More on Weight Loss
In an analysis of 80 weight loss studies published in the October edition of the Journal of the American Dietetic Association it was shown that simple calorie-cutting strategies will keep weight off over a period of four years, with or without exercise. In these studies participants lost between 11 and 19 pounds, and typically they regained a small amount back over time. Adding an exercise component seemed to help boost overall pounds lost, and to minimize those regained.
The studies analyzed used different weight-loss tactics; in some participants were given only general advice on cutting pounds. In others, they were given exercise advice or assistance to boost their physical activity levels, but did not receive dietary recommendations. Among the studies that focused on diet, some emphasized calorie reduction by itself and others combined diet and exercise advice. In certain studies, participants were given meal replacements or weight-loss medications like orlistat (Xenical). Generally it was found that the diet-focused trials were most successful. Those studies in which participants only received advice about cutting calories and those that only promoted exercise produced the least amount of weight loss.
Typically it appeared that weight loss continued to some degree for a period of about six months. At that time weight loss seemed to taper off, and some study participants regained a small portion of the weight they had lost. Adding exercise to dietary strategies helped to maintain the weight that had been lost, and it appeared that the weight loss medication orlistat (Xenical) helped "somewhat" to keep weight off according to researcher Marion J. Franz, a registered dietitian and health consultant with Minneapolis-based Nutrition Concepts by Franz Inc. According to the researcher, it is important that individuals have realistic expectations and keep up their calorie-cutting and exercise efforts to maintain their weight loss over time. Franz and her colleagues note that the weight loss that has been achieved is important in improving overall health, and that individuals should not become discouraged by lack of further weight loss. Individuals should also be aware that if they stop their efforts to control calorie intake and stop exercising they will definitely regain weight and lose healthy fitness levels.
Some of you have read this blog since I began my weight loss efforts last year. Recently I went to see my provider for my annual check up and was pleased to see that I have maintained a loss of 11 of my original 13 pounds lost for more than 6 months. Interestingly this was done with some regular exercise, but mostly with calorie-cutting efforts. I still eat whatever I want, but just smaller portions. Since I really hate exercise, I do as little formal working out as possible. Over the summer it was mostly kayaking and swimming, now that fall has arrived and my boat will soon go away, it will be walking with my Nordic walking poles and free weights in front of movies from Netflix. Hopefully we'll also get enough snow to cross-country ski!
This year has been the first time in 15 years that I have actually been successful at losing weight and keeping it off, so apparently calorie-cutting is working for me. I hope that this method will be helpful to you as well. Take care.
~Laurie
SOURCE: Journal of the American Dietetic Association, October 2007.
Related Topics: Technorati Tags: weight loss, diet, calories, exercise, health and wellness
The studies analyzed used different weight-loss tactics; in some participants were given only general advice on cutting pounds. In others, they were given exercise advice or assistance to boost their physical activity levels, but did not receive dietary recommendations. Among the studies that focused on diet, some emphasized calorie reduction by itself and others combined diet and exercise advice. In certain studies, participants were given meal replacements or weight-loss medications like orlistat (Xenical). Generally it was found that the diet-focused trials were most successful. Those studies in which participants only received advice about cutting calories and those that only promoted exercise produced the least amount of weight loss.
Typically it appeared that weight loss continued to some degree for a period of about six months. At that time weight loss seemed to taper off, and some study participants regained a small portion of the weight they had lost. Adding exercise to dietary strategies helped to maintain the weight that had been lost, and it appeared that the weight loss medication orlistat (Xenical) helped "somewhat" to keep weight off according to researcher Marion J. Franz, a registered dietitian and health consultant with Minneapolis-based Nutrition Concepts by Franz Inc. According to the researcher, it is important that individuals have realistic expectations and keep up their calorie-cutting and exercise efforts to maintain their weight loss over time. Franz and her colleagues note that the weight loss that has been achieved is important in improving overall health, and that individuals should not become discouraged by lack of further weight loss. Individuals should also be aware that if they stop their efforts to control calorie intake and stop exercising they will definitely regain weight and lose healthy fitness levels.
Some of you have read this blog since I began my weight loss efforts last year. Recently I went to see my provider for my annual check up and was pleased to see that I have maintained a loss of 11 of my original 13 pounds lost for more than 6 months. Interestingly this was done with some regular exercise, but mostly with calorie-cutting efforts. I still eat whatever I want, but just smaller portions. Since I really hate exercise, I do as little formal working out as possible. Over the summer it was mostly kayaking and swimming, now that fall has arrived and my boat will soon go away, it will be walking with my Nordic walking poles and free weights in front of movies from Netflix. Hopefully we'll also get enough snow to cross-country ski!
This year has been the first time in 15 years that I have actually been successful at losing weight and keeping it off, so apparently calorie-cutting is working for me. I hope that this method will be helpful to you as well. Take care.
~Laurie
SOURCE: Journal of the American Dietetic Association, October 2007.
Related Topics: Technorati Tags: weight loss, diet, calories, exercise, health and wellness
2 Comments:
Hi Laurie - really well done on maintaining your weight loss!
Are you following a specific plan or just the normal healthy eating guidelines?
Hi,
I generally eat a healthy diet, nothing special in terms of a plan. As a diabetes educator I do tend to think in terms of serving sizes and portion control, but generally do what I tell my patients to do-eat and then get out and move! Dance, walk, play with the kids or the dog, whatever makes you happy and keeps you working up a little sweat is great! The older I get, the more I find I have to move to make weight loss happen and last.
Laurie
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