3 Practical Weight Loss Tips, Not Tricks

Weight loss tips and gimmicks are never in short supply.  Figuring out which strategies to try and which ones are a waste of time and money can be tricky.

Here are three tips that have been in the news lately that are backed by research and can help you reach your weight loss goals.

Just say no to starvation diets.  Flickr photo by Gideon

Just say no to starvation diets. Flickr photo by Gideon

1. Healthy Gut Bacteria Aids Weight Loss – The theory that having ‘good’ bacteria in our gut keeps us healthy, improves digestion and lowers intestinal inflammation isn’t new.  Now, a couple of recent studies have tested the effects of probiotic yogurt on weight loss in women and show that healthy bacteria may also help reduce belly fat.

In one 24 week study, 125 obese men and women were divided into two groups.  During the first two weeks all participants maintained a low-calorie diet.  One group was taking a pill that consisted of one full serving of yogurt.  The other group was given a placebo. The women in the study that were taking the probiotic pills lost an average of 9.7 pounds during the two weeks.  Those taking the placebo lost approximately 5.7 pounds.

During the second half of the study all of the participants followed a specific diet regimen that helped them maintain their weight loss.  The average weight loss for women taking the probiotics was, on average, 11.5 pounds. The women on the placebo stayed at the same weight.  The men did not seem to be affected by the probiotics.

In a Japanese study 210 overweight people were divided into three groups.  For 12 weeks everyone drank a daily seven ounce serving of fermented milk.  Two of the groups had probiotics mixed in the milk. The participants that had the milk with the probiotics lost one to three percent of belly fat and eight to nine percent visceral fat.

Researchers say that to see a reduction in body fat, you will have to eat yogurt on a regular basis, maybe even every day as the subjects in the studies did.

Check the label to make sure the yogurt you buy has a graphic that says “live and active cultures” on the container and provides a list of the cultures.

Also, watch out for the added sugar that is in many yogurt brands. Your best bet is to buy plain Greek yogurt because it is low in sugar, higher in protein, and more filling.  Then add fresh or frozen fruit to sweeten it.  The active cultures found in kefir will also provide an abundance of probiotics.  Kefir can be added to yogurt, mixed into smoothies or eaten alone.

2. Structured Weekdays Can Un-do Weekend Splurges – Putting most of the efforts into staying on a structured eating plan Monday through Friday may improve your changes for weight loss even if you splurge a little on the weekend.

Dr. Brian Wansink, a researcher at Cornell University, says that there is a natural seven day weight cycle that is similar in all humans.  Almost everyone gains weight over the weekend and loses some weight during the week.  Typically people weigh the most on Sunday and the least on Friday.

Dr. Wansink and a team of researchers studied 80 adults ranging in age from 25 to 62.  He categorized them as weight losers, weight gainers, and weight maintainers.  The researchers  found that the difference between the weight losers and the weight gainers was that the ‘losers’ had a stronger compensation pattern after the weekend weight gain so their weight began dropping immediately after the weekend.

The weight ‘gainers’ had no clear decrease during the week which possibly indicates they weren’t able to recapture their discipline after the weekend.

If you’re someone that tends to overdo it on the weekend and feels depressed when you get on the scale on Monday morning the best thing to do is move on and focus on what happens next. That doesn’t mean that you can eat unabashedly every weekend  and still see many results.

But if you do have a piece of triple layer chocolate cake or a cheesy pasta entrée that’s loaded with calories, don’t beat yourself up over it. On Monday morning get your calories back under control and continue working toward you goal.

3. Lower The Thermostat To Increase Metabolism – When I first read about the theory that shivering can help you lose weight I laughed because it sounded so ridiculous. But it turns out that there may be some truth to this shiver-to-lose-weight stuff.

The National Institute of Health (NIH) claims that both moderate exercise and moderate shivering convert bad white fat into healthier brown fat. In a nutshell white fat stores fat and brown fat burns it.

The research done by the NIH found that both moderate exercise and shivering from being cold increases the level of the hormone irisin and FGF21.  Over a six day period irisin and FGF21 turned human white fat cells into brown fat cells.

This is exciting news according to Dr. Paul Lee, an endocrinologist from the Garvan Institute of Medical Research in Australia that conducted the study while at the NIH. “White fat transformation into brown fat could protect animals against diabetes, obesity and fatty liver. Glucose (blood sugar) levels are lower in humans with more brown fat,” Lee said.

Lee also says that people with more brown fat are thinner than those with less of it.

The good news is you may not have to stand out in sub-zero temperatures to reap the benefits of shivering.  A Japanese study found that people experienced a drop in body fat after spending two hours a day for six weeks at a temperature of about 63 degrees Fahrenheit.

Over To You

Do you have a weight-loss tip that has worked for you?

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