Some of the weight loss things are getting a bit of a nutty out there these days.
New scientific studies that shed light on how metabolism works are marvelous and valuable in their own right, but when discoveries are transformed into magical new “tips” for weight loss, something is wrong.
Recent articles in prestigious journals, which sought to dispel the myths of weight loss and individual diets themselves,
Suggest that the medical community is also tired of the hype and unfounded assumptions that permeate the public debate.
The facts we know about losing weight are fairly easy, and very little when it comes to it.
When done, they are also extremely successful. But here is almost all we know now,
from the experts who have researched this for a decade, about weight loss, and how the body gains, loses and holds its weight.
1. Dieting trumps exercising:
We are told a lot that a little workout is crucial to losing weight–that, for example, it’s necessary to take the steps instead of the elevator.
But cutting calories is much easier, says Samuel Klein, MD at the School of Medicine at Washington University.
Lower food intake is much more efficient to reduce weight than through physical activity.
You should run 3 miles into the park or not eat 2 ounces of potato chips if you want to reach a 300 kcal energy deficit.
Some studies have clarified the dichotomy, tackled physical behavior and have shown that diets alone appear to lose more weight than exercise alone.
2.) Exercise can help to repair a “broken” metabolism, particularly during maintenance.
“Broken metabolism was the elephant in the room. ! says James Hill, Ph.D., at Colorado University.
We never had evidence of it until recently. We were wrong, it was incorrect.
While the exercise is not as critical for weight loss as calorie restriction, as Hill says, it is vital in another way: a broken metabolism begins to be fixed.
3.) You’ll have to work harder than most–maybe forever.
Although exercise can help to correct a metabolism that has been out of control for a long time, the harsh reality is that it may never go back to what it was before you gained weight.
And if you are overweight or obese and you lose weight it probably means you will have to work harder than most people, likely for good if you continue this loss.
“It’s not a pretty fact to face but it is important to deal with it,” he says so that when you find out that you have to work harder than your friends.
Muscle building can help your body consume a few extra calories during the day, but in the long term, it’s also possible that you’ll have to work harder aerobically.
4. There is no magic nutrition combination.
We always assume that if we can only find the “right” food mix, we can somehow lose weight or retain that which we have gained.
There are low-fat diets, low-carb diets, low-glycemic diets, Paleo diets and all of those variations.
In fact, there does not seem to be a “right” diet, and there is no proof that a particular diet works better for a person’s different metabolism.
5. It’s all about the brain:
When it comes down to it, it’s not the body or the metabolism that are creating overweight or obesity – it’s the brain.
We all know intuitively that poor decision are what make you gain weight and better ones are what make you lose it.
The problem is that bad decisions over time lead to significant change in the way the brain regulates and, amazingly, reacts to hunger and satiation.
Years of any kind of pattern of behavior lay down neural tracks, and over-eating is no exception.
The good news is that there is that evidence that the brain can “fix” itself in large part once new patterns of behavior (i.e., calorie restriction, healthier food choices, and exercise) emerge.
Although there may be some degree of “harm” to the brain, particularly in how the hormones of hunger and satiety act, over time it can correct itself to a great extent.
The point is that the process takes time, and is simply a procedure like any other improvement of behavior.