Weight Loss: the Most Effective Ways to Lose the Pounds

Weight loss: the most effective ways to lose the pounds

Weight loss: the most effective ways to lose the pounds One of the top New Year resolutions for many people has been to lose weight. Many people want to drop the pounds they have gained and look their best. Some will start strong, going to the gym every day and eating healthier foods. Many will starve themselves and exercise until they are sore, expecting to see results instantly. Every day, they will step on the scale, hoping to see 10 pounds fewer than yesterday, only to be disappointed and discouraged. For most people, they have difficulties initiating and maintaining a regular exercise routine and sticking to a low fat diet. Some will give up because they do not see immediate result and will loss motivation. People who are overweight and obese are at a disadvantage. Nutritionally, Ruxton et al (2011) noted that most people have a diet that is extremely low in nutritional benefits. Most diet lack essential vitamins and minerals that are required for a healthy body to function efficiently. Additionally, larger body’s required more essential nutrients than the recommended amount (Ruxton et al, 2011). Physically, overweight individuals are more likely to have health complications like type 2 diabetes, osteoarthritis or cardiovascular diseases (Ruxton et al, 2011). Psychologically, obese and overweight individuals reported that they have a greater emotional discontent with family, friends, work and relationship’s than those who are within the healthy weight bracket. Based to Wing et al (2001), people who have been successful have reported that with their weight loss, 95.3% saw improvements in their quality of life. Additionally, 92% of people reported have a higher energy level and mobility after their weight loss (Wing et al, 2001). Noted by Wing et al (2001), with weight loss, individual’s all reported improvement’s in most aspects of their life from mood, self-confidence, physical health, sex life, interactions with others, jobs, and hobbies. Also, they spend less time thinking about food. Losing 5-10% of initial body weight can lead to substantial improvement in risk factors for diabetes and heart disease and can lead to reducing or stopping medications for those conditions (Wing et al, 2001). So there is no question that it is a good idea to lose weight, but the question is not if one should lose weight, it is how. Research suggests that the most beneficial way individuals can experience weight loss and weight maintenance is to increase their metabolism through a change in diet, exercise efficiently, and engage in a lifestyle change. Weight loss and weight maintenance can be achieved by increasing metabolism through changing diet habits. The body metabolism level will increase when eating frequency increase. Increasing eating frequency will also reduce hunger, food craving, and reduce body weight, and body fat storage (Leidy et al, 2011). One’s eating patterns, which is the eating frequency and distribution of eating events across the day, along with skipping breakfast may be associated with obesity (Ma et al, 2003). According to Leidy et al (2011), increasing eating frequency has a greater impact on appetite control and food intakes compare to the decreasing eating frequency. Because decreasing eating frequency has a negative affect appetite control. The greater number of eating episodes per day is associated with lower risk of obesity (Ma et al, 2003). Eating at least 3 meals and 2-3 snacks per day is better at appetite control than eating large one time meal. McCrory et al (2011) matched the same idea by reporting that nibbling, using small frequent meals/snacks, compares to gorging, using large infrequent meals/snacks, and using the 6 meals/snacks per day pattern improves appetite control. There is greater benefit to appetite control and weight loss for those who eat 6 meals/snack per day compared to traditional 3 meals per day, and greatest difference for those who eat less than 3 meals per day which negatively affect appetite (McCrory et al, 2011). Based on Ma et al (2003) studies, those who reported eating 3 or fewer meals/snacks per day has a 45% greater risk of obesity than those who eat 4 or more meals/snacks per day. Snacking is something consumed between meals (breakfast, lunch, and dinner). It is highly recommended that people choose the healthy, high nutrition, high fiber food like apples and other fruits over low nutrition, high fat and excess sugar like cookies and potato chips (McCrory et al, 2011). Changing one 's diet includes adding healthy snacks into the everyday routine of eating in between smaller meals throughout the day. The pattern of eating should be similar to: eating breakfast within an hour of waking, eating a small healthy snack of fruits and vegetables 2-3 hours later, small healthy lunch 2-3 hours later, follow by a healthy snack 2-3 hours later, then within 2-3 hours later having a small healthy dinner, if times allow a small healthy snack 2-3 hours later but no later than at least an hour before bedtime.
A change in the diet routine also includes consuming breakfast. Breakfast, or the act of breaking fast, is a vital component to weight loss. Weight loss and weight maintenance can also be better achieved when breakfast is consumed preferably within an hour of waking. Eating breakfast within an hour of waking increases the body metabolism, and helps to maintain a steady appetite throughout that day. This also helps prevent weight loss hopeful from over eating. Research shows that breakfast is one of the most beneficial meals of the day; it helps kick start metabolism after fasting throughout the night. Eating breakfast high in fiber and whole grains has positive effects on appetite control and mood compare to those who consumes refined grains or skips breakfast (McCrory et al, 2011). Also according to McCrory et al (2011), there is evidence that a nutritious breakfast is a key factor in promoting healthy body weight and prevents chronic diseases and helps with positive mental health. Research by Ma et al (2003) shows that skipping breakfast is associated with increased prevalence of obesity. Those who regularly skips breakfast has 4.5 times higher risk of obesity than those who regularly consumes breakfast (Ma et al, 2003). Those who skip breakfast have a greater tendency to consume more throughout the day than those who consumed breakfast in the morning (Ma et al, 2003).
Being careful with the kind of foods being consumed is a large part of a diet change. Observing what one eats is a significant factor to weight loss, the right combination of low to moderate carbohydrate, moderate protein diet with low fat is ideal for weight loss and long term health (Kerksick et al, 2009). According to Wing et al (2001) on average, many people who succeeded in losing weight and maintaining the weight loss will consume about 19% protein, 56% carbohydrates and 24% fat in the 1381 kcal per day allowance. Many diet plans recommend sticking to a diet that is within a 1200 kcal to 1600 kcal per day in order to maximize weight loss. The critical part of any diet is the amount of food being ingested, the input. Maintaining a low input level means greater weight loss. This means the minimal calories one eats, the greater the weight drops. According to Kerksick et al (2009), weight loss can be achieved greatest with the combination of low calorie diet along with exercise. However, exercising alone without diet makes no difference in weight loss (Curioni et al, 2005). For any individuals with hopes to lose weight, the key is diet. Monitoring the calories and the combination of key ingredients being consumed will help achieve the greatest weight loss. However, eating too few calories can be detrimental to one weight loss. Those who consume less the 24% carbohydrate seems to maintain their weight loss for less time and are less physically active (Wing et al, 2001). Those who consume too few carbohydrates and calorie will have less energy to perform physically active exercises than those who includes low amount of carbohydrates into their diet. The body needs carbohydrate to convert to energy. Energy is what the body uses to function. Mediterranean diet had a greater reduction in weight loss using moderate fat, restricted calories of less than 1500 kcal per day for women and 1800 kcal per day for men, and eating a diet rich in vegetables and low in red meat replacing with poultry and fish instead (Shai, 2008). When the team of Kerksick et al (2009) studied weight loss successor, they found that by eating protein and minimal carbohydrate with keeping fat intake low, there are greater decrease in waist circumference, body mass, fat mass, and fat free mass. By changing one 's diet habit of increasing episodes of eating frequency to greater than 3 plus meals/snacks per day, including healthy snacks throughout the day, eating breakfast high in fiber and whole grains, and including the right carbohydrate, fat and protein intake with a moderate calorie intake throughout the day is essential to experience weight loss and weight maintenance. According to Wing et al (2001), research shows that those who are successful in weight loss and weight maintenance change both their intake and expenditure in order to lose weight and maintain their losses, modifying both diet and exercise to achieve their success.
Weight loss can be reached at a greater rate when exercises are included to a healthy diet plan. When efficient exercise regimen is being used, and in some cases, increasing exercise routine, weight loss can be reached in less time than diet alone. Weight loss is a numbers game; it comes down to burning more calories than what is being consumed (Mayo, 2011). Physical activity alone with diet has a strong effect in preventing weight gain and weight maintenance (Mayo, 2011). Regular physical activity has been found to be associated with long term weight loss maintenance, from losing weight to maintain the weight loss (Wing et al, 2001). Exercise along with diet produce a 20% greater initial weight loss and 20% greater sustaining the weight loss after one year of that weight loss than those who do not include exercising to dieting (Curioni et al, 2005). Based on Kerksick et al (2009) research, combining restrict calorie diet with resistance-base exercise program resulted in the greatest amount of weight loss and improvement in body composition. When the team of Kerksick et al (2009) studied weight loss successes, they found that resistance based circuit exercise program resulted in an obvious loss of body composition and an improvement in cardiovascular and musculoskeletal fitness. Kerksick et al (2009) found that physical functioning, general health, vitality, and mental health all increase significantly with exercising. They also discovered a decrease in bodily pain (Kerksick et al, 2009). According to the Mayo clinic (2011), 3,500 calories equal 1 pounds of fat. To lose 1 pound, 3,500 calories more must be burned than calories take in. If 500 calories were cut from diet each day, 1 pounds of weight loss can be achieved per week (500 calories x 7 days = 3,500 calories) (Mayo, 2011).
Many recommended that physical activity should be part of the everyday daily life. People should not just do planned exercise but also increase lifestyle physical activities, which are physical activities that are a part of everyday lifestyle. Those activities that are involved in the daily life would include walking, taking stairs, parking at the end of a parking lot and walking to the store, going outside with the family, or playing sports games, are among many options (Wing et al, 2001). According to Wing et al (2009) many successful weight loss is done with the combination of lifestyle/activities and planned exercise. Walking is the number one choice for many who are trying to lose weight (Wing et al, 2009). Experts recommend making little changes in daily activities such as parking at the far end of the store, allowing greater distance of walking for greater exercise, or taking stairs instead of taking the elevators, or playing active outdoor games instead of watching TV. The Mayo clinic (2011) recommends that people aim for at least 150 minutes a week of moderate physical exercise/activities and at least 75 minutes a week of vigorous exercises that are spread out through the week. Moderate physical activity is anything that requires a moderate amount of effort and accelerates the heart rate such as brisk walking, dancing, gardening, housework, or games and sports. Vigorous intensity activity is anything that requires a large amount of efforts and causes rapid breathing and substantially increase the heart rate such as running, walking/climbing briskly up a hill, fast cycling, aerobics, fast swimming, competitive sports, or heavy shoveling or digging. It is recommended by the Mayo clinic (2011) that weight loss hopeful should do strength training exercises at least twice a week and Cardio training the rest. Strength training includes lifting weights. Lifting large number of pounds at a reduced repetition will result in building large bulk muscle. Compares to lifting lighter number of pounds and increasing the number of repetitions which resulting in building lean muscle. Carels et al (2005) states that by doubling ones exercise, this results in an additional weight loss of one third pound. Ideas for activities/exercise include walking, cycling, weight lifting, aerobics, running, and stair climbing are some that many successful weight loss individuals have used (Wing et al, 2001). Those who change their lifestyle will have a greater chance of maintaining and keeping the weight off. By choosing to eat healthier and exercising as part of their normal routine, they will improve their odds on the long term weight maintenance compare to those who return to their unhealthy ways. Those who return to their normal diet will have a greater chance of gaining back their lost weight. People who gain back weight will increase their fat intake, decrease their physical activities and lack discipline and control in dietary restraints (Wing et al, 2001). Those who fail to maintain a healthy lifestyle will over eat and excessively indulge leading to a greater weight gain than just the original weight. Tips from the Mayo clinic (2011) recommended that weight loss hopeful stay motivated by setting a goal, and have fun with the weight loss. The Mayo clinic (2001) also recommends making physical activities part of the daily routine, tell friends and family and get a fitness partner to better the odds of weight loss. The Mayo clinic (2001) states that reward self to tangle things, being flexible to setbacks, and not giving up but try to get back on track as soon as possible is the best way to overcome obstacles. Accepting that for most people, there is setbacks and motivation can be lost. Understanding that it change is gradual, and a slow process, changing of habit does not happen overnight. Craving for unhealthy foods will happen but allowing self to occasionally indulge. Do not over indulge. It is recommended that weight loss hopefuls do not cut out craving all together but limit the amount and occasion of that indulgence. The key factor is getting back on track as soon as possible. According to the Mayo clinic (2011), one of the keys to weight loss is a commitment to making a permanent change in diet and exercise habit. Making a commitment to a lifestyle change means maintaining a healthy diet and an exercise routine even after the goal weight has been lost. Those who monitor dietary intake are more frequently associated with weight loss success and maintenance (Wing et al, 2001). Being careful with the calories being taken in means the difference between with loss weight or weight gain. Many have to be mindful of what is being consumed and how much, slacking off on self monitoring can make a difference. Those who monitor their process will be more likely to notice a change in their weight and overall health. They can easily catch any changes and make adjustments to their diet or exercise routine. Either by going back to a healthy diet or being stricter on an exercise routine, many have found it to help with maintaining a healthy weight. Patience is required of any successful weight loss. There are many diet schemes available for anyone wanting to get skinny fast but most will fail. Many successful weight losses are done without using quick fix plans or paying others. There is no quick way of losing weight and maintaining weight (Mayo, 2011). According to Wing et al (2001), many diet successes reported having tried many other diet plans before being successful. Almost 90% of all successful have experienced previous unsuccessful attempts at weight loss (Wing et al, 2001). However, many have noted a greater commitment, strict dieting, and greater role of exercise contributed to their success (Wing et al, 2001). Some of the things Wing et al (2001) found in common of those who regain include: weight loss that is less than 2 years, a large amount of weight that is lost (30% of body weight or more), and those who suffer from “depression, disinhibition, and binge eating”. It is fascinating to note that for many, the first few years after initial weight loss is when most people gain their full weight back. Wing et al (2001) discovered in his research that it is easier to maintain the weight once the initial 2-5 years mark has been passed, cutting the possibility of regaining down by half. Many who gain the weight change behaviorally, like eating more fat, having less control of their diet and exercising less frequently (Wing et al, 2001). Based on Wing et al (2001), many who maintain their weight continues their low fat diet and only a slight decrease in exercise compare to the initial weight loss plan. Wing et al (2001) stated that, people who maintained the weight burn double the calories as those who gain back the weight. To maintain and keep the weight off, it is crucial to change behaviors. Not going back to high calorie and lack of exercise, these are some of the key to long-term weight loss and maintenance (Wing et al, 2001). For many, it is helpful to be reassured that although regular diet and exercise may not produce a detectable weekly change in weight, it however, will contribute to weight loss success and maintenance in the long run (Carels et al, 2005). Also, those who are more positive about their outcome are more likely to have a greater weight loss weekly than those who have a negative feeling about the process (Carels et al, 2005). According to Shei et al (2008), the model of interventions with the use of dietary, support, carefully watching food labels, and weighting in helps to promote weight reduction and long term health benefits.
Research suggests the most important way individuals can experience weight loss and weight maintenance is to increase their metabolism through a change in diet, exercise efficiently, and engage in a lifestyle change. According to Wing et al (2001), there are three strategies for losing weight and maintaining weight loss, (1) eating a diet low in fat and high in carbohydrate, (2) frequent self monitoring, and (3) regular physical activity. With regular physical activity and eating a low fat diet and carbohydrate, the meal will help balance activity by producing fuel and fuel in the body will help increase the intensity level available to exert, help others and helping to balance each other out. Weight loss and weight maintenance can be achieved by increasing metabolism through changing diet habits. Eating the correct balance of vegetable, fruit, protein, and carbohydrate will help the body function more efficiently. By increasing the frequency of eating small healthy meals/snacks to greater than 3 times per day, snacking in between meals, will help increase the body metabolism. Also eating breakfast no later than one hour after waking will help the body maintain its hunger level and allows better control of craving and prevent over stuff in one sitting. Through exercise and using efficient, weight loss can be reached at a greater rate. By combining exercise with diet, it helps better achieve goal weight and maintaining. Keeping intake (diet) lower than what is outputted (exercise) allows the body to reduce weight at a faster rate. Exercising alone has minimal impact on weight loss but with exercise and diet combine there is a greater improvement (Curioni et al, 2005). And those who change their lifestyle by choosing to eat healthier and exercising as part of their normal routine will be more likely to maintain and keep the weight off long term. By keeping in mind that there is no quick solution of weight loss and keeping a positive attitude allow weight loss hopefuls to continue to change and adapt to a healthy lifestyle. Research suggests the most important way individuals can experience weight loss and weight maintenance is to increase their metabolism through a change in diet, exercise efficiently, and engage in a lifestyle change.

References
Ruxton, C.H.S. (2011, June). Nutritional implications of obesity and dieting. Nutrition Bulletin 36 (2), 199- 211. DOI: 10.1111/j.1467-3010.2011.01890.x
Wing, R.R. & Hill, J.O. (2001). Successful Weight Loss Maintenance. Annual Review Nutrition 2001 (21), 323-341.
Leidy, H.J. & Campbell, W.W. (2011, January 1). The Effect of Eating Frequency on Appetite Control and Food Intake: Brief Synopsis of Controlled Feeding Studies. The Journal of Nutrition, 141(1), 154-157. Doi: 10.3945/jn.109.114389
Ma, Y., Bertone, E.R., Stanek, E.J. III, Reed, G.W., Hebert, J.R., Cohen, N.L., Merriam, P.A., Ockene, I.S. (2003, January 17). Association between Eating Patterns and Obesity in a Free-living US Adult Population. American Journal of Epidemiology, 158(1),85-92. Doi:10.1093/aje/kwg117
McCrory, M.A. & Campbell, W.W. (2011, January 1). Effects of Eating Frequency, Snacking, and Breakfast Omission: Symposium Overview. The Journal of Nutrition, 141(1), 144-147. Doi: 10.3945/jn.109.114918
Kerksick, C., Thomas, A., Campbell, B., Taylor, L., Wilborn, C., Marcello, B., Roberts, M., Pfau, E., Grimstvedt, M., Opusunju, J., Magrans-Courtney, T., Rasmuseen, C., Wilson, R., and Kreider, R.B. (2009, May 14). Effects of a popular exercise and weight loss program on weight loss composition, energy expenditure and health in obese women. Nurtrition & Metabolism at BioMed Central 2009, 6-23, doi: 10.1186/1763-7075-6-23.
Curioni, C.C. & Lourenco, P.M. (2005, April 27). Long-term weight loss after diet and exercising: a systematic review.International Journal of Obesity (2005) 29, 1168-1174. DOI: 10.1038/sj.ijo.0803015
Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D.R., Witkow, S., Greenberg, I., Golan,R., Fraser, D., Bolotin, A., Vardi, H., Tangi-Rozental, O., Zuk-Ramot, R., Sarusi, B., Brickner, D., Schwartz, Z., Sheiner, D., Marko, R., Katorza, E., Thiery, J., Fiedler, G.M., Blüher, M., Stumvoll, M., and Stampfer, M.J. (2008, July 17). Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. The New England Journal of Medicine, 359, 229-241. DOI: 10.1056/NEJMoa0708681
Mayo clinic staff (2011). Weight loss basic. Mayo Foundation for Medical Education and Research. Retrieved fromhttp://www.mayoclinic.com/health/weight-loss/MY00432
Carels, R.A., Darby, L.A., Rydin, S., Douglass, O.M., Cacciapaglia, H.M., and O 'Brien, W.H. (2005). The Relationship Between Self-Monitoring, Outcome Expectancies, Difficulties with Eating and Exercise, and Physical Activity and Weight Loss Treatment Outcomes. The Society of Behavioral Medicine 30 (3), 182-190

References: Ruxton, C.H.S. (2011, June). Nutritional implications of obesity and dieting. Nutrition Bulletin 36 (2), 199- 211. DOI: 10.1111/j.1467-3010.2011.01890.x Wing, R.R. & Hill, J.O. (2001). Successful Weight Loss Maintenance. Annual Review Nutrition 2001 (21), 323-341. Leidy, H.J. & Campbell, W.W. (2011, January 1). The Effect of Eating Frequency on Appetite Control and Food Intake: Brief Synopsis of Controlled Feeding Studies. The Journal of Nutrition, 141(1), 154-157. Doi: 10.3945/jn.109.114389 Ma, Y., Bertone, E.R., Stanek, E.J. III, Reed, G.W., Hebert, J.R., Cohen, N.L., Merriam, P.A., Ockene, I.S. (2003, January 17). Association between Eating Patterns and Obesity in a Free-living US Adult Population. American Journal of Epidemiology, 158(1),85-92. Doi:10.1093/aje/kwg117 McCrory, M.A. & Campbell, W.W. (2011, January 1). Effects of Eating Frequency, Snacking, and Breakfast Omission: Symposium Overview. The Journal of Nutrition, 141(1), 144-147. Doi: 10.3945/jn.109.114918 Kerksick, C., Thomas, A., Campbell, B., Taylor, L., Wilborn, C., Marcello, B., Roberts, M., Pfau, E., Grimstvedt, M., Opusunju, J., Magrans-Courtney, T., Rasmuseen, C., Wilson, R., and Kreider, R.B. (2009, May 14). Effects of a popular exercise and weight loss program on weight loss composition, energy expenditure and health in obese women. Nurtrition & Metabolism at BioMed Central 2009, 6-23, doi: 10.1186/1763-7075-6-23. Curioni, C.C. & Lourenco, P.M. (2005, April 27). Long-term weight loss after diet and exercising: a systematic review.International Journal of Obesity (2005) 29, 1168-1174. DOI: 10.1038/sj.ijo.0803015 Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D.R., Witkow, S., Greenberg, I., Golan,R., Fraser, D., Bolotin, A., Vardi, H., Tangi-Rozental, O., Zuk-Ramot, R., Sarusi, B., Brickner, D., Schwartz, Z., Sheiner, D., Marko, R., Katorza, E., Thiery, J., Fiedler, G.M., Blüher, M., Stumvoll, M., and Stampfer, M.J. (2008, July 17). Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. The New England Journal of Medicine, 359, 229-241. DOI: 10.1056/NEJMoa0708681 Mayo clinic staff (2011). Weight loss basic. Mayo Foundation for Medical Education and Research. Retrieved fromhttp://www.mayoclinic.com/health/weight-loss/MY00432 Carels, R.A., Darby, L.A., Rydin, S., Douglass, O.M., Cacciapaglia, H.M., and O 'Brien, W.H. (2005). The Relationship Between Self-Monitoring, Outcome Expectancies, Difficulties with Eating and Exercise, and Physical Activity and Weight Loss Treatment Outcomes. The Society of Behavioral Medicine 30 (3), 182-190