** Those Who Don't Diet are Better at Improving Health Than Those Who Do Diet.
Though the thought of counting calories and measuring portions doesn't bring smiles to most people's faces, many people succumb to such dieting measures because they believe it will improve their health.
But, according to a two-year study published in the June 2005 issue of the Journal of the American Dietetic Association, if you're looking to achieve long-term health improvements, behavior changes and self-acceptance are more effective than dieting any day of the week.
Obsessing about your weight may be counterproductive when it comes to improving your health. (Duh! worry, worry, kick yourself, worry some more, what to eat?)
In the study of 78 obese women, (I have not idea why they chose women and not men for the study - maybe men tend to fudge too much on diets? pun intended) aged 30-45, half were assigned to a dieting group, which focused on counting calories and fat content, restricting food consumption and monitoring their weight. The other half were assigned to a non-dieting group that focused on paying attention to internal body cues about hunger, letting go of restrictive "diet-like" eating habits and working with negative self-image. After two years, the researchers found:
92 percent of the non-dieting group stayed with the study, while 42 percent of the dieters dropped out.
1. Non-dieters maintained the same weight; dieters lost weight initially but regained almost all of it by the end of the study.
2. Non-dieters total cholesterol increased initially, then significantly decreased (including levels of their bad LDL cholesterol), while dieters had no significant change in cholesterol levels.
3. While both groups significantly lowered their blood pressures initially, the non-dieters sustained this change while the dieters did not.
4. Non-dieters reported nearly four times more physical activity, while dieters, although going through an initial increase in activity, had not sustained increased activity by the end of the study.
5. Non-dieters demonstrated improvements in self-esteem and depression, dieters had a worsening of self-esteem, and depression levels remained the same (after an initial boost).
"We have been ingrained to think that large people can only make improvements in their health if they diet and slim down," said one of the study's researchers, Linda Bacon, "But this study tells us that you can make significant improvements in both metabolic and psychological health without ever stepping on the scales or counting calories. You can relax about food and eat what you want." (within reason, you think?)
Dieting Weakens the Immune System
The above study is not the only one to find that dieting is not always the best way to achieve health. According to a study published in the June 2004 issue of the Journal of the American Dietetic Association, "yo-yo" dieting, the practice of constantly losing weight and then gaining it right back, may weaken the immune system.
The study found a definite relationship between a woman's immune function and her dieting history -- the more times she attempted to lose weight, the more her immune function decreased.
Other risks of "on again, off again" diets? Studies have found that they may actually increase your risk of heart disease. Yo-yo dieting can lead to lower levels of the good cholesterol (HDL) and, in women who weren't overweight to begin with, increased levels of triglycerides, which is a risk factor for heart disease in women. Plus, frequent changes in your weight can result in high blood sugar, which may increase the risk of heart disease and diabetes. Isn't it written somewhere, "all things in moderation"?
Though the thought of counting calories and measuring portions doesn't bring smiles to most people's faces, many people succumb to such dieting measures because they believe it will improve their health.
But, according to a two-year study published in the June 2005 issue of the Journal of the American Dietetic Association, if you're looking to achieve long-term health improvements, behavior changes and self-acceptance are more effective than dieting any day of the week.
Obsessing about your weight may be counterproductive when it comes to improving your health. (Duh! worry, worry, kick yourself, worry some more, what to eat?)
In the study of 78 obese women, (I have not idea why they chose women and not men for the study - maybe men tend to fudge too much on diets? pun intended) aged 30-45, half were assigned to a dieting group, which focused on counting calories and fat content, restricting food consumption and monitoring their weight. The other half were assigned to a non-dieting group that focused on paying attention to internal body cues about hunger, letting go of restrictive "diet-like" eating habits and working with negative self-image. After two years, the researchers found:
92 percent of the non-dieting group stayed with the study, while 42 percent of the dieters dropped out.
1. Non-dieters maintained the same weight; dieters lost weight initially but regained almost all of it by the end of the study.
2. Non-dieters total cholesterol increased initially, then significantly decreased (including levels of their bad LDL cholesterol), while dieters had no significant change in cholesterol levels.
3. While both groups significantly lowered their blood pressures initially, the non-dieters sustained this change while the dieters did not.
4. Non-dieters reported nearly four times more physical activity, while dieters, although going through an initial increase in activity, had not sustained increased activity by the end of the study.
5. Non-dieters demonstrated improvements in self-esteem and depression, dieters had a worsening of self-esteem, and depression levels remained the same (after an initial boost).
"We have been ingrained to think that large people can only make improvements in their health if they diet and slim down," said one of the study's researchers, Linda Bacon, "But this study tells us that you can make significant improvements in both metabolic and psychological health without ever stepping on the scales or counting calories. You can relax about food and eat what you want." (within reason, you think?)
Dieting Weakens the Immune System
The above study is not the only one to find that dieting is not always the best way to achieve health. According to a study published in the June 2004 issue of the Journal of the American Dietetic Association, "yo-yo" dieting, the practice of constantly losing weight and then gaining it right back, may weaken the immune system.
The study found a definite relationship between a woman's immune function and her dieting history -- the more times she attempted to lose weight, the more her immune function decreased.
Other risks of "on again, off again" diets? Studies have found that they may actually increase your risk of heart disease. Yo-yo dieting can lead to lower levels of the good cholesterol (HDL) and, in women who weren't overweight to begin with, increased levels of triglycerides, which is a risk factor for heart disease in women. Plus, frequent changes in your weight can result in high blood sugar, which may increase the risk of heart disease and diabetes. Isn't it written somewhere, "all things in moderation"?
So there! pfffffffffffffffffffffftttttttttttttttttt.For those who care the secret identity of the couple on the last blog will be revealed . . . . . . in due time.
4 comments:
It's all about making healthier food choices more often than not! Diet is a terrible word!
So, does this mean I don't have to "diet" anymore? And you won't ask me if I'm REALLY going to have another piece of cake? :o)
correcto....no dieting. eat all the cake you want; like Kim said. Cake has milk & eggs in it, soooo.
Very interesting article. Yes, we want to know who the couple is.
Post a Comment