The Health and Fitness Truth Blog

In one of the most comprehensive and rigorous analysis of 31 long term diet research studies, UCLA researchers undenyingly concluded that diets don’t work. While diets may help you lose 5 to 10% of your weight initially, this comprehensive analysis showed that most people gain all of their weight back AND MORE within several years.

Furthermore, the UCLA study concluded:

• Most people would’ve been better off not dieting at all. Their weight would’ve remained the same, and their bodies would not have suffered from the rapid weight loss and weight gain.
• Although this study paints a terrible picture of dieting, the actual effectiveness of diets is probably much worse, as many of the diet studies examined biased the diets to look more effective than they actually were.
• Most remarkably, one study of over 19,000 men showed that one of the best predictors of weight gain over the years of the study was having lost weight on a previous diet. Another study showed that both men and women who participated in a formal weight loss program gained significantly more weight over a two year period than those who had not participated in a weight loss program.
• Even when followed for four years, dieters continued to regain the weight lost on the initial diet.

Need any more reasons to stop dieting, start exercising and eating well?

Here are important updates and information which may impact YOUR health:

1. Dr. John Marymont of Baylor University reported that two inch high heels increase the pressure on the ball of the foot by 50%, causing neuromas, hammer toes and bunions, resulting in millions of dollars each year in health care costs. Don’t fool yourself ladies! Not only are high heels the cause of these unattractive and painful conditions, but high heels also can cause knee, ankle and back pain, not to mention increasing our risk for falls and ankle sprains. Is it worth it?
2. Researchers at Washington University School of Medicine examined the role of dieting on bone loss. They found that participants who lost weight by diet alone also lost 2-2.2% bone tissue at the hip, spine and femur, areas at great risk for fractures. Those participants who lost weight with diet AND exercise did not show bone loss. We have always known that dieting can cause a loss of muscle tissue, but now we know bone loss results as well. This has huge implications for older women at risk for osteoporosis who are trying to lose weight. Exercise is a must!
3. Italian researchers have shown that thin women with high body fat (30% or greater) have higher levels of the inflammatory chemicals which are a marker for cardiovascular disease. Prior to this, the belief was that weight and BMI alone was the major factor in whether someone has increased cardiovascular risk. These women had low BMI and low body weight, but higher than optimal body fat, and higher than norml inflammatory markers. It IS possible to be thin and overfat and unhealthy! Many women I have worked with are thin, but lack muscle tone and have higher levels of bodyfat than expected. Now we know their risk for heart disease is also higher!

Many dieters give up dairy products like milk and cheese thinking the fat content is inappropriate for a sound weight loss regimen. In addition, adult women and men, in general, neglect drinking milk, thinking “it’s just for kids”. However, several recently published research studies have shown a link between consumption of dairy products and successful weight loss.

Overweight adults on a reduced calorie diet that included at least 3 servings of dairy products lost more weight than those on similar diets with minimal dairy consumption. While the exact reason is not clear yet, there are many reasons drinking milk and eating dairy is appropriate for dieters. Preliminary data indicates that calcium may play a role in the way the body burns fat. In addition, dairy products like skim/lowfat milk and cottage cheese are high in protein, an essential nutrient for healthy weight loss and exercise, while at the same time are low in fat. Yes, there are dairy products that are less than perfect; most yogurts, for example, are high in sugar, so it is necessary to avoid these products. Whole milk is inappropriate for most adults-unless you are underweight! Cheese itself is very high in fat, but also high in flavor, and many dieters lose motivation to diet when foods become boring. So, adding small amounts of cheese to the diet adds excitement to the tastebuds, as well as fats, which fill us up. If you are concerned about hormones and additives in milk, try organic milks. If you are lactose intolerant, there are many excellent products which can substitute for standard milk products- so try them all! Once again, our beliefs about proper nutrition are shifting- so the best advice is to keep informed, avoid fad diets and seek professional advice when necessary.