Tag Archives: weight loss

Weight Loss Linked to Lower Risk of Uterine Cancer

Weight loss may lower the risk of cancer of the endometrium, the lining of the uterus, in older women, a new study suggests.

Weight Loss May Reduce Uterine Cancer

Weight loss may lower the risk of uterine cancer in older women, a new study finds. Photo by Miami OBGYN

This is good news to older adults who think that weight loss may not be beneficial to them. “Many older adults think it’s too late to benefit from weight loss, or think that because they are overweight or obese, the damage has already been done. But our findings show that’s not true,” study author Juhua Luo said in a news release from the American Society of Clinical Oncology (ASCO).

These new findings shed light on the fact that it can never be to too late to lose weight, no matter what age you are. “It’s never too late, and even moderate weight loss can make a big difference when it comes to cancer risk,” Luo added. She’s an associate professor of epidemiology and biostatistics at Indiana University Bloomington’s School of Public Health.

According to the researchers, endometrial cancer is the most common gynecologic cancer and the fourth most common cancer among women in the United States, the researchers said. More than 75 percent of endometrial cancers occur in women aged 55 and older.

The researchers analyzed data from more than 35,000 American women between the ages of 50 and 79. The study included an average of more than 10 years of follow-up.

Although the study did not prove cause and effect, losing weight was associated with a significantly lower risk of endometrial cancer, and that benefit was greatest in obese women, the researchers said. Exercising alone just makes you feel so good and the fact that it can lower the risk of cancer just makes it all the better.

Women over 50 who reduced 5 percent or more of their body weight had a 29 percent lower risk of endometrial cancer, regardless of their age or how much weight they lost, according to the researchers.

Obese women who reduced 5 percent or more of their body weight had a 56 percent reduction in their risk. Overweight or obese women who accomplished a normal body mass index (BMI — an estimate of body fat based on weight and height) had the same risk as women who kept a normal BMI, the study authors said.

The researchers also discovered that women who gained more than 10 pounds had a 26 percent increased risk of endometrial cancer.

The study was published online Feb. 6 in the Journal of Clinical Oncology.

“There have been more than a thousand studies linking obesity to an increased risk of endometrial and other cancers, but almost none that look at the relationship between weight loss and cancer risk,” said Dr. Jennifer Ligibel, an ASCO expert in cancer prevention.

“This study tells us that weight loss, even later in life, is linked to a lower risk of endometrial cancer. The findings also support the development of weight loss programs as part of a cancer prevention strategy in overweight and obese adults,” she said.
Source: Journal of Clinical Oncology, news release, Feb. 6, 2017

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

DASH Diet is Ranked Best Overall Diet

The DASH diet is ranked as the best overall diet in the U.S. News & World Report yearly diet ranking, which is the seventh consecutive year it has won number one.

Dash Diet

The DASH diet is ranked the best overall diet again. Photo by Fitness and Freebies

“DASH” is known as dietary approaches to stop hypertension. This eating plan deals with consuming whole grains, fruits, and vegetables while minimizing salt. The National Heart, Lung, and Blood Institute developed it to help individuals lower high blood pressure. This is a great diet plan in my opinion because it is less restrictive and easy to follow. You will lose weight fast just by eating more fruits and vegetables while including more whole grains in your diet.

U.S. News & World Report rated 38 different diet plans, with rankings based on reviews from an expert panel of doctors who specialize in diabetes, weight loss, and heart health, as well as nutritionist and dietary consultants.

In ranking the diets, the experts considered many factors, including the likelihood of short and long term weight loss, how easy it is to follow a specific diet, and how well the diet protects against heart disease and diabetes.

The Mediterranean diet came in second overall, after the DASH diet, while the MIND diet took third place. The Mediterranean diet emphasizes on eating whole grains and plenty of fruits and vegetables while drinking alcohol occasionally. The MIND diet, which was added last year, mixes elements of the DASH and Mediterranean diets. It focuses on boosting brain health.

Connie Diekman, director of university nutrition for Washington University in St. Louis, says lifestyle changes are the common denominator of success with the diets.

“This year’s list of diets reflects the long-standing body of evidence that shows weight loss, a true change in body fat levels, is achieved though changes in lifestyle behaviors including food choices, portions, and activity,” says Diekman, a registered dietitian.

Best commercial diets: The Mayo Clinic diet, which emphasizes lifelong healthy eating, tied for first with Weight Watchers.

Best weight-loss diets: Weight Watchers won first place, while Jenny Craig and Volumetrics tied for second place.

Best diets for healthy eating: DASH, Mediterranean and MIND won first, second and third, in that order. I love healthy eating with less restrictions so the DASH diet is my favorite of all diets.

Easiest diet to follow: The Mediterranean, Fertility, Weight Watchers and MIND diets were a four-way tie. The Fertility Diet focuses on changes that can help anyone, for instance, reducing red meat and getting protein from nuts and vegetables.

Best diet for diabetes: DASH won first place. Mediterranean and vegan diets tied for second.

Best diets for heart disease: DASH and Ornish diet tied for first place. The Ornish diet restricts fat intake up to 10% of calories and emphasizes exercise. TLC (Therapeutic Lifestyle Changes) diet, which focuses on lowering cholesterol through diet and other lifestyle changes came in third place.

Best plant-based diets: The Mediterranean diet took first place, followed by the Flexitarian, which suggests staying away from meat most of the time. Vegetarian and Ornish tied for third place.

The diets that limited what people ate including the Paleo and Dukan diets, were given poor marks. Those diets are also difficult to maintain long-term and very restrictive which people do not like. The best diets are non-restrictive and can be sustained over long periods of time.

These list of diets may not be the quick-fix solution, but it is a list of maintainable, reputable and healthful diet plans to help you achieve weight loss. These easy to follow eating plans will help you stay on track with weight management long-term.

It is best to look at the details of each diet and find the one that matches your personal lifestyle to help you accomplish your weight loss goals.

Source: U.S. News & World Report: 2017 Best Diet Rankings. Angela Haupt, assistant managing editor of health, U.S. News. Connie Diekman, registered dietitian; director of university nutrition, Washington University in St. Louis.

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

Weight-Loss Surgery Linked to Lasting Gastro Issues

Although weight-loss surgery can help obese people reduce extra pounds, a new study says the procedure may also cause long-lasting stomach issues for a lot of patients.

Gastric Bypass

A Dutch research study found that individuals who underwent the most common type of weight-loss surgery – known as laparoscopic Roux-en-Y gastric bypass – suffered gastrointestinal issues and food intolerance up to two years after the surgery. Photo by Lourdes.com

A Dutch research study found that individuals who underwent the most common type of weight-loss surgery – known as laparoscopic Roux-en-Y gastric bypass – suffered gastrointestinal issues and food intolerance up to two years after the surgery.

The procedure involves stapling the tummy and re-routing the intestines, so what is consumed bypasses the majority of the stomach and caloric consumption is decreased.

However, these issues are not likely to be restricted to this type of weight-loss surgery alone, said study author Dr. Thomas Boerlage. He is a researcher in the department of internal medicine at MC Slotervaart, in Amsterdam, in the Netherlands.

“I would very much expect other bariatric [weight-loss] procedures to [cause] gastrointestinal complaints, too,” Boerlage cautioned. He said that gastric banding, along with newer types of weight-loss options, are “fairly certain” to spark long-term gastrointestinal complications. This gives me reason to believe that any procedure that deals with the stomach will most certainly cause lasting gastro issues.

Boerlage also mentioned that “it was already known from previous studies that patients can develop gastrointestinal complaints after a Roux-en-Y gastric bypass. However, most of those studies concerned only the first year after surgery, and you can imagine that people might have complaints shortly after surgery, whatever kind of surgery it is.”

To exam the risk of long-term gastrointestinal issues, Boerlage’s team focused on the experience of almost 250 patients who had the surgery in 2012. They all completed a food tolerance and gastrointestinal survey two years after having the operation. The patients’ answers were compared to 295 obese patients who did not have the procedure.

For the most part, the weight-loss surgery patients were found to be battling with significantly more gastrointestinal problems at the two-year mark that those who had not undergone the operation, the investigators found.

For instance, surgery patients were found to be struggling with more indigestion, abdominal pain, diarrhea and constipation, compared with the non-surgical group. Surgery patients did, however report lesser levels of both acid regurgitation and hunger pain, compared with non-surgical patients. This is a surprise to me because usually patients who undergo surgery would seem to have higher levels of hunger pains and acid problems than non-surgical patients.

In relation to food intolerance, 70 percent of surgery patients said they experienced some form of intolerance to an average of four different foods, and more than 90 percent said the problem emerged only after the procedure.

According to the report, problematic foods included red meats and items that contained high amounts of fat or sugar, such as cakes, pies, sodas, fried foods and pastries

With that being said, only about 14 percent of those having ongoing lasting food intolerance said the problem bothered them “much” or “very much”

However, less than 17 percent of the non-surgical group reported experiencing any comparable form of eating issue.

These findings were reported in the December issue of British Journal of Surgery.

So what can bypass patients do?

“In general, it is advisable for patients to stick tightly to the dietary guidelines that are given after surgery,” said Boerlage. “This will surely help to alleviate symptoms, although not all symptoms can be prevented,” he added.

“We do advise our patients to avoid certain foods with a high sugar or fat content. And, indeed, these are the types of food that are a problem in obese patients in the first place. So, in a way you could say that these complaints are also useful because they remind patients to avoid certain foods,” Boerlage suggested.

I agree with Boerlage and the problem can be easily fixed if patients stick to the recommended dietary guidelines. I believe weight-loss surgery is a lifesaver for many and the benefits clearly outweigh any dietary issues.

Source: Thomas Boerlage, M.D., doctoral candidate, resident and researcher, department of internal medicine, MC Slotervaart, Amsterdam, The Netherlands; Dec. 19, 2016, British Journal of Surgery

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

Lose Weight Fast Forever

The holidays are here so we all want to find new ways to lose weight fast and keep it off. Getting fit is not easy so it really takes hard work and dedication to achieve long term goals. Today I will share some great ways to lose those extra pounds and maintain a healthy weight throughout the year.

Lose Weight Fast

You can lose weight fast with just a few small changes to your lifestyle. Photo by Secrets of Healthy Eating

First, you can start with making small changes to your lifestyle. Switch from the all-or-nothing approach to one or two healthy changes in your daily routine. “Doing this can lead to more weight loss than you ever imagined,” says Marissa Lippert, RD, author of The Cheater’s Diet. I do things like eat more veggies, eliminate late night snacking and portion out my meals during the day. These small tweaks can help you lose 10, 25 or even 60 pounds!

Next, if you like to eat out often as I use to, you can swap out your to-go order with a grilled chicken salad instead of a large bowl of pasta. I work full time so I found it convenient just to eat out for lunch. Now, I love to prepare delicious meals that I love before work which in turn saves me time and money.

Third, do not skip breakfast! We all know that breakfast is the most important meal of the day and it’s really a great way to start our day. A simple banana with a peanut butter and jelly sandwich with wheat bread is a quick choice. The whole grains and peanuts will curb your appetite and keep you from unhealthy snacking in the morning. The banana will give you energy to jumpstart your morning and suppress your appetite as well.

Is your fridge filled with junk food? If so, do a purge and clean out your pantry of all the foods you overindulge in. For instance, replace ice-cream with lower calorie snacks, such as roasted sunflower seeds or Special K Chocolatey Delight cereal. These better choices will definitely help you lose weight fast and keep you slimmer.

Another great way to shed to those extra pounds is to workout after work. I now go to the gym for at least 45 minutes and exercise a little with friends which keeps me motivated. To be honest, it took some time to see results but I stayed dedicated and it really paid off. Me and my colleagues motivate each other and that is what matters the most. “After work, my colleagues and I always grabbed dinner—and it was usually deep-fried. Then we changed things up. Instead of nights out, we started walking and running around a local track. A year later, I’m down 40 pounds.” —Ellen Setzer, Cleveland, OH

If you really want to maintain a healthy weight, go out for a walk or jog at least three to four times a week. I love running so it is nothing for me to go out for a nice jog early in the morning or late in the evening when the weather is nice. I feel great when I get my heart rate up and break a small sweat every now and then. If you feel discouraged, take a friend along with you and before you know it, you will have done a few miles before the conversation is over.

As I have mentioned in the beginning, weight loss is not easy but with a few small tweaks you can really lose weight fast and keep it off. Just by making these small changes to your diet and getting a little more exercise daily, you will maintain a healthy weight all year long.

Source: G. Jessica, “16 Ways to Lose Weight Fast” www.health.com

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

Burn Fat Without the Gym

We understand that weight loss involves eating healthy and daily physical activity but sometimes we just do not have time for the gym. Thanksgiving is over so it is time to get back on track with our diet and exercise plans. Today I will go over some great ways to burn fat without stepping foot in a gym.

Burn Fat at Home

You can still burn fat without the gym with great workouts backed by research. Photo by BodyBuilding.com

Start the Day with Exercise

Eating breakfast first is usually a routine for me but according to a 2013 study in the British Journal of Nutrtition, exercising first thing in the morning can help you lose 20 percent more fat than working out after breakfast. You can try this HIIT workout that includes lunges and squat jumps. It only takes 10 minutes and it can be done right in your living room.

High-Intensity Workouts

If you normally exercise for 30 minutes, try only a third of  that, but go hard! According to Jordan Metzl, MD, author of Dr. Jordan Metzl’s Workout Prescription, an intense 10 minutes boosts your metabolism and equals about 30 minutes at a moderate intensity. Since I like running, I can run for about 3 minutes and burn 200 more calories over the rest of the day, says a 2013 study from Colorado State University.

Get More Sleep

If you are trying to maintain your weight this season, know this: Research from the University of Chicago discovered that dieters lost 55 percent less fat when they slept for 5 1/2 hours rather than sleeping for 8 1/2 hours. To fall asleep faster avoid eating, bright screens and beer a couple hours before bed. Foods that do help you fall asleep faster are bananas, jasmine rice and cherries.

Take a Walk

Walking around the block for about 15 minutes will burn three times as much calories as opposed to sitting down for the same amount of time, says a new study in the Journal of Physical Activity and Health. Also, walking after a big holiday dinner will help aid digestion.

Laugh off the Calories

This season is full of joy and fun so go ahead and laugh it up with family. Did you know that laughing for 10 or 15 minutes can burn as much as 40 calories? Picture going through the entire day with laughter while the calories slowly disappear.

The holidays are here and we still have weight loss goals to accomplish. If you find yourself with no time for the gym, these great fat loss tips will help you continue to burn fat will at home.

Source: Leicht., L “12 Ways to Burn Fat Without Setting Foot in the Gym” www.health.com

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

Weight Loss Leads to Increase in Appetite

People who lose weight often wonder why they end up regaining the weight back after all that hard work. A new study sheds light on how weight loss can accidentally increase your appetite therefore causing you to regain weight.

Weight Loss Leads to Increase in Appetite

Weight loss can actually cause a surge in appetite, which leads to a weight regain, study. Photo by Eat This Not That

According to researchers, individuals who lose weight get really hungry and could eat up to 100 more calories for every two pounds lost. This means the more weight you lose, the more calories you consume causing you to gain more weight than before.

“That’s the very first time that number has been quantified. We never knew how big that number was before the study,” says researcher Kevin Hall, PhD, who studies how the body responds to weight loss at the National Institute of Health in Bethesda, MD.

He says it’s the strong increase in appetite, rather than the reduction in metabolism, people have after weight loss that causes weight regain. I can agree that after an intense workout I do become extremely hungry and I end up eating more than I may need to satisfy my appetite.

The effect of appetite is 3 times stronger than for reducing metabolism. The two combined will assure that lost weight will sneak right back, Hall says.

This study will be published in the November issue of the journal Obesity and independent experts say it will change how physicians treat patients who have lost weight.

In the trial, data was analyzed for people who had type 2 diabetes and could eat without restriction for a year. Of the 242 participants, 153 received canagliflozin, a drug that caused a substantial surge in the amount of glucose excreted in their urine.

The funny thing about it was that the group taking the drug had not lost more weight. Hall developed an equation in his lab to find out why the patients’ weight loss came to a stop. The formula measured the number of calories a person would need to eat to have weight changes over time.

He found out that even though the people did not know how much calories the drug was burning, their bodies were fighting against the weight loss, making them eat more to make up for the loss.

This study sheds light on how not achieving weight loss is not all your fault. Your body actually fights against the long-term maintenance of that weight, says Scott Kahan, MD, director of the National Center for Weight and Wellness at George Washington University in Washington, D.C.

However, this study did have limitations. Researchers studied people with type 2 diabetes so the results in appetite changes might be different for healthy people, Hall says. Different amounts of weight loss could also cause different changes in appetite.

I believe if further researcher support these findings, it aims at a new way doctors can help their patients lose weight.

Source: Kevin Hall, PhD, section chief, Integrative Physiology Section, Laboratory of Biological Modeling, National Institute of Diabetes and Digestive and Kidney Diseases, Bethesda, MD. Obesity. October 2016

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

Obesity Gene Does Not Affect Weight Loss

The so-called “obesity gene” does not affect people’s ability to lose weight through diet, exercise and weight-loss medications, a new study says.

Obesity Gene

You can still lose weight even you carry the FTO gene. Photo by Newsmax

I know this is shocking to many individuals who are overweight because losing weight can be very difficult so you would think that an obesity related gene would slow down your weight loss.

British researchers reported that individuals with the FTO gene respond to these weight-loss strategies as well as those who do not have the gene. According to the study authors, the FTO gene is related to increased body weight and the study mentions that a person’s environment may play a bigger part in their weight management than DNA.

This means that regardless of the obesity related gene, you can still lose weight just like the individuals who do not have the gene. This is great news for all the overweight individuals who had doubts about weight loss because of carrying the FTO gene.

The trial included nearly 10,000 individuals who were analyzed by researchers to find the relationship between the FTO gene and weight loss plans.

At the beginning of the study, the ones who had the FTO gene were about 2 pounds heavier than those who did not carry the gene. However, there was no relation between FTO gene and the individuals’ ability to lose weight.

These findings were true despite the participants’ gender, age, the weight loss strategies they followed and other variables, said researchers.

These findings were published Sept. 20 in BMJ.

According to the National Institutes of Health, approximately 70 percent of adults in America are overweight or obese. This is definitely a global health crisis and researchers say the only way to stop this epidemic is to help people find ways to live healthier.

It seems that improving your eating habits and getting regular physical activity is the most common strategy of long term weight loss, regardless if you have obesity related genes or not.

Source: BMJ, news release, Sept. 20, 2016

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

Weight-Loss Surgery May Boost Survival

Weight loss surgery may greatly reduce obese people’s risk of premature death, a new study says.

Gastric Bypass Weight Loss Surgery

Weight loss surgery may boost survival for obese, says study. Photo by Healthy Hippie

Nearly five years after surgery, the death rate was over one percent for the individuals who had weight loss surgery and four percent for those in the non-surgical group, according to researchers.

The study was led by Christina Persson from the University of Gothenburg in Sweden, who analyzed data from almost 49,000 obese people in Sweden. They were between 18 and 74 years of age.

Over 22,000 people had weight-loss surgery between 2000 and 2011. About 93 percent of the people in the surgery group had the procedure known as gastric bypass. The study compared them with approximately 26,000 people who did not have surgery.

According to the research, the overall death rate was reduced by 57 percent in the surgery group, compared to the non-surgery group. This number remained consistent after researchers adjusted for age and other previous diseases such as diabetes, cancer and heart disease.

Heart disease, cancer, suicide and accidents were the most common causes of death among those who did not have the surgery.

Cancer and heart disease accounted for most of the major difference in mortality rates between obese people who underwent weight-loss surgery and those who did not, says researchers.

Losing weight is not easy for anyone overweight so undergoing weight loss surgery should be recommended by doctors or health care providers. A death rate that is decreased by about 60 percent is amazing and I believe more obese people should consider having gastric bypass surgery to increase his or her survival.

According to the CDC, over one-third of adults in the U.S. are obese, so this is a very serious issue. There is no overnight success or magic pill that will make you lose weight so it really does take hard work and dedication.

The study was set to be presented Thursday at the European Obesity Summit. Findings presented at meetings are usually viewed as preliminary until they have been published in peer-reviewed journals.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer
Source: European Obesity Summit, news release, June 2, 2016

‘Biggest Loser’ Study Reveals Struggle After Weight Loss

Everyone knows how difficult it is to lose weight if you have ever been on a diet. More important, once you do have weight loss success, keeping the weight off is another struggle. A recent study involving contestants from TV show “The Biggest Loser” demonstrates what really happens after weight loss.

Biggest Loser - Weight Loss

‘Biggest Loser’ study shows how difficult it is to keep the weight off, years later. Photo by Reality Tea

In the study, all but one contestant had regained at least some of the weight lost after six years, during the 30-week TV competition, according to Obesity.  The participants had regained about 90 pounds or 70 percent of the weight they lost. This just demonstrates how hard it is to fight obesity and maintain a healthy weight, even with a competition that has incentives.

There is no magic pill or formula for fat loss but here are a few answers to questions for people who are struggling with weight loss:

If you lose weight slowly, are you more likely to maintain weight loss?

Although many dieters get this advice, studies have shown otherwise including a recent Australian study. In this study, 204 obese people were instructed on live on 450 to 800 calories a day for 3 months, or limit themselves to 400 to 500 calories a day for 36 weeks. The overall goal was a 15 percent weight loss. After three years, almost everyone regained the weight they had lost, regardless of the counseling on diet and exercise. There was no change in the levels of the two hormones, ghrelin and leptin, which increases hunger. More individuals in the rapid weight loss group did lose at least 12 percent of their weight (80 percent, compared to 50 percent in the slow loss group) and fewer called it quits (3 percent, compared to 18 percent).

Will you maintain a higher metabolism if you build muscle through exercise, such as weight lifting?

Muscle does burn more calories than fat, so you may think that the more muscle you have, the faster you will burn calories. In fact, a study showed that building muscle has nearly no effect on resting metabolism, which is the amount of calories a person burns while at rest. According to the study, the muscle we build is small compared to the total amount of skeletal muscle on our body. This muscle is at rest most of the time and no one can go around and flex their muscles all day.

Should you avoid snacks to maintain weight loss?

Even though it seems that snacking packs on the extra pounds, studies that randomly assigned individuals to snack or not have not confirmed this, and even studies that observed people have not found that snacks undermine fat loss.

Is there a certain type of diet that keeps weight off?

Many individuals are convinced that low fat or low carb diets are the best for weight loss. However, Dr. Lee Kaplan, an obesity researcher at Harvard, says that there is no weight loss program or diet that is guaranteed to work but that individuals can often keep a loss of 5 percent of their weight, which comes with many health benefits. He tells his patients to try different weight loss programs until they find one that works for them.

Will doing vigorous cardiovascular exercises after weight loss speed up your body’s slowed metabolism?

As long as you are not consuming more calories than you burn you are okay. Although this sounds like a simple task, “this is not as easy a proposition as it sounds,” says Dr. Michael Rosenbaum, a doctor and obesity researcher at Columbia University. The brain controls your hunger and your food cravings, and it is very easy to accidentally consume more calories than you burned exercising. That is a major reason studies that use exercise alone to help individuals lose weight have usually failed to find an effect. Did you know that after you lose 10 percent of your weight by diet alone, your muscles begin using genes that make them more efficient? They actually burn 20 to 30 percent fewer calories for the exact exercise.

Is there hope for weight maintenance?

Do not let this Obesity study discourage you if you are currently overweight or obese. This research is just to show you that anyone can be treated if they seek help sooner and start now. Weight loss is a lifelong process that includes proper dieting, daily physical activity, counseling, medication or even surgery. The best option is to consult with your physician about a weight loss plan that fits you and start your journey for a healthier life today!

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

Source: Fothergill, E., Guo, J., Howard, L., Kerns, J. C., Knuth, N. D., Brychta, R., Chen, K. Y., Skarulis, M. C., Walter, M., Walter, P. J. and Hall, K. D. (2016), “Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity. doi: 10.1002/oby.21538 May 2 2016  http://onlinelibrary.wiley.com/doi/10.1002/oby.21538/full

Kolata, G. “Short Questions to Hard Answers about Weight Loss” The New York Times May 4 2016 www.nytimes.com

Beans, Chickpeas May Aid Weight Loss

Beans, peas, lentils and chickpeas may be great for weight loss, according to a new Canadian research study.

Beans, Chickpeas Aid Weight Loss

Beans, chickpeas or also known as “pulses”, help you feel full to lose weight. Photo by the Globe and Mail

Data from 21 clinical trials that was analyzed on foods known as “pulses”, found that they can help people on a diet feel full and lose unhealthy weight. Beans, peas and other legumes are some of my favorite foods in my diet so this is good news for me as well. I could eat beans almost every day with rice and not get tired of it. Consuming these pulses on a regular basis means I am maintaining my weight while eating something I enjoy at the same time.

“Though the weight loss was small, our findings suggest that simply including pulses in your diet may help you lose weight, and we think more importantly, prevent you from gaining it back after you lose it,” study lead author Russell de Souza, a researcher at St. Michael’s Hospital in Toronto, said during a hospital news release.

These foods are high in fiber, protein, vitamins and minerals so there is no question how they help you lose weight or lower cholesterol levels if consumed regularly.

The new analysis in the trial included a total of 940 adults who began eating one serving (3/4) cup of pulses each day. They lost 0.75 pounds on average over a six week period without making any extra effort to stay away from other kinds of foods, said researchers. This may not seem like a lot of weight loss but the fact that pulses suppress appetite is the main point. When you feel full, you eat less. The Canadian team also noted that pulses have a “low glycemic index” — meaning that they break down slowly in the digestive tract.

Prior research has found that one serving of legumes makes individuals feel fuller. Each time I eat a few good servings of beans or peas I always have a low appetite and feel less hungry later.

“This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31 percent, which may indeed result in less food intake,” Russell de Souza, the study’s lead author and researcher with the Li Ka Shing Knowledge Institute of St. Michael’s Hospital, said in a statement.

I love the fact of adding foods to your diet instead of removing them to lose weight and most diets fail according to research. It excites me even more that eating beans and peas has been shown to lower bad cholesterol while lowering the risk of heart disease at the same time.

To say the least, if you love beans, chickpeas or other legumes like I do, you should eat them more often to lose weight and improve your health for the future.

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

Source: Souza et al. “Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials” Am J Clin Nutr ajcn124677First published online March 30, 2016.doi:10.3945/ajcn.115.124677