Bye-Bye Fat: What Actually Works?

You know what they say opinions are like (yes, the body part), and it's no different when it comes to opinions on weight loss: Everyone has one. But what actually works?

According to a hot-off-the-presses American Journal of Preventive Medicine study, the answer is pretty predictable. Of the study's participants -- obese individuals -- the most successful changes in body composition were brought about by:

1. Eating less overall
2. Exercising
3. Eating less dietary fat

And guess which strategies were least effective:

1. Drinking large amounts of water
2. Eating diet foods
3. Taking over-the-counter diet pills

What works? Eat less, move more, and limit fat (the most calorically dense macronutrient). Shocker, huh?

What may be more surprising to some are the strategies that failed the study's participants. I have my theories however:

Drinking large amounts of water. Yes, drinking water is important for metabolism, and in fact, dehydration effectively shuts down normal, proper metabolic function; however, water as a food substitute is a terrible strategy. I would suspect that the study's participants who used this strategy drank large amounts of water to feel full; and drinking water can do just that. But because water has no nutritional value (calories and nutrients), as soon as the feeling of fullness wanes, immense hunger settles in. I suspect that this sudden and intense hunger then led to binge-like behavior. The take-away: water (and liquid) doesn't replace actual food.

Eating diet foods. While eating less food and limiting fat were effective strategies in the study, eating diet foods was not -- why? The short answer: Diet foods are not food. Diet foods are chemical-laden, nutrient-lacking laboratory concoctions that provide the body nothing of what it needs, and leaving you craving more. This one isn't at all surprising to me, and is probably worthy of an article in its own right.

Diet pills. You mean all of those herbal remedies you see at deli counters, convenience stores, and vitamin/supplement stores don't work? Umm, no. There are very few legal substances -- and even fewer safe ones -- that will truly accelerate fat loss. Just about everything you see on the shelf is worthy of a faulty advertising label at the least. (And the only over-the-counter substance I would ever suggest is coffee.) The reason I suspect these pills really failed the participants though is because it mislead them to believe they could consume more food and/or exercise less, and the pill would do the heavy lifting, pardon the pun, for them.

As I've explained in other articles, real, sustainable changes in body composition come from making real, sustainable healthy lifestyle choices. The common sense effective, and ineffective, strategies highlighted in this latest study may make many say "duh!" -- but common sense is often not common.

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Comments

[CryeDyspaire]

05:31 AM on 04/26/2012

Another personal trainer (CEO and Founder of blablabla) who gets it WRONG. It's not fat, it's sugar/carbs. Google Gary Taubes, and start from there.

[William Anderson LMHC]

08:00 AM on 04/23/2012

Your scientifically sound observations and teaching about the nutrition and exercise components of weight loss are valuable, but getting ourselves to behave in ways to be fit is more than a simple decision. Commitment and will power are great ideas, but easier said than done for most of us.

I lost 140 pounds after 25 years of obesity and weight loss failure when I discovered the solution as a behavior therapist and addictions counselor. Please read my article about food addiction and other issues related to permanent weight loss: http://theandersonmethod.com/category/is-there-such-a-thing-as-food-addiction/

William Anderson, LMHC
Author of 'The Anderson Method - Secrets of Permanent Weight Loss'
www.TheAndersonMethod.com

[maryteam2]

10:43 PM on 04/23/2012

Something that is often not talked about is the foods that have a high glycemic index. Meaning, there are some carbohydrates that spike one's blood sugar faster than even sugar does. People who eat a lot of foods that have a high glycemic index have a tendency to put on weight.

As a personal example: I am a person who needs to stay away from gluten. I was replacing these foods with gluten free food. I would be gluten free breakfast bars, eat a gluten free apple crisp pie every once in awhile, etc.

I thought I was eating healthy. However, what I found is that I put 10 lbs on. Once I made a lifestyle change and stopped eating so many gluten free foods, I lost 5 lbs.

You can see some of the foods that have a high glycemic index:
http://www.southbeach-diet-plan.com/highglycemicfoodslist.htm

In looking at that chart, I see that there are still some foods that I need to eliminate from my diet.

Mary Miller
www.well-being-oasis.com

[William Anderson LMHC]

05:29 AM on 04/24/2012

Yep, simple carbs are trouble makers.

[Gigi D]

08:18 PM on 04/22/2012

This is just common sense! Sadly so many people are just looking for a quick fix and turn to diet pills! It's such a waste of money!

[justathought64]

07:04 PM on 04/22/2012

One of the things that never fails to annoy me is when people start in on me for my food choices. I eat regular meals in portion control and try to eat healthy snacks. What THEY see is me eating white bread instead of wheat and other things along that line. I am allergic to soy, wheat and wheat germ. So why do I need to justify what I am eating to other people. They dont have to deal with the horrendous stomach pains I would have if I ate what they feel would be healthier for me.So many foods have the potential to make me sick and on top of that I have diverticulitus of the stomach- a rarity as I understand for women. So anything with seeds or nuts are portioned out. I can have them but I have to be careful of how much, so there goes almonds or any other safe item like that. My problem is how much I move, I am sedentary and know this isnt good for me but now that the weather has broken I can get out. And no a treadmill is not an option either I have ballance issues and fall off of it. So for everyone out there with food problems, people need to back off.

[xxgreyeyes]

06:21 PM on 04/22/2012

Fat is not bad for the diet. Fat is essential to the diet, but only good fats. I'm another person who disagrees about the water thing. Before I eat I drink a glass a water and I'm immediately full and I'm full afterwards.

[Sean Pease]

11:38 PM on 04/24/2012

Agree. I remember back in my Weight Watcher days they told us - if you are feeling hungry, drink a bottle of water and wait 15 minutes. If you are still hungry after those 15 minutes then eat something.

FaithFitnessFood.com

[Kevin Chung Lin]

04:23 PM on 04/22/2012

I don't agree with eating less dietary fat as one of the most successful weight loss tricks

[Desert Diva]

08:51 PM on 04/22/2012

I agree...we need fat in our diet, just not trans fat.

[brbrbca]

03:03 PM on 04/21/2012

It's true and you know it, EAT LESS- EXERCISE MORE is the only way to loose and keep it off! Sorry but there is no easy way. I used to say I'll take these pills to help me get started. MISTAKE, because you gain when you stop taking the pills. Do it on your own, eat less move more! You get used to that and your weight problem goes away!

[John Stein]

01:24 PM on 04/21/2012

Since January I've been experiencing problems with High Blood Pressure and chest pains. Scans showed possible blockage but because of "soft tissue" it was skewing the resorts. That soft tissue are my huge moobies. I've cut out sodas completely, drinking water or Crystal Light. I've lost 30 pounds the past three months. I'm walking now up to an hour a day (about 1.5 miles a day). I'm determined to finally losing my flab so that I can frakking live and maybe find someone to share my life with.

[BobandKaye]

02:02 PM on 04/21/2012

Good luck, John.

[pasthecrablegs]

03:33 PM on 04/21/2012

I can relate, I went to the doctor yesterday and found out my cholesterol was 297 and blood pressure was high. Time to stop making excuses and lose this weight. Good luck to you and stay with it, our health is one thing we can control and you can't say that with too many things these days.

[benitalu]

08:14 PM on 04/22/2012

I wish you all very good luck. Sounds like you're definitely on the right track. You'll all feel much better after the weight loss. And you'll be in good health.

[pasthecrablegs]

11:49 AM on 04/23/2012

Thank you, That was very kind.

[jedwightn]

10:32 AM on 04/21/2012

The LIME Diet...Less Intake More Exercise...works every time.

[FSMbaby]

08:59 AM on 04/21/2012

Eat less food. Exercise. Eat less dietary fat. Wow! I never thought of that before. IT COULD WORK!

[ginadeoliveira2008]

07:27 PM on 04/20/2012

I only strongly disagree about water intake. It has helped me immensely to feel full as you say and that was a priority when I was in the long process of changing all my eating habits. It was hard, not an easy task at all, cause I was a compulsive eater. I'm keeping my ideal weight for about two years now and will probably succeed in keeping it off, once I simply changed my choices and find pleasure in my present food plan. As for the water, I still drink it to curb the urge to eat sometimes, though not so consistently as then.

[Ludomancer]

04:34 PM on 04/20/2012

If fat is dense, wouldn't people who eat it weigh less than people who eat equal calories in carbs?

[GOODDOC1]

05:01 PM on 04/22/2012

Calorie dense. One gram of carbs or proteins has four calories. One gram of fat has nine. If you're going by calories only, you could be right. If amount, fat has more.

[Deadliftmcgee]

02:11 PM on 04/20/2012

"Diet foods are not food. Diet foods are chemical-laden, nutrient-lacking laboratory concoctions that provide the body nothing of what it needs, and leaving you craving more. This one isn't at all surprising to me, and is probably worthy of an article in its own right."

Thank you for this. I love at lunch when co workers see my meal of, say, roasted tri-tip and veggies cooked in butter and comment on the fat as they suck down their lean cuisine.

Eat real food, folks.

[catmagnet]

08:12 PM on 04/20/2012

Although I don't cook with butter or oil (I typically do batch cooking in my slow cooker), I definitely make sure that I eat REAL food. My frozen meals? The stuff I cook on the weekends that's been portioned and then put in the freezer. :)

I can't imagine ever eating one of those meals. YUCK!

[urkiddinme]

10:31 AM on 04/21/2012

Amen. My sugar-free, fat-free, artificially fruit flavored 100 calorie yogurt/19-ingredient 90 calorie Special K bar-eating friends (who are always hungry and then end up bingeing on pizza) freak out when I throw down three eggs and a banana for breakfast (the fat! the cholesterol! the carbs!) and put (gasp) olive oil on my kale salad that's topped with rare steak and sliced avocado.

[catmagnet]

11:13 AM on 04/21/2012

Granted, I WILL eat that sugar-free yogurt, but a girl's got to have SOME vices, right? ;-)

I do also eat whole wheat pasta, whole wheat bread on occasion, and I have to have my daily Cheerios, but other than that, it's whole foods all the way.

[SunloverCR]

11:13 AM on 04/21/2012

I don't even NOTICE what others are eating or how much etc, I can't stand it when people seem to be more interested in MY plate than their own! AARRG!!