Tag Archives: annals of internal medicine

High Intensity Workouts Better for Lowering Blood Sugar

Cardio exercise, such as biking or running, is understood to be the key to weight loss but what about high-intensity workouts? According to a new study published in the Annals of Internal Medicine, cardiovascular workouts with high-intensity may be better for your heart in lowering blood sugar and fat loss, than lower intensity workouts (Ross R, Hudson R, Stotz PJ, Lam M. 2015).

High-Intensity Workouts Better for Weight Loss

High-intensity workouts like running or boxing have been shown to help lower blood sugar levels. Photo by Sante Fe Spa

Boxing and running are my favorite cardio exercises so I often engage in high-intensity exercises when I have time after class. Researchers studied 300 abdominally obese adults to determine the separate effects of exercise amounts and intensity on glucose tolerance. Individuals were selected to perform either long, lower intensity workouts or short, high intensity workouts five times per week. They were instructed to eat a healthy diet but did not reduce caloric intake.

After 6 months, all individuals had identical reductions in waistline, but only participants in the high intensity workout group obtained reduction in 2-hour glucose levels. This means by adding more intensity to your daily weight loss routine, you can significantly lower your blood sugar levels. This is a great female fat loss tip that’s easy to implement by adding weights that gives you a more challenging workout. Men like me can add dumbbells or weights on our body suits for higher intensity.

According to Robert Ross, a researcher at Queen’s University in Kingston, Ontario, “Higher intensity can be achieved simply by increasing the incline while walking on a treadmill or walking at a brisker pace,” Ross says. Anyone can add high intensity to their workouts and those small changes do improve your strength over time if you stay consistent.

Although high intensity exercises may have some special health benefits, this study showed that any physical activity is better than none. Individuals who exercised lost 5-6% of their body weight. I agree that health organizations should consider intensity as well, instead of issuing guidelines on the time spent while exercising for fat loss.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor. Internet Marketer

Source: Ross R, Hudson R, Stotz PJ, Lam M. Effects of Exercise Amount and Intensity on Abdominal Obesity and Glucose Tolerance in Obese Adults: A Randomized Trial. Ann Intern Med. 2015;162:325-334. doi:10.7326/M14-1189

High Fiber Diets Lead to Modest Fat Loss

Healthy diets appear difficult when we think of reducing calories to lose weight, but by adding this one type of food may be the key to improving your health and fat loss.

Dietary Fiber Leads to Fat Loss

Adding more fiber to your diet leads to modest weight loss according to a new study in the Annals of Internal Medicine 2015. ClipArt photo

According to a new study in the Annals of Internal Medicine, increasing fiber intake may be a reasonable approach for individuals who had problems with weight loss programs. Past studies show how dietary fiber can control your appetite by making you feel full, but researchers wanted to focus on the one dietary change that resulted in collateral effects (Ann Inter. Medicine 2015).

In the clinical trial, 240 adults with metabolic syndrome engaged in group and individual sessions. The group assigned to the American Heart Association (AHA) diet focused on reducing their calories and limiting saturated fat. The fiber group was only asked to consume more foods high in fiber, like whole grains and fruits, to achieve a goal of at least 30 grams of fiber each day. Neither group had to change their daily physical activity or exercise routine.

After 12 months, both groups had about the same weight loss and showed identical reductions in blood pressure, blood sugar and cholesterol levels. I was always a consumer of high fiber diets because I personally love natural fruits and vegetables. I go running about 3 times per week so adding more fiber to my diet would be great for me. “By changing one thing, people in the fiber group were able to improve their diet and lose weight and improve their overall markers for metabolic syndrome,” says study author Dr. Yunsheng Ma.

I agree that weight loss programs should begin to focus more on the good foods that improve your health rather than cutting out foods from your diet. I believe this will make it seem easier to stick to a healthy diet and reduce calories. If you love whole grains, fruits and vegetables like me, I suggest you consume more fiber in your diet for fat loss and to live healthier.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marketer

Source: Ma Y, Olendzki BC, Wang J, Persuitte GM, Li W, Fang H, et al. “Single-Component Versus Multicomponent Dietary Goals for the Metabolic Syndrome: A Randomized Trial.” Ann Intern Med. 2015; 162:248-257.doi: 10.7326/M14-0611