a sun-rich area was surprising.

We found young women with vitamin D insufficiency were significantly heavier, with a higher body mass index and increased abdominal fat, than young women with normal levels.”

Vitamin D is linked to the neurotransmitter serotonin, which is involved in many vital bodily processes, including mood and sleep.

Dr. Vicente Gilsanz, study co-author, said:

“Clinicians need to identify vitamin D levels in younger adults who are at risk by using a simple and useful blood test.

Because lack of vitamin D can cause fat accumulation and increased risk for chronic disorders later in life, further investigation is needed to determine whether vitamin D supplements could have potential benefits in the healthy development of young people.”

Vitamin D deficiency has also been linked to cardiovascular diseases, autoimmune diseases and a higher chance of getting colds.

Foods that are rich in vitamin D include oily fish and eggs, but most people get their vitamin D from the action of sunlight on the skin.

The study was published in the Journal of Clinical Endocrinology & Metabolism (Kremer et al., 2008).

The best pieces of advice from people who have successfully maintained their weight loss.

People who have lost weight and managed to keep it off report that there are four main strategies that help them achieve their goal.

First, people kept themselves motivated to lose weight by thinking about the improvement in their appearance and second the medical benefits they were gaining.

Third, weight-loss maintainers persevered despite setbacks and, fourth, they continued to track food intake and weight.

Professor Suzanne Phelan, the study’s first author, said:

“One of the most impressive findings was how weight-loss maintainers described perseverance in the face of setbacks.

Weight-loss maintainers saw setbacks as part of their successful journey.

Setbacks were not described as failures.

They were seen as a temporary interruption in their path.

Many weight-loss maintainers described getting back on track at the next meal or the next day and measuring overall success based on long-term goals.”

Stay motivated

The conclusions come from a study of over 6,000 members of Weight Watchers who had lost over 50 pounds, on average, and kept it off for over 3 years.

For the study, participants were asked about their motivations and strategies related to weight loss.

Four of the biggest themes were:

• Appearance concerns: people felt motivated by their sense of shame and disgust after looking at themselves in the mirror, along with embarrassment when trying to buy clothes.
• Medical health: weight loss maintainers were motivated by the fear of diabetes, heart conditions and other medical problems related to obesity.
• Perseverance: weight-loss maintainers described their journeys as being like, “a long marathon with individual victories and setbacks,” requiring “great perseverance.”
• Tracking: weight-loss maintainers said continuing to track weight and food intake was central to success.

Fear of going back

One of the most important ways that people motivated themselves was by looking back.

Here is a quote from one anonymous weight-loss maintainer:

“What motivates me is the thought of gaining all that weight back and the negative impact it would have on me.

I don’t know if I would have the energy to start over.

It is better for me to stay within a couple pounds of goal weight and take it off when necessary.”

And another said:

“Fear of going back to the way I was and throwing all these years down the tubes.

It took me too many years to reach goal and it was a hard road.”

Again, appearance was a big motivator, said many, such as this person:

“How I feel physically and how I look physically.

I love being able to do whatever activities I choose to and my boundless energy.

I feel physically beautiful again and I love buying clothes!

Looking at my before pictures keeps me humble, recalling my “non-scale-victories” keeps me motivated daily.”

The biggest rewards

The biggest rewards people described from weight loss were major improvements in:

• confidence,
• pain,
• mobility,
• body image,
• and mental and physical health.

Some negative points were unexpected criticism, clothing costs and sagging skin.

The study was published in the journal Obesity (Phelan et al., 2022).

How to burn belly fat without eating less or trying to lose weight.

Swapping fatty foods for lower fat alternatives can reduce weight and belly fat, research finds.

Weight loss of around 3.5 pounds was achieved by people in many studies without going on a diet.

People lost weight without eating less or specifically trying to lose weight.

Those who reduced their fat intake also enjoyed lower blood pressure and lower levels of bad cholesterol.

The more fat people cut out of their diet, the greater their weight loss, researchers found.

Dr Lee Hooper, the study’s first author, said:

“The weight reduction that we found when people ate less fat was remarkably consistent – we saw it in almost every trial.

Those who cut down more on fat, lost more weight.

The effect isn’t dramatic, like going on a diet.

The research specifically looked at people who were cutting down on fat, but didn’t aim to lose weight – so they were continuing to consume a normal amount of food.

What surprised us was that they did lose weight, their BMI decreased and their waists became slimmer.”

The conclusions come from a review of 33 separate randomised controlled trials including 73,589 people around the world.

The studies compared people who cut down on their fat intake with those who carried on eating as normal.

The results showed that those who cut down on fat intake lost an average of 3.5 pounds and also reduced their waist circumference by 0.5 cm.

Dr Hooper continued:

“We didn’t consider different types of fat in this study, but cutting down on saturated fat reduces our risk of heart disease and strokes, so the healthiest way to cut down on fat is to cut down on saturated fats.

This means having low fat milk and yogurt, cutting down on butter and cheese, and cutting the fat off meat.

Most importantly have fruit instead of fatty snacks like biscuits, cake and crisps.

And remember, this isn’t a diet, so don’t take it to extremes, but work out a way of eating that you can stick to permanently.

Keeping healthy is not just about fat and weight – but cutting down on fat, especially saturated fat, is a great start.

Being physically active, not smoking, drinking alcohol in moderation, eating plenty of fruit and vegetables, and drinking plenty of fluid also help to keep us healthy.

We just need to get in the habit of doing these things,”

The study was published in the British Medical Journal (Hooper et al., 2012).