Category: Weight Loss

The hours of fasting suitable for most people who want to lose weight but keep their energy and mood high.

Eating within a ten-hour time frame is feasible for most people and they feel less hungry, more energetic and have a better mood, a study suggests.

Intermittent fasting is an umbrella term for dietary restriction plans that follow different meal timing schedules for a period of time.

In recent years, restricted eating set within a specific time window has become a popular weight loss plan.

Ten-hour window

Researchers from King’s College London, evaluated the health benefits gained from intermittent fasting.

They noticed that most people can adhere to eating meals within a ten-hour window of the day and fasting for the remaining 14 hours.

In that case, if your first meal is at 9 am, your last meal must be by 7 pm, then you avoid eating until the next morning at 9 am.

While some recommend a six-hour eating window for an intermittent fasting regime, this study shows that restrictive eating within a ten-hour time frame offers several health benefits such as reduced hunger, increased energy, and positive mood.

Furthermore, they found that participants who stuck to their eating window consistently benefited more than others who changed their daily eating schedule.

Dr. Sarah Berry, the study’s senior author, said:

“This is the largest study outside of a tightly controlled clinic to show that intermittent fasting can improve your health in a real world setting.

What’s really exciting is that the findings show that you don’t have to be very restrictive to see positive results: a ten-hour eating window, which was manageable for most people, and improved mood, energy levels and hunger.

We found for the first time that those who practiced time-restricted eating, but were not consistent day to day, did not have the same positive health effects as those who were dedicated every day.”

Feeling satiated

For this study, about 38,000 participates were assigned to use the ‘ZOE Health’ app for a period of three weeks.

For the first week, subjects followed their usual diet and then for two weeks they had to eat within a ten-hour window.

The health benefits were also greater for those who had adapted to a longer eating window prior to the study.

Dr Kate Bermingham, study co-author, said:

“This study adds to the growing body of evidence showing the importance of how you eat.

The health impact of food is not just what you eat but the time at which you choose to consume your meals, and eating window is an important dietary behaviour that can be beneficial for health.

Findings shows that we don’t need to be eating all the time.

Many people will feel satiated and even lose weight if they restrict their food to a ten-hour window.”

Related

• Portion control is a better strategy for weight management than intermittent fasting.
• Continuous dieting and intermittent fasting can lead to the same amount of weight loss.
• A 14-day break from dieting helps increase weight loss by 50 percent.
• Pesco-Mediterranean combined with time-restricted eating is ideal for improving heart health.

The study was presented by King’s College London researchers at the European Nutrition Conference in Belgrade, Serbia (Berry et al., 2023).

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).

The vitamin deficiency linked to increased belly fat.

Higher levels of vitamin D are linked to reduced belly fat, research shows.

The conclusions come from a study including thousands of people.

The researchers measured people’s total body fat and abdominal (belly) fat, along with their vitamin D levels.

The results showed that for both men and women vitamin D deficiency was linked to increased belly fat.

However, for women, low vitamin D levels were linked to both increased belly fat and increased total body fat.

For men, though, low vitamin D levels were linked to more belly fat and more liver fat.

More than half of people around the world may be deficient in vitamin D.

Dr Rachida Rafiq, the study’s first author, said:

“Although we did not measure vitamin D deficiency in our study, the strong relationship between increasing amounts of abdominal fat and lower levels of vitamin D suggests that individuals with larger waistlines are at a greater risk of developing deficiency, and should consider having their vitamin D levels checked.”

It is not yet known if low vitamin D levels are causing more fat to be stored or are a result of it.

Dr Rafiq explained:

“Due to the observational nature of this study, we cannot draw a conclusion on the direction or cause of the association between obesity and vitamin D levels.

However, this strong association may point to a possible role for vitamin D in abdominal fat storage and function.”

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.

That is why levels are typically lower in the body through the winter months in more Northern climes.

The study was published in the journal Clinical Nutrition (Rafiq et al., 2018).

Do not be afraid of the extra calories at breakfast.

Having a breakfast high in protein, as well as carbs can potentially quadruple weight loss.

Dieters should include high quality proteins like eggs, Greek yogurt and lean meats for their breakfasts.

Do not be afraid of the extra calories at breakfast.

Having more calories for breakfast has been linked to more than doubling weight loss, one study has found.

Research has also found that having a breakfast high in protein lowers cravings for high-sugar and high-fat foods and suppresses appetite during the day.

Even having a desert at breakfast, such as a cookie or piece of chocolate cake, was linked by another study to lower levels of insulin later on and healthier triglyceride levels.

In general, people who consume their daily calories earlier in the day can double weight loss.

In one study, for example, dieters had a large meal for breakfast that was rich in protein and carbs.

They then stuck to a low calorie, low-carb diet for the rest of the day.

The results of the study showed that people following this diet lost four times as much weight as those just following a standard low-carb diet all day long.

The study’s author, Dr Jakubowicz said:

“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.”

Out of all the meals, breakfast is the most important one throughout the day, but 60 percent of young American adults skip it.

Skipping breakfast is common, especially for teenagers in which the habit is strongly linked to weight gain, increased BMI and obesity.

The studies were published in the International Journal of Obesity and the American Journal of Clinical Nutrition (Bauer et al., 2015; Leidy et al., 2013).

This technique helps overcome one of the biggest barriers to weight loss.

People who learn to be less concerned about their weight can triple their weight loss, research finds.

The reason is that people with a better body image automatically eat more healthily.

Unfortunately, overweight people often have body image problems.

Worrying about what other people think or how they appear can be a large barrier to weight loss.

Instead, learning to love ones’ body and worrying less about its size has a positive effect.

The study involved 239 overweight women who followed a standard exercise and diet program for a year.

However, half of them were given sessions focused on body image.

They were told how the emotions can influence eating.

For example, negative moods can trigger bouts of eating to feel better, rather than eating to satiate hunger.

This is known as emotional eating.

The women were also encouraged to love their bodies.

The results of the study showed that those who improved their body image had triple the weight loss of the control group.

They lost an average of 7 percent of their body weight.

Dr Pedro Teixeira, study co-author, said:

“Body image problems are very common amongst overweight and obese people, often leading to comfort eating and more rigid eating patterns, and are obstacles to losing weight.

Our results showed a strong correlation between improvements in body image, especially in reducing anxiety about other people’s opinions, and positive changes in eating behavior.

From this we believe that learning to relate to your body in healthier ways is an important aspect of maintaining weight loss and should be addressed in every weight control program.”

The study was published in the International Journal of Behavioral Nutrition and Physical Activity (Carraça et al., 2011).

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).

These weight loss drugs have been found to increase the risk of pancreatitis and other serious digestive disorders.

Semaglutide (Wegovy, Ozempic, and Rybelsu) and liraglutide (Victoza and Saxenda) are GLP-1 agonists drugs which have been lauded for their weight loss effect.

However, a study has revealed that these popular antidiabetic drugs increase the risk of severe gastrointestinal disorders.

Semaglutide and liraglutide belong to a class of medications that copy the glucagon-like peptide 1 (GLP-1) hormone in order to control blood sugar levels and reduce hunger in people with diabetes.

Despite their anti-obesity effects, increased risk of gastrointestinal problems such as bowel obstruction, stomach paralysis, and pancreatitis is concerning.

Mr Mohit Sodhi, the study’s first author, said:

“Given the wide use of these drugs, these adverse events, although rare, must be considered by patients thinking about using them for weight loss.

The risk calculus will differ depending on whether a patient is using these drugs for diabetes, obesity or just general weight loss. People who are otherwise healthy may be less willing to accept these potentially serious adverse events.”

Unaware of side-effects

GLP-1 drugs are designed to help treat type-2 diabetes, but in the United States there were 40 million prescriptions for weight loss in 2022.

The clinical trials focused only on the drug’s effectiveness for weight loss and so many are not aware of the gastrointestinal side-effects.

Dr. Mahyar Etminan, the study’s senior author, said:

“There have been anecdotal reports of some patients using these drugs for weight loss and then presenting with repeated episodes of nausea and vomiting secondary to a condition referred to as gastroparesis.

But until now, there hasn’t been any data from large epidemiologic studies.”

The study used the records of 16 million American patients, comparing the incidence of gastrointestinal adverse events in liraglutide or semaglutide users with those using bupropion-naltrexone (a weight loss medication sold under brand name Contrave).

The data analyses showed that for the GLP-1 drugs:

• the risk of pancreatitis was 9.09 times higher compared to bupropion-naltrexone,
• the risk of bowel obstruction was 4.22 times higher,
• and the risk of gastroparesis or stomach paralysis was 3.67 times higher.

Severe abdominal pain

Pancreatitis is inflammation of the pancreas followed by severe abdominal pain: sometimes hospital admission and surgery is required.

Bowel obstruction is a disorder in which food can’t pass through the small or large intestine, causing symptoms such as vomiting, nausea, bloating, and cramping.

Gastroparesis, or stomach paralysis, is a disorder in which the movement of food slows down from the stomach to the small intestine causing symptoms such as abdominal pain, vomiting, and nausea.

Despite the rarity of side-effects (since millions are taking the medications), hundreds of thousands of people could still experience these issues.

Mr Sodhi said:

“These drugs are becoming increasingly accessible, and it is concerning that, in some cases, people can simply go online and order these kinds of medications when they may not have a full understanding of what could potentially happen.

This goes directly against the mantra of informed consent.”

Related

• Semaglutide could be an effective weight loss medication.
• Ozempic lowers blood sugar and increases weight loss.
• GLP-1 agonists that treats obesity may also help to destroy cancer cells.

The study was published in Journal of the American Medical Association (Sodhi et al., 2023).

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

People who think mindfully have less belly fat, research finds.

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 (try these mindfulness exercises).

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).

Studies have linked a range of natural supplements to increased weight loss.

A number of different natural supplements have been linked to weight loss by research.

Drinking from two to four cups of green tea per day has been repeatedly linked to weight loss.

Those drinking four cups a day lost 5.5 pounds across eight week in one study.

Adding additional exercise on top may boost weight loss even further.

Green tea may be effective because it helps to regulate glucose levels.

The active ingredient is a type of flavonoid called gallated catechins, also known as EGCG.

However, if you are going to take a green tea supplement then beware of the side-effects, such as liver toxicity.

Dr Josh Lambert, the study’s first author, said:

“No person can sit down and drink 16 cups of green tea all at once.

However if you take a supplement you can get that type of green tea extract dose, so there is some indication that the dosage form has an influence on the potential to cause liver toxicity.”

One way of reducing the chance of liver toxicity from taking too much green tea is to begin drinking green tea weeks before taking the supplement.

The conclusions come from a study that compared two groups of mice.

One group was pretreated with low doses of green tea extract before being given higher doses later on.

The results showed that pretreatment with a lower dose reduced the chance of liver toxicity by 75 percent.

Dr Lambert said:

“We believe this study indicates that those who are chronic green tea consumers would be less sensitive to potential liver toxicity from green-tea-based dietary supplements.

If you are going to take green tea supplements, drinking green tea for several weeks or months ahead of time may reduce your potential side effects.”

A better option, Dr Lambert thinks is to drink green tea instead:

“Drinking green tea rather than taking supplements will allow you to realize the benefits and avoid the risk of liver toxicity.

The beneficial effects that people have reported as being associated with green tea are the result of dietary consumption rather than the use of supplements.

The relative risk of using supplements remains unclear.”

The study was published in the journal Food and Chemical Toxicology (James et al., 2015).