What are the secrets to successful weight loss? And, what is the secret to keeping the weight off once it’s gone? According to members of the National Weight Control Registry in the United States, a group of 10,000 people (mostly women) who lost at least 13 kgs and have kept the weight off for a year or more, it’s no surprise – maintain a positive attitude; keep track of what you eat; weigh yourself once a week; and exercise regularly. These obvious lifestyle factors appear to be good predictors of success. But what else can you do to successfully lose the weight and keep it off? What are the latest scientific findings on this very important topic? In this particular issue of News You Can Use we’ve highlighted just that. We’ve got the latest scientific breakthroughs to share with you about how 7 simple changes to your diet and lifestyle can help you and those you care about achieve a new body and a better life!
#1 – High Protein Diets for Weight Loss, Increased Satiety, and Healthy Metabolism
You’ve probably heard this before but to lose weight you need to create an “energy deficit” – consume less or burn more kilojoules than your body needs to maintain its current weight. However, in recent years scientists have become just as interested in what to eat as they are in how to eat to facilitate weight loss. In other words, the composition of your meals – the amount of protein, carbohydrate, and fat you take in is now considered to be just as important a factor.
Over the years a strong body of scientific evidence has found that higher protein diets are helpful for weight loss. They help increase satiety to a greater extent than both carbohydrate and fat and promote positive changes in body composition (greater fat loss and retention of lean muscle mass) than traditional, standard protein diets. And now there’s more good news! Higher protein diets may also prevent the decrease in kilojoule burning potential (resting energy expenditure) that is typically seen after weight loss.
In a new meta-analysis published in the American Journal of Clinical Nutrition, researchers systematically evaluated 24 well-designed studies that compared a total of 520 and 543 individuals who consumed high protein and standard protein diets, respectively. They found that those consuming a high protein diet significantly reduced the associated decrease in resting energy expenditure (REE) typically seen with weight loss diets. In fact, researchers found high protein diets helped prevent the reduction in REE by almost 2500 kilojoules! That in itself could make a big difference in your weight loss success.
From: GNLD Lifestyle Magazine, West Africa (03/14)