A Weight Loss Technique That Boosts Self-Control

This weight loss tip uses reverse psychology.

This weight loss tip uses reverse psychology.

When people are reminded how difficult it is to lose weight, it boosts their self-control, recent research finds.

The study found that people who are told that the temptations are too strong and their self-control too weak, actually developed more self-control.

By telling people how hard something is, they become more determined to overcome it.

Ironically, this form of reverse psychology works, the study suggests.

Professor Michael Lowe, the study’s first author, explained:

“We said, ‘It’s impressive and encouraging that you are taking this step to improve your weight and health, but we need to help you understand the daunting challenges you’re facing.’

The reason we did this was not to discourage them, but to give them a more realistic sense of how crucial it is for them to make lasting changes in their parts of the food environment that they could control.”

The study included 262 overweight and obese people.

Half were given cognitive therapy while the other half made changes to the food environment in their homes.

Both groups lost the same amount of weight, the results revealed.

However, some people were reminded how difficult weight loss is as an incidental part of the home food environment (HFE) group.

This group ended up losing more weight.

Professor Lowe explained:

“…by questioning the usefulness of building self-control skills, the HFE treatment may have bolstered the very capacity it was meant to downplay — stronger self-control with regard to food.”

Professor Lowe thinks that weight loss groups need to consider the type of support they provide:

“Rather than acting as cheerleaders giving facile encouragement, leaders of weight loss groups might serve their clients better by providing a more sobering description of the challenges participants face.”

The study was published in The American Journal of Clinical Nutrition (Lowe et al., 2018).

A Common Barrier To Weight Loss

The habit is linked to decreased physical activity and a worse diet, which are both serious barriers to weight loss.

The habit is linked to decreased physical activity and a worse diet, which are both serious barriers to weight loss.

Smartphones are a common barrier to weight loss, new research suggests.

High levels of smartphone use are linked to decreased physical activity and a worse diet, which are both serious barriers to weight loss.

People using their smartphones for 5 or more hours per day had a 43 percent higher risk of obesity, researchers found.

They were also more likely to have lifestyle habits that increase the risk of heart disease.

Like many technologies, smartphones are not inherently good or bad in themselves — the key is how they are used.

Ironically, researchers have long been testing the use of smartphones to help people lose weight.

Using smartphones to help motivate weight loss and keep track of eating and exercise habits may be helpful in fighting obesity, studies have suggested.

Dr Mirary Mantilla-Morrón, the study’s first author, believes many people do not take advantage of the positive side of the technology:

“It is important that the general population know and be aware that, although mobile technology is undoubtedly attractive for its multiple purposes, portability, comfort, access to countless services, information and entertainment sources, it should also be used to improve habits and healthy behaviors.

Spending too much time in front of the Smartphone facilitates sedentary behaviors, reduces the time of physical activity, which increases the risk of premature death, diabetes, heart disease, different types of cancer, osteoarticular discomfort and musculoskeletal symptoms.”

The study included 1,060 young adults with an age of around 19 or 20.

The results showed that those using smartphones were twice as likely to eat more fast food, sweets and sugary foods in general, on top of decreased physical activity.

Dr Mantilla-Morrón said:

“The results of this study allow us to highlight one of the main causes of physical obesity, a risk factor for cardiovascular disease.

We have also determined that the amount of time in which a person is exposed to the use of technologies — specifically prolonged cell phone use — is associated with the development of obesity.”

The study was presented at the American College of Cardiology Latin America Conference 2019 (Mantilla-Morrón et al., 2019).

The Emotion That Blocks Weight Loss

A hidden factor that causes weight gain and obesity much faster than you think.

A hidden factor that causes weight gain and obesity much faster than you think.

When it comes to weight control, people tell themselves to avoid indulging in high-calorie foods.

But avoiding eating when you are stressed is even more important because stress activates a pathway in the brain causing more weight gain.

Some people lose their appetite under stress but most people eat more and crave more high calorie foods containing fat and sugar.

A study suggests that eating high-calorie foods under stressful conditions results in putting on more weight than eating the same foods without stress.

They reveal that while the hypothalamus in the brain regulates food intake, the amygdala responds to emotion and anxiety.

When we are stressed a neuropeptide Y (NPY) molecule in the amygdala is produced causing more weight gain.

Dr Kenny Chi Kin Ip, the study’s first author, said:

“Our study showed that when stressed over an extended period and high calorie food was available, mice became obese more quickly than those that consumed the same high fat food in a stress-free environment.

We discovered that when we switched off the production of NPY in the amygdala weight gain was reduced.

Without NPY, the weight gain on a high-fat diet with stress was the same as weight gain in the stress-free environment.

This shows a clear link between stress, obesity and NPY.”

After having a meal our body produces insulin so cells can take the glucose from the blood and it signals the hypothalamus to stop eating.

But stress combined with high calorie foods increases insulin levels more than 10 times than when we eat the same food with no stress.

The more insulin in the amygdala, the less sensitive the nerve cells will become.

These nerve cells are responsible for producing NPY and this situation they will increase their NPY production.

The consequences are that the body asks for more food and also stores the fat and sugar instead of using them for fuel.

Professor Herbert Herzog, the study’s leader, said:

“Our findings revealed a vicious cycle, where chronic, high insulin levels driven by stress and a high-calorie diet promoted more and more eating.

This really reinforced the idea that while it’s bad to eat junk food, eating high-calorie foods under stress is a double whammy that drives obesity.”

The study was published in Cell Metabolism (Ip et al., 2019).

Weight Loss: Research Reveals An Easy Way To Shed Pounds

Surprisingly, weight loss was achieved without making other changes to diet or lifestyle.

Surprisingly, weight loss was achieved without making other changes to diet or lifestyle.

Small changes to meal times could lead to a doubling in weight loss, research finds.

Consuming more of the day’s calories earlier can help to reduce belly fat and double weight loss, scientists have found.

Higher quality sleep — which is linked to eating earlier — may be one of the reasons that weight loss is improved.

The study included 31 obese and overweight people who were following a weight loss diet.

Their sleep and movements were tracked using wearable activity monitors.

The results of the study showed that those who had more of their calories earlier in the day ended up lowering their body mass index more and they had lower body fat.

Those that ate earlier also went to sleep earlier.

Late night snacking is known to be one of the great enemies of weight loss and good quality sleep.

Dr Adnin Zaman, the study’s first author, said:

“We used a novel set of methods for simultaneous measurement of daily sleep, physical activity, and meal timing patterns that could be used to identify persons at risk for increased weight gain.

Given that wearable activity monitors and smartphones are now ubiquitous in our modern society, it may soon be possible to consider the timing of behaviors across 24 hours in how we approach the prevention and treatment of obesity.”

Eating earlier in the day is not the only approach involving shifting meals that works.

Another approach is to move meals more towards the middle of the day — in other words eat breakfast later and supper earlier.

Participants in one study who ate breakfast 90 minutes later and supper 90 minutes earlier doubled their weight loss.

Surprisingly, this was without making other changes to diet or lifestyle.

The study was presented at ENDO 2019, the Endocrine Society’s annual meeting in New Orleans, La.

Weight Loss: The Simple Foods That Help Shed Pounds

Four common foods linked to weight loss.

Four common foods linked to weight loss.

Making relatively small changes to the dietary balance of foods can lead to dramatic weight loss, new research finds.

Four foods that are strongly linked to weight loss are seafood, yogurt, skinless chicken and nuts.

In contrast, processed meats and red meats are the foods most strongly linked to weight gain.

Dr Jessica Smith, the study’s first author, said:

“There is mounting scientific evidence that diets including less low-quality carbohydrates, such as white breads, potatoes, and sweets, and higher in protein-rich foods may be more efficient for weight loss.

We wanted to know how that might apply to preventing weight gain in the first place.”

The study included data from three studies which followed over 120,000 people across 16 years.

The results showed that for avoiding weight gain, low-glycaemic load diets were the best.

Foods to avoid include refined grains, sugars and starches, which are all linked to blood pressure spikes and the development of type 2 diabetes.

Low-fat dairy was not linked to weight loss, Dr Smith said:

“The fat content of dairy products did not seem to be important for weight gain.

In fact, when people consumed more low-fat dairy products, they actually increased their consumption of carbs, which may promote weight gain.

This suggests that people compensate, over years, for the lower calories in low-fat dairy by increasing their carb intake.”

Dr Dariush Mozaffarian, study co-author, said:

“Our study adds to growing new research that counting calories is not the most effective strategy for long-term weight management and prevention.

Some foods help prevent weight gain, others make it worse. Most interestingly, the combination of foods seems to make a big difference.

Our findings suggest we should not only emphasize specific protein-rich foods like fish, nuts, and yogurt to prevent weight gain, but also focus on avoiding refined grains, starches, and sugars in order to maximize the benefits of these healthful protein-rich foods, create new benefits for other foods like eggs and cheese, and reduce the weight gain associated with meats.”

The study was published in the American Journal of Clinical Nutrition (Smith et al., 2015).

The Fastest Weight Loss Technique

The programme worked at three times the speed of ‘normal’ dieting.

The programme worked at three times the speed of ‘normal’ dieting.

A total diet replacement programme is one of the fastest ways to lose weight, recent research finds.

Almost half of the people in the study lost over 15 percent of their body weight in 12 weeks.

It worked at three times the speed of ‘normal’ dieting.

A total diet replacement programme involves replacing all foods with soups, shakes and bars.

This cuts calorie intake to just the essentials: around 1,000 per day, including vital vitamins and minerals.

People also consume an additional three pints of water or other non-caloric drink each day.

In addition, people may take a fibre supplement, such as benefiber or fybogel, to prevent constipation.

Professor Susan Jebb, the study’s first author, said:

“In the past we have worried that a short period of rapid weight loss may lead to rapid weight regain, but this study shows that nine months after the intensive weight-loss phase, people have lost more than three times as much weight as people following a conventional weight-loss programme.”

The study included 278 people who either followed the total diet replacement programme or who went to their doctor’s normal weight reduction clinic.

The results showed that total diet replacement led to weight loss of 24 pounds.

The ‘usual care’ group lost 8 pounds in comparison.

Professor Paul Aveyard, study co-author, said:

“Losing weight and keeping it off is hard and we know that people welcome support from their GP.

This study shows that GP referral to a total diet replacement programme in the community is an effective intervention which GPs can confidently recommend, knowing that it leads to sustainable weight loss and lowers the risk of heart disease and diabetes.

This model of care can be safely offered by GPs in routine primary care.”

Total diet replacement programmes are safe for most people.

However, some people may be at risk, so should consult their physician before starting an extreme diet.

A total diet replacement programme should not be followed for more than 12 weeks.

Normal food is gradually reintroduced at the end of the diet phase.

The study was published in the British Medical Journal (Astbury et al., 2019).

The Number Of Steps Required For Weight Loss

The number of steps that could prevent weight gain.

The number of steps that could prevent weight gain.

Many people, especially those who want to lose weight and feel healthy, think of walking 5 miles a day or 10,000 steps as the gold standard.

Experts have looked into 10,000 steps effect and say that people would see the physical and mental health benefits of walking even by just doing 7,500 steps.

However, increasing this to 15,000 steps a day won’t protect people from gaining weight unless they diet or reduce their food intake.

In this study, 120 students were asked to do 10,000, 12,500, or 15,000 steps per day for six days, over nearly six months.

In the meantime, the research team kept measuring participants’ weight and their daily calorie intake.

The team found that the recommended 10,000 steps per day didn’t prevent weight gain in students.

In fact, even if they increased the walks to 15,000 steps this didn’t stop participants putting on weight.

On average, they gained 1.5 kg (3.5 lbs) over the six month period of the study.

Professor Bruce Bailey, the study’s first author, said:

“Exercise alone is not always the most effective way to lose weight.

If you track steps, it might have a benefit in increasing physical activity, but our study showed it won’t translate into maintaining weight or preventing weight gain.”

Despite the fact that increasing steps didn’t matter for maintaining weight, this routine physical activity provided several emotional and health benefits.

One obvious positive effect was that sedentary time decreased by 77 minutes per day in the 15,000-step group.

Professor Bailey said:

“The biggest benefit of step recommendations is getting people out of a sedentary lifestyle.

Even though it won’t prevent weight gain on its own, more steps is always better for you.”

The study was published in the Journal of Obesity (Bailey et al., 2019).

Weight Loss: 4 Mental Tricks That Work

There are four mental tricks that work to help people avoid temptations.

There are four mental tricks that work to help people avoid temptations.

Making plans to avoid temptations is a good way to increase weight loss.

Rather than relying on self-control in the moment, planning to avoid temptation is much more effective, new research finds.

People who plan ahead are more likely to reach their weight loss goals.

There are four mental tricks that work to help people avoid temptations, the researchers found.

1. Avoid the situation

Do not go near situations where the temptation is present.

Dieters should avoid the kitchen or any other venue where self-control is tested.

Other danger points include fast food restaurants, the confectionary aisle at the supermarket and vending machines.

2. Change the situation

Where the environment can be controlled, remove the temptation.

Avoid having the wrong foods in the house, then it is much more difficult to eat them.

3. Think differently

Start thinking of fattening foods as disgusting.

Visualise cookies, or any other banned food, as likely to upset the stomach.

Recall what the tempting foods will do to the waistline.

4. Distraction

When faced with unavoidable temptations, use distraction to avoid focusing on the temptation.

In the first instance, do not look at tempting foods.

Plan ahead

The conclusions come from two studies that tested five different methods of self-control.

The study’s authors explain the results:

“People rely on several self-control strategies.

The use of these strategies can be planned ahead of time, before a temptation is directly experienced.

And, planning self-control ahead of time may be critically involved in achieving long-term goals.”

In contrast, the technique that didn’t work involved simply trying to avoid the temptation when faced with it.

The authors write:

“We found evidence suggesting that participants sometimes formed plans for how to manage temptations and that these plans were indeed related to the initiation of diverse self-control strategies.

People can, indeed, proactively initiate self-control.

And those who do so are better able to make progress toward their long-term goals.”

The study was published in the journal Personality and Social Psychology Bulletin (Williamson & Wilkowski, 2019).

Weight Loss: How To Control Your Appetite

Adding this to your weight loss diet regimen could be a bonus as it reduces hunger and stops overeating.

Adding this to your weight loss diet regimen could be a bonus as it reduces hunger and stops overeating.

Contrary to popular belief exercise reduces appetite, a study has found.

Following a low-calorie diet works better if combined with exercise because physical activity can be a protective factor against overeating.

Several studies have suggested that exercise will increase appetite which results in overeating.

However, other studies have shown that physical activity protects people against dietary lapses caused by hunger, stress, and lack of motivation.

Researchers from Drexel University Center for Weight, Eating and Lifestyle Science reveal that engaging in exercise can improve people’s eating behavior and help control hunger when they are on a low-calorie diet.

Ms Rebecca Crochiere, the study’s first author, said:

“Almost all behavioral weight loss programs prescribe exercise because of its health benefits and because it expends energy or ‘burns calories’.

Interestingly, our study suggests that exercise may also aid in adhering to a reduced-calorie diet, perhaps through improved regulation of appetite or eating behavior.

It adds another reason to engage in exercise if one is seeking weight loss.”

The team examined the effect of exercise on the appetites of 130 overweight and obese subjects who followed a reduced-calorie diet and physical activity program.

The team noticed that when participants didn’t exercise, the odds of overeating was increased by 12 percent.

But when these subjects exercised for 60 minutes, the risk of overeating was reduced by five percent.

Moreover, for every extra 10 minutes of physical activity that they had, the risk of overeating reduced by one percent.

They also found that the intensity of the exercise affected participants’ eating behaviour and their food intake.

Light physical activity had the most protective effect against overeating than moderate and vigorous work outs.

Ms Crochiere said:

“These findings can help researchers to better understand when participants who are seeking weight loss are at risk of overeating.

It can inform the development of treatments that prevent overeating and facilitate weight loss.”

The study was published in Health Psychology (Crochiere et al., 2020).

The Quickest Weight Loss Technique

People in the study lost 8 pounds in four weeks.

People in the study lost 8 pounds in four weeks.

Eating as much as you want one day and fasting the next is one of the quickest ways to lose weight, research finds.

Alternate-day fasting not only helps people lose weight, but also improves their health and reduces the risk of disease.

People in one study who fasted on alternate days lost 8 pounds in four weeks.

Fasting helped them to reduce biological markers of aging and disease, as well as decreasing their levels of bad cholesterol.

On the fasting day, people are only allowed to have zero-calorie drinks, such as unsweetened tea and coffee and water, or to chew sugar-free gum.

Studies on both mice and humans have shown that alternate-day fasting can be effective.

One study has tested the effects of alternate-day fasting on mice.

This also looked to see if fasting at 50 percent on one day followed by eating freely the next could be effective.

The results showed that total fasting one day was, unsurprisingly, the most effective.

However, 50 percent fasting on one day also reduced weight and improved the health of the mice.

The size of fat cells in the bodies of mice who fasted at 100 percent on alternate days was reduced by more than half.

Dr Thomas Pieber, co-author of the study on humans, said:

“Why exactly calorie restriction and fasting induce so many beneficial effects is not fully clear yet.

The elegant thing about strict ADF [alternate-day fasting] is that it doesn’t require participants to count their meals and calories: they just don’t eat anything for one day.”

Professor Harald Sourij, another co-author of the study on humans, said:

“We found that on average, during the 12 hours when they could eat normally, the participants in the ADF group compensated for some of the calories lost from the fasting, but not all.

Overall, they reached a mean calorie restriction of about 35% and lost an average of 3.5 kg [7.7 lb] during four weeks of ADF.”

The study was published in the Journal of Lipid Research (Varady et al., 2007).