How to Lose Weight and Keep It Off? Eternal Dieting Vigilance – Newsweek
This article was originally published on The Conversation. Read the original article.
Obesity is a risk factor for numerous disorders that afflict the human race, so understanding how to maintain a healthy body weight is one of the most urgent issues facing society. By 2025, it is estimated,18 percentof men and 21 percent of women will be obese worldwide.
In the U.S. alone, 68.8 percentof people are already classified as overweight or obese. The U.K., meanwhile, has one of the greatest problems in Western Europe67 percentof men, 57 percentof women and a quarter of children are overweight.
Daily Emails and Alerts - Get the best of Newsweek delivered to your inbox
In order to lose and maintain a healthy weight, public health policy typically advises eating fewer caloriesby reducing the calorie content of food items or reducing portion size, for example. We propose, however, that simply choosing food items with reduced calories is not necessarily the best way to maintain a low weight.
There are hundreds of diets that, for a period, reduce calorie intake and in this way decrease body weight. But the number of those who are dieting at any one time demonstrates that this is not a long-term solution. Every year in the U.K., 65 percentof women and 44 percentof men try to reduce their weight, by, for example, decreasing fatty or sugary foods or eating smaller portions.
It is estimated that a quarter of people are always trying to lose weight. Mason Masteka/Flickr
Surveys also estimate that a quarter of people are always trying to lose weight, or "yo-yo dieting." The constant dieting to lose weight, subsequent weight gain and further weight loss are part of a cycle that repeats itself for these people. Losing weight is much easier than maintaining weight loss, yet for health reasons we need to retain the lower weight.
Although cutting calories can cause weight loss, it does not follow that if a person returns to their usual diet they will maintain their new low weight. In fact, studies have found that after a low calorie diet, between one- and two-thirds of people regain more weight than they had lost initially.
The fundamental problem with cutting calories is that the human body defends its original weight. Evolution has produced a body that anticipates future famine, with the result that when you reduce calorie intake there are strong physiological pressures to replace the lost energy.
For example, dieting causes the gut to release a range of hormones that increase appetite: changes that are still apparent after the diet is over. Leptinwhich makes one feel satisfied and fullhas been found to be still reduced a year after dieting has finished, while ghrelin, a hormone which stimulates appetite, remains raised. So even a year after a person finishes their diet, they will feel hungrier than when they started dieting, and still anticipate a higher food consumption than before the diet.
Reducing food intake also reduces the bodys metabolic rate and production of body heat. The resulting lower energy consumption helps a more thrifty body to return to its initial weight, as fewer calories are needed to fulfill these basic bodily functions.
There is also increasing evidence that dieting changes taste-sensitivity. For example, those who have recently lost weight rate the taste of sugar as more pleasant.
Dieting makes sugar taste more appealing. USembassy.gov
When low-calorie versions of foods are unknowingly consumed, there is a subconscious tendency to replace lost calories by changing other aspects of the diet. In one study, researchers gave artificially sweetened drinks to unknowing participants who were used to drinking sugary drinks. The scientists found that although on the first day the participants consumed fewer carbohydrates, from the second to the seventh day, the overall energy intake was unaffected: They made up for the lack of calories in the sweetened drinks with energy from other foods and beverages.
The overwhelming message is that the price of freedom from obesity is eternal vigilance. When the initial attention associated with dieting dissipates, basic biology ensures that weight is regained. For the weight-conscious, actively counting calories can be successful, but losing weight and keeping it off can only work if ones calorie intake becomes an issue high on the agenda.
The passive removal of caloriesfor example, when a manufacturer reduces portion size, or a government requests that chocolate bars should not contain more than 250 calorieswill only be influential if an individual persistently monitors overall calorie consumption. Without this psychological engagement, basic human biology will take over, and any lost calories will be replaced.
David Bentonis professor of psychology atSwansea University.
Go here to see the original:
How to Lose Weight and Keep It Off? Eternal Dieting Vigilance - Newsweek
- Cindy Crawford: 'In the '90s People Thought a Big Bowl of Pasta Was Low-Calorie' [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- In 1990s people thought pasta was low-calorie: Cindy Crawford [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- Healthy Weight Loss & Dieting Tips: How to Lose Weight and ... [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- Dieting - Wikipedia, the free encyclopedia [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- Cutting with Elliot: Full Day of Flexible Dieting IN COLLEGE - REFEED EDITION - IIFYM - Ep.16 - Video [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- DO YOU JUDGE YOURSELF IF YOU'RE NOT DIETING? - Video [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- Flexible Dieting Q and A - Part 1 - Video [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- Elliot Fitnes Q&A - Reverse Dieting, Future Goals, and Competing? - Video [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- Why Can't I Lose Weight Eating Healthy: Healthy Dieting May Slow Weight Loss - Video [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- Dieting - Ep. 19 | As We Proceed - Video [Last Updated On: October 11th, 2014] [Originally Added On: October 11th, 2014]
- The Deal With Diets - KidsHealth [Last Updated On: October 13th, 2014] [Originally Added On: October 13th, 2014]
- Post Competition Dieting - Video [Last Updated On: October 13th, 2014] [Originally Added On: October 13th, 2014]
- Why dieting doesnt work [Last Updated On: October 14th, 2014] [Originally Added On: October 14th, 2014]
- Crash dieting IS the best way to loose weight, say experts [Last Updated On: October 15th, 2014] [Originally Added On: October 15th, 2014]
- Crash-dieting more effective that gradual weight loss, study suggests [Last Updated On: October 16th, 2014] [Originally Added On: October 16th, 2014]
- Losing weight quickly is just as good (or bad) as losing it gradually [Last Updated On: October 16th, 2014] [Originally Added On: October 16th, 2014]
- Crash-dieting more effective than gradual weight loss, study suggests [Last Updated On: October 16th, 2014] [Originally Added On: October 16th, 2014]
- The Geordie Motivator on Dieting - Video [Last Updated On: October 16th, 2014] [Originally Added On: October 16th, 2014]
- SAVING YOUR DIETING MACRO'S TO EAT JUNK FOOD & CRAP: IFBB BIKINI PRO - Video [Last Updated On: October 18th, 2014] [Originally Added On: October 18th, 2014]
- HOW TO MAKE DIETING EASIER - Video [Last Updated On: October 19th, 2014] [Originally Added On: October 19th, 2014]
- Flexible Dieting Q and A - Part 2 - Video [Last Updated On: October 19th, 2014] [Originally Added On: October 19th, 2014]
- Calories VS. Food Volume - The Secret To Successful Dieting - Video [Last Updated On: October 20th, 2014] [Originally Added On: October 20th, 2014]
- How to Stop Yo-Yo Dieting For Good - Video [Last Updated On: October 20th, 2014] [Originally Added On: October 20th, 2014]
- Dieting How to Do an Isagenix Shake Day - Video [Last Updated On: October 21st, 2014] [Originally Added On: October 21st, 2014]
- Donna Noble ~ "But I've been dieting" (HUMOUR) - Video [Last Updated On: October 21st, 2014] [Originally Added On: October 21st, 2014]
- Q&A with Sohee episode 2: revelations with flexible dieting - Video [Last Updated On: October 22nd, 2014] [Originally Added On: October 22nd, 2014]
- Dieting For People Who FEEL Too much - Video [Last Updated On: October 23rd, 2014] [Originally Added On: October 23rd, 2014]
- IIFYM Day of Eating Ep5 Chili Cheese Fries, 1400 calories, flexible dieting - Video [Last Updated On: October 23rd, 2014] [Originally Added On: October 23rd, 2014]
- Dr. Oz Show Schedule 10/22/2014: Ending Yo-Yo Dieting Weight Loss Traps - Video [Last Updated On: October 25th, 2014] [Originally Added On: October 25th, 2014]
- Does Flexible Dieting Work? IFBB Pro opinion - Video [Last Updated On: October 27th, 2014] [Originally Added On: October 27th, 2014]
- Full Day Of Eating IIFYM Flexible Dieting - Video [Last Updated On: October 29th, 2014] [Originally Added On: October 29th, 2014]
- Common Sense Dieting Tip! - Video [Last Updated On: October 31st, 2014] [Originally Added On: October 31st, 2014]
- Flexible dieting Grocery shopping run - Video [Last Updated On: November 2nd, 2014] [Originally Added On: November 2nd, 2014]
- Dieting Tips: Avoid This #1 Mistake If You Want To Lose Weight - Video [Last Updated On: November 3rd, 2014] [Originally Added On: November 3rd, 2014]
- Most important item to have while dieting - Video [Last Updated On: November 3rd, 2014] [Originally Added On: November 3rd, 2014]
- No Dieting Thanksgiving Day 2014 Metro Detroit Boot Camp Burns Thousands of Calories Eat Anything - Video [Last Updated On: November 4th, 2014] [Originally Added On: November 4th, 2014]
- IceCream4PRs Podcast 2 - Donuts, Post-Show Feels, Reverse Dieting - Video [Last Updated On: November 4th, 2014] [Originally Added On: November 4th, 2014]
- Liposuction. Take off what dieting wont! - Video [Last Updated On: November 4th, 2014] [Originally Added On: November 4th, 2014]
- Cutting with Elliot: Full Day of Flexible Dieting Ep. 19 IIFYM (Natural Teen Bodybuilding College) - Video [Last Updated On: November 5th, 2014] [Originally Added On: November 5th, 2014]
- Here I will teach you how to pronounce 'dieting' with Zira.mp4 - Video [Last Updated On: November 5th, 2014] [Originally Added On: November 5th, 2014]
- Interview with Sohee Lee on metabolic adaptation, reverse dieting, and more... - Video [Last Updated On: November 7th, 2014] [Originally Added On: November 7th, 2014]
- Full Day of Flexible Dieting IIFYM IN COLLEGE Ep.20 (Being Basic) - Video [Last Updated On: November 9th, 2014] [Originally Added On: November 9th, 2014]
- Reverse Dieting: Tips & IIFYM Grocery Pickups - Video [Last Updated On: November 10th, 2014] [Originally Added On: November 10th, 2014]
- Kevin Van Voris-Full day of Flexible Dieting #2 - Video [Last Updated On: November 10th, 2014] [Originally Added On: November 10th, 2014]
- Full Day of IIFYM #17 Reverse Dieting - Video [Last Updated On: November 11th, 2014] [Originally Added On: November 11th, 2014]
- How To Balance Dieting and Social Life | FitnGeeky QnA - Video [Last Updated On: November 11th, 2014] [Originally Added On: November 11th, 2014]
- Lets Play the Sims 4 [Part 23]- Dieting - Video [Last Updated On: November 11th, 2014] [Originally Added On: November 11th, 2014]
- Drew Barrymore Has No Interest in Dieting - Video [Last Updated On: November 12th, 2014] [Originally Added On: November 12th, 2014]
- Full Day Of Eating IIFYM Flexible Dieting 2 - Video [Last Updated On: November 12th, 2014] [Originally Added On: November 12th, 2014]
- Top 10 Ways to Lose Weight Fast Without Dieting - Video [Last Updated On: November 14th, 2014] [Originally Added On: November 14th, 2014]
- Dieting just got easier - Video [Last Updated On: November 16th, 2014] [Originally Added On: November 16th, 2014]
- Almost a Full Day of Flexible Dieting - Video [Last Updated On: November 17th, 2014] [Originally Added On: November 17th, 2014]
- Post Bodybuilding Contest: Reverse Dieting - Video [Last Updated On: November 18th, 2014] [Originally Added On: November 18th, 2014]
- Cutting with Elliot - Full Day of Flexible Dieting IIFYM in College - Ep. 21 - Video [Last Updated On: November 19th, 2014] [Originally Added On: November 19th, 2014]
- Exercise and Dieting - Video [Last Updated On: November 19th, 2014] [Originally Added On: November 19th, 2014]
- IIFYM/ Flexible dieting/ IF Day Of Eating EP.1 - Video [Last Updated On: November 19th, 2014] [Originally Added On: November 19th, 2014]
- Ogus Chat #1 (Reverse Dieting Controversy, Competing, Etc) - Video [Last Updated On: November 19th, 2014] [Originally Added On: November 19th, 2014]
- Healthy Living Looks at Dieting for Diabetics - Video [Last Updated On: November 21st, 2014] [Originally Added On: November 21st, 2014]
- OpenLine: Holiday Dieting - Video [Last Updated On: November 21st, 2014] [Originally Added On: November 21st, 2014]
- High Fat, High Protein, Medium Carb Bodybuilding Meal Example While Dieting - Video [Last Updated On: November 22nd, 2014] [Originally Added On: November 22nd, 2014]
- The 'Weight Loss' Goal is a Dieting Thing - Gain Health & Fitness VS Lose Weight - Video [Last Updated On: November 22nd, 2014] [Originally Added On: November 22nd, 2014]
- Dieting Websites Let You Make a Healthy Wager on Your Weight Los - Video [Last Updated On: November 23rd, 2014] [Originally Added On: November 23rd, 2014]
- Q&A Part 4: Flexible dieting tips, lifting and cardio, and female training - Video [Last Updated On: November 24th, 2014] [Originally Added On: November 24th, 2014]
- The "Dark Side" of Dieting and Fitness Modelling - Video [Last Updated On: November 25th, 2014] [Originally Added On: November 25th, 2014]
- IIFYM Day of Eating - Flexible Dieting - Day 9 - Video [Last Updated On: November 26th, 2014] [Originally Added On: November 26th, 2014]
- Peter Brooks Does a Commercial for All in One XS Dieting Pills - Video [Last Updated On: November 26th, 2014] [Originally Added On: November 26th, 2014]
- Dieting Makes you FAT - Video [Last Updated On: November 27th, 2014] [Originally Added On: November 27th, 2014]
- Fat Loss Transformation - Part 2 - Flexible Dieting - Video [Last Updated On: November 27th, 2014] [Originally Added On: November 27th, 2014]
- Is dieting necessary post weight loss surgery? CODS nutrition team answers - Video [Last Updated On: November 29th, 2014] [Originally Added On: November 29th, 2014]
- Holiday Detox and Dieting CHTV Episode 42 - Video [Last Updated On: December 1st, 2014] [Originally Added On: December 1st, 2014]
- Full day of eating 6 - IIFYM - Flexible eating/dieting? - Video [Last Updated On: December 2nd, 2014] [Originally Added On: December 2nd, 2014]
- IIFYM - Full Day of Eating - - Flexible Dieting - Day 10 - Video [Last Updated On: December 2nd, 2014] [Originally Added On: December 2nd, 2014]
- Holidays are coming... with Macros & Flexible Dieting - Video [Last Updated On: December 2nd, 2014] [Originally Added On: December 2nd, 2014]
- Biology Documentary on Dieting - Video [Last Updated On: December 2nd, 2014] [Originally Added On: December 2nd, 2014]
- VLOGMAS DAY 2: Rebellious, Dieting, Netflix, Laundry - Video [Last Updated On: December 4th, 2014] [Originally Added On: December 4th, 2014]
- 2015-16 VENUSFACTOR LoseWeight Without Dieting Discover a Slimmer, Sexier, and Healthier You - Video [Last Updated On: December 4th, 2014] [Originally Added On: December 4th, 2014]
- Reverse Dieting Book Sohee Lee | Amazing Reverse Dieting Book Sohee Lee - Video [Last Updated On: December 6th, 2014] [Originally Added On: December 6th, 2014]
- She's DIEting the Gangster - Video [Last Updated On: December 6th, 2014] [Originally Added On: December 6th, 2014]
- The Uplift Movement Flexible Dieting - Video [Last Updated On: December 7th, 2014] [Originally Added On: December 7th, 2014]
- Dieting - with Jane Plan - Video [Last Updated On: December 9th, 2014] [Originally Added On: December 9th, 2014]