Tag Archives: metabolism

Small Weight Loss Has Big Health Benefits

Obese people who lose just 5 percent of their body weight can reduce the risk of heart disease and Type 2 diabetes and increase their metabolic function, says a new study.

Small Weight Loss

Losing 5 percent of your body weight has reasonable health benefits, study says. Photo by New Pittsburgh Courier

There are many current treatment guidelines that recommend patients lose about 5 to 10 percent of their body weight in order to receive health benefits, but the recommendations were focused on prior studies that did not differentiate between individuals who lost only 5 percent of their body weight and those who lost more weight.

In this study, 40 obese individuals with signs of insulin resistance were randomized to either go on a low calorie diet to lose 5, 10 or 15 percent of their body weight or just maintain their body weight. According to the journal Cell Metabolism, the study found that 5 percent weight loss was enough to lower multiple risk factors for heart disease and type 2 diabetes. To put this in perspective, a 200-pound individual could lose just 10 pounds to improve their health profile. This is more encouraging in my opinion because it’s a realistic goal and it is much easier to achieve than losing 10 percent of that 200 pounds.

“Even though five percent weight loss may not have dramatic cosmetic benefits, it does have significant health benefits,” said the study’s author, Dr. Samuel Klein, director of the Center for Human Nutrition at Washington University School of Medicine. “You’re much healthier on the inside, and it’s a really reasonable and legitimate target for people with obesity.”

This study should be a reminder to obese people that a 5 percent weight loss is really a success and not a failure. Diet and exercise can be difficult for any individual overweight and when you do not see any immediate physical changes, you may feel discouraged. This study is a good example to remind you that you are actually fighting diseases and improving your overall health by losing a little weight.

Obesity is a major risk factor for chronic health conditions, such as diabetes, cancer and heart disease. Taking short walks and making small changes to your diet is a good way to start weight loss to improve your health today.

“Our findings show that even a small amount of weight loss has important health benefits for multiple organ systems,” Klein said. “We hope that these findings will encourage obese people to take reasonable steps to watch what they eat and increase their physical activity, because this will translate into a lower risk for diabetes and heart disease.”

To say the least, some weight loss is better than no weight loss at all or even making an honest effort. Just because you don’t see instant physical results it does not mean you are not becoming healthier inside. Losing just 5 percent of your body weight is really a success so this should be encouragement to keep losing weight and receiving the nice health benefits that come along with it.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Magkos, Faidon et al. “Effects of Moderate and Subsequent Progressive Weight Loss on Metabolic Function and Adipose Tissue Biology in Humans with Obesity” Cell Metabolism 22 February 2016

High-Fat Diets: Fat Loss Facts

High-fat diets have been recognized to be a major risk factor for obesity, type 2 diabetes and other related diseases. According to the World Health Organization, more than 40 million children were overweight in 2010 and this pattern of obesity seems to continue (Ferreira & Muniz 2013). Proper dieting and exercise have always been the most effective ways to lose weight and stop obesity but today we will focus on low and high-fat diets.

Hight-Fat Diets

Diets that are high in fat are known to cause obesity, type 2 diabetes and other related health diseases.

Increased consumption of high-energy foods (foods with elevated quantity of fats, carbohydrates and salt) and lack of exercises are important factors for the pathogenesis of those serious health diseases in modern society (World Health Organization, 2012). Foods such as fried chicken, packaged or processed foods and too many snacks should be avoided because these foods are very high in fat. What about low-fat diets, are they effective? Although low-fat diets have been promoted as healthier and recommended for weight loss, they have also been associated with an increase in carbohydrate intake from plant-based foods (Ferreira & Muniz 2013). Therefore, just reducing the fat intake may not be the best strategy for a healthy lifestyle. Next we will discuss the truth about fat loss and myths about high and low-fat diets.

To be honest, all diets have their good sides and of course, their bad sides. Traditional dietary recommendations (diet and exercise), a low-calorie diet and an increased consumption of carbs and fruits and vegetables remain the best method for weight loss (Ferreira & Muniz 2013). High-fat diets have been associated with weight gain and a low-fat high carbohydrate, fiber, grains, and protein has been proven as the best diet to lose weight (Bray and Popkin, 1998; McManus et al., 2001; Wing and Hill, 2001; Astrop et al., 1997, 2002, 2005). Foods such as whole grains have been proven to speed up your metabolism so I consume these foods every day.

High-fat/high-protein/low-carbohydrate diets, i.e. ketogenic, that force the body to burn fats instead of carbs, in some instances, has been known as a promoter of a rapid weight loss and reduced appetite (Brarata et al., 2003; Bray, 2003; Crowe, 2005). Good fat-burning foods that speed up your metabolism are whole grains, fish, low-fat dairy products and peanuts. We will then have a discussion about the health effects and risks of low and high-fat diets.

Obesity

Over 2/3 of adults and 1/3 of children are overweight or obese.

It has been debated in the last century, whether fats are harmful to your health and what role does fat plays in dieting. The 1st Food Guide Pyramid created in 1992 showed fats at the top of the pyramid, meaning that their consumption should be minimized (Ferreira & Muniz 2013). Since there are different types of fats, which fats should you consume that are NOT harmful to your health? Saturated and Trans fatty acids should be avoided at all costs with consumption less than 7 percent. Life expectancy in countries that practiced a Mediterranean diet was among the highest in the world and rates of coronary heart disease (CHD), certain cancers and other diet-related chronic diseases were among the lowest (Willet et al., 1995). The Mediterranean diet consists of eating plant-based foods such as, fruits and vegetables, whole grains, nuts, olive oil, fish and drinking red wine in moderation (Mayo Clinic 2013).

According to proven research, it can be safe to say that daily physical activity along with a Mediterranean diet may be a very effective weight loss plan. Before I even knew what a Mediterranean diet was, I was already consuming the foods it contained so I have been accustomed to this diet plan for a while. The most important factor about this type of diet is that it works. Avoid the risk of obesity, type 2 diabetes and other associated diseases by avoiding high-fat diets and stick to a low-fat diet plan to maximize fat loss. God Bless.

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

Sources:

  1. Ferreira, Joao E., Muniz, N. “Low and High-Fat Diets: Myths vs Reality” February 2013 Nova Science Publishers, Inc.

2.    Mayo Clinic Staff “Mediterranean diet: A heart-healthy eating plan” www.mayoclinic.org 14 June 2013