Weight loss research can be technical, confusing and contradictory. So here's a quick run down on the latest thinking.
True: Exercise does not burn off pounds: Moderate workouts don't lead to weight loss, probably because they make us hungrier. But another reason is that one of the ways your body adapts to an increase in exercise is to lower your metabolic rate by about 7% - so you end up burning fewer calories (anywhere between 50 and 75) per day. On the other hand, it does boost your Trousers Fit Factor as exercise helps reduce your waist and gives you a firmer, leaner shape overall.
True: Three square meals a day: Dieters who stick to breakfast, lunch and dinner are often no hungrier than those who eat frequent small meals and snacks through the day. People mis-interpret the size of a mini meal and end up taking in far more calories than they realise. Also more meals means more exposure to food, which creates more opportunities for overeating.
True: Set Challenging Goals: Dutch researchers found that the more weight loss participants strived for, the more effort they made and the more weight they reported losing after two months. It is thought that being ambitious has a psychologically energising effect, reinforcing your commitment and drive.
False: Cut calories, lose pounds equation: The much-quoted equation 'to lose a pound, cut 3,500 calories' doesn't account for the slowdown in your metabolism as you lose weight. As you continue with calorie cutting, the weight loss will slow down. Knowing that this is not true can keep you from getting discouraged when the scale seems stuck.
False: Milk helps you lose weight: While dairy products may help dieters in the short term, ultimately it is not a successful strategy. To satisfy your dairy cravings, opt for yogurt as this does seem to help with weight loss in the long term.
False: YoYo Dieting is bad for weight loss: Recent research shows that a history of losing, gaining and losing weight wasn't linked to negative effects on metabolism. However, yoyo dieters often try one crash diet after another; they should look for a plan that focuses on healthy lifestyle changes that lead to slow and steady weight loss.
True: Watch what you eat - for ever: The constant bombardment of food temptations has led to a situation where self-control is essential. But don't outlaw a long list of favourite foods. Instead practise flexible restraint - leaving out puddings or chips most days, but occasionally allowing yourself those treats. To monitor how well you are balancing restraint with indulgence, step on your scales at least once a week to alert youto the need to rein in your eating.
False: Track carbs to keep weight off: A balanced diet is better than counting carbohydrates or fat grams. Carb-counting plans can cause an increase in cortisol and C-reactive protein levels - factors that may elevate your risk of cardio-vascular disease. Fat-counting plans can cause a big slowdown in metabolism, leading dieters to burn an average of 423 fewer calories a day. A balanced (low-glycemic) plan includes lots of whole grains, fresh vegetables, legumes, fruits, nuts, healthy fats like olive oil. and lean fish and meats. It is based on regulating blood sugar and hormone levels, and can be easier to stick to as it does not restrict entire classes of food.
Be Informed: A European study of diet and exercise found that participants who were given detailed explanations of the research were more likely to exercise more, eat better or both, than a less clued up group.
Good Housekeeping August 2013
