Almost everyone who has dieted knows how hard it is to keep Weight off. And almost everyone, including many scientists have wondered what works. An article about what happened to the contestants on “The Biggest Loser” TV show is a clear example of the problem. Although there is no magic formula for Weight maintenance, here are the answers to some questions that come up again and again.
that is the advice dieters often get, but studies have not found that to be the case. For example, a recent Australian study, funded by the Sir Edward Dunlop Medical Research Medical Research Council National Health Australia Foundation and randomized 204 obese people who survive with only 450 to 800 calories a day for 12 weeks or to cut a more modest 400 to 500 calories a day from your diet over 36 weeks. The goal of both groups was 15 percent Weight loss . Three years after the start of the study, almost everyone had recovered Weight lost, despite advice on diet and exercise. There was also no difference in the levels of two hormones, leptin and ghrelin, driving hunger. The main difference between the groups was that more people in the fast weight loss group lost at least 12.5 percent of its weight (80 percent , compared with 50 percent in the slow group loss ) and less left (3 percent, compared with 18 percent).
To maintain Weight loss , if you avoid snacks?
Although it seems to make sense that snacks can pack on the pounds, studies that randomized people to snack or have failed to confirm this, and even observational studies they found evidence that undermine snacks Weight loss .
If the muscle is built with exercise, including weightlifting , it will be able to maintain a higher metabolism?
Muscle burns more calories than fat, so you might stand to reason that the more muscle you have, the faster you will burn calories. It turns out that building muscles has almost no effect on metablism rest, which determines the amount of calories you burn when a person is at rest. The reason is that any add muscle is small compared to the total amount of skeletal muscle in the body. And most of the time that the muscle is at rest. (You can turn around flexing his biceps without stopping.) Muscles have a very low resting metabolic rate. One researcher calculated that if a man who weighs about 175 pounds lifts weights and gets about 4 ½ pounds of muscle – A typical amount for men who lift weights for 12 weeks – it’ll burn an extra 24 calories a day , the amount in a couple of Lifesavers candy.
Can you defeat your body’s metabolism slowed after Weight loss doing vigorous cardiovascular exercise?
You can, as long as you do not eat more calories than they burn to compensate. It sounds pretty simple, but “this is not as easy a proposition as it sounds,” says Dr. Michael Rosenbaum, a medical researcher and obesity at the University of Columbia. The brain controls your hunger and food cravings, and everything is too easy to accidentally consume more calories than you burn exercising. That is a major reason studies using exercise alone to help people lose Weight generally have failed to find an effect.
Exercise also has an unexpected effect, documented by Dr. Rosenbaum and Dr. Rudolph Leibel of Columbia University. They found that after losing 10 percent or more of their weight only diet, the muscles begin to use the genes that make them more efficient. They burn 20 to 30 percent fewer calories for the same exercise.
Is there a type of diet that helps maintain Weight out?
Many people rely on diets low in carbohydrates or gluten-free, or revolve around two days of fasting seven. Dr. Lee Kaplan, a researcher at Harvard obesity, says there is no diet or Weight – loss regime that is guaranteed to work, but people often can keep one loss [ 5 percent of its] weight [19459002, which is sufficient for health benefits entering He tells his patients to try one weight – program loss after another hoping to find something that works for them.
So what hope is there for maintenance Weight
Anecdotal reports of people who have succeeded in keeping Weight out tend to have a common theme: constant vigilance, keeping close track of weight control what food you eat and how much (often weighing and measuring foods), exercise often put up with hunger cravings and resist to the extent possible. Those who maintain a modest weight loss often report less than a struggle for those trying to keep out of large amounts of weight .