Tips for Successful Dieting
What Current Studies are Saying About Losing Weight
From how wearing a pedometer can help to choosing starch over sugar to how many carbs per day you really need, what the experts are now saying about successful dieting.
With so many people fighting obesity or just trying to lose weight, researchers are constantly searching to find out what works and what doesn’t. Here are some of the latest research reports regarding weight loss.
Don't Reduce Carbs Too Much
A December 2007 report from researchers at Arizona State University feels that the popular Atkins diet restricts daily carbohydrate intake too much, leading to bone loss. The Atkins Diet allows less than 20 grams of carbohydrates per day compared to 180 grams daily for the Zone diet, another low-carb, high-protein diet studied in the report. High-carb foods like fruits and vegetables are alkaline foods and are needed to balance the acidity in the body; otherwise minerals are drawn out of the bones to neutralize the acid, making them weaker. The study also showed that people on the Atkins diet experienced less energy than those on the Zone, again due to the decrease of energy received from carbohydrates. Researchers conclude that you should choose a diet that allows for moderate carbos, not minimal, with 120 grams considered enough for an average person doing regular exercise.
Pedometers Increase Activity
Researchers at the Stanford University School of Medicine stated in November 2007 that the use of a pedometer can help you lose weight. These small devices record the amount of steps taken in a day. Prior research has shown that taking 10,000 steps a day helps greatly with weight loss, and a pedometer will track if you meet that daily requirement. In the study, the researchers found that pedometer users increased their physical activity by 2,491 steps per day more than participants who did not use one, resulting in weight loss, a decrease in body mass index and a decline in their systolic blood pressure. If you want more information on buying a pedometer, see Weight Loss Trackers.
Reducing Calories Wins over Exercise
While researchers at the University of Alabama at Birmingham’s EatRight Weight Management System recommend a combination of reducing calories and increasing exercise to lose weight, a research report they released in May 2007 shows that reducing calories is the most significant factor in keeping the weight off, if people cannot find time to exercise. They found that 80 percent of EatRight participants maintain their weight loss after two years, and most do it by sticking to a low-calorie, low energy-density diet (predominately fruits, vegetables and whole grains) despite the fact that they did not meet the recommended exercise levels.
Starches over Sugars
University of Florida researchers came out with a report in December 2007 stating that if you want to avoid weight gain over the holidays, you don’t have to avoid carbs altogether, just certain carbs. The ones they recommended to avoid or limit are sugars (or fructose) as opposed to starches such as bread, potatoes and rice. They believe research has shown that starch-based foods don't cause weight gain like sugar-based foods or the metabolic syndrome such as high blood pressure and insulin resistance. So avoid soft drinks, pastries, ketchup, fruits, table sugar, and any processed foods that contain corn syrup – all high in fructose.
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