Researchers Uncover Unique Diet Tips

Low-calorie, low-fat, low-carb, low-G.I. -- it seems like there are a million different diets out there, each of which claims to be the only one that works. For dieters just getting started on their weight loss journey, it can be difficult to know where to start.

The one thing that all of the popular diet plans have in common is that they require a substantial effort from the dieter hoping to lose weight. If you're going the low-calorie, low-fat route, you have to be prepared to count calories, withstand temptation, and fight off your cravings if you want to see long-term results.

On the other hand, if you're opting for the low-carb or low-G.I. approach to weight loss, you'll have to develop the iron will and nerves of steel that it will take to go cold turkey on all of your favorite carb-laden comfort foods. For people who love their bread, pasta, beer, and candy, these diets can be a harrowing exercise in self-control.

Even if none of these options sound good to you, you may still be in luck. According to recent research, you may find success adopting a more unorthodox approach to weight loss. This week, we'll take a look at a few recent studies that have identified unique and off-the-wall weight loss methods that just might work.

Researchers Say That Out of Sight, Out of Mind Just Might Work

Dieters are constantly struggling with cravings and temptations. Giving in to treats, sweets, and snacks throughout the day can derail the most well-intentioned weight loss effort. If you struggle with temptation all day long while on a diet, researchers at Cornell University offer this sage advice: avert your eyes.

According to a recent study, women who worked in close proximity to a clear glass bowl of Hershey's kisses ate more than women who stored the snacks in a non-transparent container. In other words, if we are constantly faced with a ready supply of snacks and treats, we are much more likely to give in.

For this reason, diet experts recommend storing unhealthy foods in an inaccessible, out-of-the-way container. Better yet, if you struggle with the thought of temptation even when your chocolate chip cookies or cherry bon-bons are out of sight, simply get rid of them. You can't overeat something that isn't available.

Study Shows that Dieters Can Sleep Their Way to Weight Loss

Researchers at Stanford University recently stumbled on a surprising finding: dieters who sleep longer typically have more success with their weight loss efforts. Furthermore, normal-weight individuals who get the recommended eight hours typically maintain a healthy weight with less effort than their sleep-deprived peers.

What does sleep have to do with the numbers on the scale? The scientists at Stanford hypothesized that these findings may be the result of chemical compounds that are produced while our bodies are at rest. Men and women who consistently get less sleep than their bodies need may have deficiencies of these compounds.

Although there are many chemicals and hormones produced during sleep, the most important substances are leptin and ghrelin, which regulate appetite, body weight, and cravings. Both of these hormones were found to be imbalanced in individuals with insufficient sleep habits.

Drinking Green Tea May Speed Up Your Weight Loss

You've probably heard a lot about the health benefits of green tea. Most of the research on green tea's health impact has focused on the cancer-fighting antioxidants that are plentiful in this popular drink.

Another health benefit that has been attributed to green tea is weight loss and weight control. However, until recently, the reports linking green tea to weight loss were largely anecdotal, rather than research-based. A study conducted by scientists at the world-renowned Mayo Clinic indicates that there may be some truth to this assertion.

Although the conclusions of the study were mixed, there did seem to be a persistent correlation between regular green tea consumption and improved weight control. If consumed with a meal, it is believed that green tea may speed the metabolic process, helping the body to burn more calories while cutting down on the absorption of dietary fat and carbohydrates. The researchers caution that it is too soon to fully back green tea as a weight loss cure-all, but most people can incorporate small daily doses of the drink into their diets without adverse effects.

If you're looking for a solution to your weight loss struggles, talk to your doctor to develop a diet plan that will work for you. Don't forget to check back each week for the fitness, nutrition, and weight loss news you need to succeed!

Researchers Explore the Health and Weight Loss Benefits of Low-Calorie Diets

Over the course of the last fifty years, the conventional wisdom on the number of calories you should consume while trying to lose weight has varied wildly. In the mid-twentieth century, dieters routinely stuck to very low calorie diets while trying to shed excess pounds.

By the 1980s, calorie counts in the 1000-1500 range were recommended, although the emphasis was placed on low-fat and fat-free calorie sources. In the early 2000s, calorie counting was dismissed altogether in favor of carb counting. Today, researchers are split on the calorie question.

In general, most scientists, doctors, and diet gurus don't recommend dipping below 1000 calories a day during a weight loss effort. However, a growing body of research into very low calorie diets is beginning to force some experts to reconsider this stance.

It has long been known that low calorie counts can help dieters speed up their weight loss. In fact, morbidly obese individuals are often placed on low-calorie liquid diets for the most rapid results. Still, for the majority of dieters, this practice is seen as unnecessary -- and potentially unsafe.

Still, recent research has begun to explore the idea that low-calorie diets might have other health benefits, in addition to their long-established role in the battle of the bulge. This week, we'll take a look at some recent research results that demonstrate the potential health and weight loss benefits of low-calorie diets.

Low Calorie Diets May Boost Cells' Ability to Repair and Rejuvenate Themselves

In recent years, a number of groups have contended that eating a low-calorie diet filled with super-nutritious foods may be the path to a veritable fountain of youth. Although these claims have not yet been fully substantiated by research, one recent study conducted by scientists at the University of Florida has demonstrated significant benefits of low-calorie diets at the level of cell activity.

According to the study, the cells of laboratory rats that were fed restricted-calorie diets demonstrated very high levels of activity in comparison to those rats that were fed standard-calorie diets. Specifically, the cells of the low-calorie diet group appeared to be able to repair, refresh, and rejuvenate themselves in ways not replicated by the standard calorie group. The cellular process, known as autophagy, seemed to kick into high gear after several months of a low-calorie diet.

The scientists determined that it was this unique cell rejuvenation process that may be responsible for the lengthened life span seen in animals that eat low calorie diets. The next step may be evaluating the impact of low-calorie eating on human life spans.

Decreased Calorie Consumption Linked to Increased Heart Health

Scientists at the Washington University School of medicine recently conducted a study geared to assess the long-term health impact of low-calorie diets. They conducted in-depth health analyses of two groups of people, one of which was comprised of men and women who ate typical Western diets, and one of which included people who made a habit of eating fewer calories. The low-calorie group was comprised of men and women who, for various reasons, voluntarily adhered to a diet that included an average daily intake of approximately 1600 calories, well below the norm for Western adults.

The health analyses of the two groups revealed many differences, most of which favored the low-calorie group. Most significant, though, were the differences in heart function over time. The men and women in the low-calorie group enjoyed better heart health much later in life than their counterparts in the standard calorie consumption group. Generally, the low-calorie groups had stronger, more flexible heart tissue, which is usually seen in much younger populations.

Although these results bode well for the growing low-calorie movement, the researchers stated that more research is needed to determine the full health impact of long-term caloric restriction. In addition, they caution that a low-calorie diet should not be a low-nutrient diet.

When it Comes to Weight Loss, Calories Do Count

Calorie-conscious diets have fallen out of favor in recent years, with the growing popularity of plans that focus on what kind of foods you eat, rather than how much you eat. Indeed, some diet gurus counsel their followers to ignore calories altogether.

However, the results of a recent joint study conducted by researchers at the U.S. Department of Agriculture and Tufts University seem to indicate that the opposite may be true.

The study compared the weight loss success of a large group of adult men and women following many different types of diets, ranging from low-carb to low-calorie. After comparing the results of all of the different dieters, the researchers concluded that it was controlling the number of calories, rather than eating certain types of foods, that seemed to be the most consistent ingredient in successful weight loss efforts.

Across the board, the dieters who ate fewer calories were those who lost the most weight. The researchers concluded that regardless of which type of diet works for each individual, developing an awareness of calorie consumption is a good way to ensure that your diet efforts will meet with success.

If you're thinking about decreasing your calories to lose weight, check with your doctor first to make sure your eating plan won't imperil your health. And be sure to check back each week for the diet and fitness news that will help you achieve success on your weight loss journey.

Research Points to Smarter Food Choices that Could Help You Shed Belly Fat

It's no secret that the foods you eat play a major role in determining your body weight. If you consistently gravitate toward questionable comestibles like fatty fare, sweet treats, and fast food, it's likely that you'll be facing an unpleasant number on the scale in the near future, if you're not already. On the other hand, if you make healthy food choices most of the time and your menus are full of selections like whole grains, fresh fruits and veggies, and lean proteins, chances are that you'll like what you see in the mirror.

For the most part, this is all common sense -- if you eat healthy foods, you're likely to have a healthy body weight, and vice versa. But according to recent research, the true relationship between food and weight may be a bit more complex.

Some recent studies have suggested that when it comes to maintaining a healthy body weight, not all foods are created equal. According to researchers, some types of foods -- such as simple carbohydrates -- actually encourage the body's weight-gaining mechanisms to kick into high gear. Other foods have been found to actually enhance weight loss. This week, we'll take a look at a few of the miraculous foods that researchers say can actually promote healthy weight loss.

Trying to Get Rid of Extra Weight Around Your Midsection? Add These Foods to Your Diet

Most men and women have a little more fat in their belly than they'd like. Cardiovascular exercise and trimming and toning calisthenics are both good ways to overcome a belly pooch, but scientists say that including a few special foods in your diet can also help your efforts.

Several recent studies conducted by researchers around the globe have identified foods most likely to reduce abdominal fat. The recommended foods include fresh fruits and vegetables, especially those rich in vitamins A and C; foods with the mineral selenium, such as shrimp, salmon, tuna, cod, and barley; lean proteins, such as skinless chicken breast, egg whites, fish, and low-fat dairy sources; very moderate amounts of red wine; and "good" fats, such as the omega-3s found in foods such as fish and nuts. All of these foods have been linked to lower rates of concentrated belly fat in recent studies.

Breakfast Linked With Less Belly Fat

Your mother always told you to get the day started right with a healthy breakfast, but she probably didn't know that a hearty morning meal could melt abdominal fat, too. Although it may seem counterintuitive, researchers at the National Weight Control Registry have found that the vast majority of men and women who have lost more than 30 pounds and kept it off for over a year report eating breakfast everyday.

Furthermore, it was also found that those who eat breakfast have less fat concentrated in the abdominal region than their counterparts who typically skip morning meals. But as you would probably expect, these trends don't hold true among those whose breakfast menus are laden with carbs, "bad" fats, and extra calories. In fact, the most pronounced weight loss effects were seen among those who ate lean proteins for breakfast, such as egg white omelets.

To Lose Belly Fat, Avoid Trans Fats, Researchers Say

The old conventional wisdom about dieting and nutrition held that all fats should be avoided. However, in recent years, scientists have come to believe that some fats are better than others. For example, a slew of new studies have proven that the healthy omega-3 fats found in nuts, seeds, and some fish have a wide array of health benefits.

On the other hand, researchers have determined that trans fats -- the highly processed oils that are found in many types of junk foods, snack items, and fast foods -- are disproportionately unhealthy. One recent study conducted by researchers at Wake Forest University found that diets high in trans fats were consistent with a high level of abdominal fat. Furthermore, this type of fat is highly resistant to traditional weight loss techniques such as calorie restriction and exercise.

If you're trying to lose stubborn weight around your midsection, it may help to incorporate more of these proven belly-shrinking foods into your diet. Check back each week for the breaking research news that can help boost the success of your quest for better health.

Baby Steps or Drastic Changes?

Researchers Explore the Most Effective Approaches to Weight Loss

Some diet and fitness experts say that the best way to make the life changes that will result in permanent weight loss is to introduce a series of small changes over an extended period of time. This way, they argue, the changes won't be overwhelming, and it will likely be easier to sustain your improved habits in the long-term.

On the other side of the debate, some advisors advocate a sharp and sudden change in lifestyle to achieve maximum weight loss. This "cold turkey" approach removes some of the ambiguity from the process of jettisoning unhealthy habits, and its part of the reason why "extreme" diets like Atkins and veganism are increasingly popular. Proponents of this approach contend that a dramatic turnaround in habits can be more effective and meaningful.

Some diet and weight loss experts -- the majority, in fact -- support a third approach that is somewhere in the middle of these two methods. The middle path focuses on moderation as the key to successful weight loss. Most of the experts who recommend a moderate approach suggest enacting significant changes, but avoiding a "crash diet" mentality and the unhealthy "yo-yo" cycle of weight gain and weight loss that it can cause.

There are convincing arguments that can be made to support each of these approaches to weight loss, but what does the research say? This week, we'll take a look at the results of a few recent studies that have "weighed in" on this heated debate.

Moderate-Fat Diet More Effective than Low-Fat Diet in Producing Lasting Weight Loss

For decades, the default approach to dieting was adopting a low-fat, low-calorie eating regimen. Although fad diets came and went during the same period of time, this approach remained the primary method that weight loss experts and medical personnel recommended.

However, the sudden popularity of the low-carb Atkins diet that emerged in the late 1990s called these longstanding assumptions into question. Although the medical establishment was initially skeptical, studies began to be conducted that indicated that there may be some method to the low-carb madness. Most significantly, researchers began to consider the possibility that low-fat eating may actually hinder weight loss.

One recent study conducted by researchers at the Brigham Women's Hospital in Boston seemed to confirm these suggestions. The study tracked the eating patterns of a group of over 100 women over the course of 18 months, keeping records of food intake and weight. Roughly half of the group was directed to follow a typical low-fat diet, while the other half consumed a diet rich in healthy, moderate-fat foods, including olive oil, peanut butter, canola oil, avocado, and some nuts.

According to the study's findings, there were significant differences between the two groups. First, only 20% of the participants in the low-fat group continued to eat their prescribed diet over the course of the entire study, while over half of the moderate-fat group lasted until the study's conclusion.

Furthermore, although the participants in both groups lost roughly the same amount of weight, the moderate-fat eaters were able to maintain their weight loss longer than the low-fat eaters. The researchers indicated that a more moderate approach to fat consumption may prove to be the best long-term fix for those seeking to shed excess pounds.

Moderate Exercise May Be Best Bet for Weight Loss

Although many dieters adhere to the adage of "no pain, no gain" and aim for strenuous exercise, researchers at Duke University have found that a more modest approach may have the best health effects for many men and women.

According to a recent study, participants who engaged in moderate exercise were able to lose weight and improve a number of health measures, while participants who engaged in strenuous exercise sustained more injuries and enjoyed fewer overall health gains.

However, the researchers caution that those who opt for more moderate weight loss will likely have to work out longer than their counterparts who stick with a more extreme exercise regimen. For older people, injury-prone individuals, or those who simply don't like strenuous exertion, though, these findings may provide a welcome alternative.

For Burning Fat, Extended Periods of Exercise Proven Most Effective

The question of how much dieters should exercise has long been a point of contention among researchers, doctors, and weight loss experts. A recent study conducted by scientists at the Institute of Sports Medicine at Denmark's Bispebjerg Hospital suggested a novel alternative to this dilemma.

The researchers studied a number of different exercise patterns as a means of determining which ones were most effective at burning fat and producing weight loss. The results indicated that two sessions of exercise separated by a period of rest may be the best alternative. For example, the group in the study that showed the most positive results exercised for thirty minutes, took a twenty minute break, resumed for another thirty minutes.

Although the time commitment involved in this approach may prove to be unappealing to some dieters, it does involve less exertion than an unbroken period of strenuous exercise.

Based on these studies, it appears that a moderate approach to weight loss may be the most effective. Check with your doctor before starting a diet or exercise program, and check back each week for the research news that can help optimize your journey to fitness!