Those of us who struggle to lose weight are far from being alone. But everywhere we turn, we see advertisements, infomercials, and even reality television shows telling us that we can lose weight, and that all we have to do is stop eating so much and exercise more. There are many weight loss programs out there, all offering different methods and techniques to help people lose weight.
I know, I joined Weight Watchers when I was I followed the program to the letter, weighing and measuring every single bite of food I consumed. I exercised every day, I never cheated, and each time I got on the scale, I was devastated to see I had only lost a half pound, or worse — gained weight. I had weight loss resistance.
This condition can be very frustrating for women. Research shows that people metabolize fat differently. Genetics can play a role, and studies are in progress to help us understand more about that.
Weight loss resistance, like many things, is influenced by epigenetics— in other words, the interaction of our genes and our environment. So, if genes do play a role, then that means we all benefit from different types of food and exercise when it comes to weight loss, to support our personal genetic makeup. But there are a number of great, healthy, tried-and-true metabolism-boosting options — including lower-fat diets, Mediterranean style diets, higher protein diets, low-dairy diets, and many other choices.
The best diet for you may depend on individual factors, including genetics. The same holds true for exercise. Some people benefit from endurance-style exercise, others from strength training, and others still from things like yoga and Pilates. The good news is, regardless of your genetic makeup, there are many dietary and lifestyle choices that can increase your ability to lose weight and keep it off. Although society tends to group everyone into the same category when it comes to health and fitness, we are all individual, and different things work for different people.
Although some carb-restricted diets, such as the Atkins or ketogenic diet, also require significantly reducing your carb consumption to 20—50 grams per day, low carb diets are defined as any diet comprising less than grams of carbs per day 15 , One study in 49 people with type 2 diabetes found that a low carb diet was more effective at improving blood sugar levels than a low fat diet.
Another study in people with type 2 diabetes found that following a low carb, high fat diet was linked to improved blood sugar control and increased weight loss, compared with a control group If you want to learn more about carb-restricted diets, you can find valuable resources online, or check out this article to get you started.
Shop for books on carb-restricted diets online. The Mayo Clinic diet is focused on developing healthy habits like eating breakfast every day, exercising daily, and keeping a food journal.
It also promotes nutritious ingredients, such as fruits, vegetables, whole grains, and healthy fats, while limiting added sugars and saturated fat from full fat dairy and high fat meats. Shop for books on the Mayo Clinic diet online. Low carb diets involve restricting your intake of carbs, including high carb foods like bread, pasta, and sweets.
Some research suggests that reduced sensitivity to insulin may play a role in the development of polycystic ovary syndrome PCOS As such, low carb diets are often recommended to improve insulin sensitivity and help manage symptoms of PCOS. One review of eight studies showed that following a low carb diet could help increase weight loss and improve hormone levels in women with PCOS Shop for books on the low carb diet online.
Anti-inflammatory diets emphasize foods rich in nutrients that have been shown to fight inflammation, including antioxidants and omega-3 fatty acids These diets are rich in foods like fruits, vegetables, nuts, seeds, and fatty fish. They also typically limit processed products, fried foods, and sugar-sweetened beverages. Studies show that increasing your intake of anti-inflammatory foods like fruits, vegetables, and nuts may be beneficial for weight loss 29 , 30 , In addition to promoting weight loss, following an anti-inflammatory diet may help alleviate symptoms of PCOS.
In fact, high levels of inflammation are thought to contribute to symptoms of PCOS and may be associated with increased levels of androgens, or male sex hormones One study in women with PCOS found that pairing a calorie-restricted, anti-inflammatory diet with regular physical activity for 12 weeks significantly increased weight loss and improved hormone levels, menstrual cycle regularity, blood sugar control, and fertility The Dietary Approaches to Stop Hypertension DASH diet is an eating plan intended to promote weight loss, reduce blood pressure levels, and protect against heart disease According to one review of 13 studies, participants who followed the DASH diet lost more weight and belly fat than those following other calorie-restricted diets for 8—24 weeks The DASH diet has likewise been shown to decrease levels of blood pressure, total cholesterol, and LDL bad cholesterol — all of which are risk factors for heart disease 36 , There are a variety of books and resources on the DASH diet, or you can check out this article to get you started.
Shop for books on the DASH diet online. On the TLC diet, foods high in fat and dietary cholesterol are limited, while foods high in soluble fiber — a type of fiber that dissolves in water — are encouraged.
Increasing your intake of soluble fiber and adding more physical activity into your routine are two common strategies for promoting weight loss 38 , 39 , Plus, several older studies have even found that the TLC diet can decrease levels of LDL bad cholesterol, reduce blood pressure, and enhance immune function 41 , 42 , Check out this free guide to the TLC diet online , which is provided by the U.
Department of Health and Human Services. Although there are many styles and variations of intermittent fasting, most involve restricting food intake for 14—24 hours at a time. Some research suggests that intermittent fasting may be particularly beneficial for women during menopause It has been shown to increase weight loss to a similar extent as cutting calories, and it may also help boost fat-burning 45 , Intermittent fasting may likewise reduce insulin resistance and help stabilize blood sugar levels, both of which can be especially beneficial during menopause 47 , Some studies have found that intermittent fasting could affect men and women differently, indicating that women may be more sensitive to the effects of fasting 49 , Therefore, women may benefit from a more relaxed approach to fasting, which could include intermittent fasting just a few times per week, consuming a small number of calories during fasts, or limiting fasting periods to 14—16 hours at a time.
Be sure to also follow a healthy and balanced diet during non-fasting periods to maximize the potential benefits. The pescatarian diet is a mostly plant-based diet that includes fish and seafood. There are several variations of pescatarian diets, but most of them exclude meat and poultry from the diet but include other animal products like fish, eggs, dairy, and honey.
Studies suggest that pescatarians tend to have a lower BMI and improved diet quality, compared with non-vegetarians 51 , 52 , Plus, fish like cod and tuna can help protect against iodine deficiency, another factor that can contribute to thyroid issues 55 , Many books can provide more information on the pescatarian diet, along with meal plans and recipes to get you started.
Shop for books on the pescatarian diet online. The Ornish Diet is a low fat, plant-based eating pattern that promotes nutritious ingredients like fruits, vegetables, whole grains, and legumes. While weight control is not the primary goal of the Ornish Diet, multiple studies have found that it may be effective for long-term weight loss.
For example, one study in women showed that participants who followed the Ornish Diet for 12 months lost an average of 5 pounds 2. Another small study found that the Ornish Diet was more effective for weight loss than other popular diet plans like Atkins and the ZONE Diet , resulting in 7. Plus, we always offer phone support from women right here in Maine to help you get the best out of our products. Identification of an imprinted master trans regulator and the KLF14 locus related to multiple metabolic phenotypes.
Grimm, E. Genetics of eating behavior: Established and emerging concepts. An intensive behavioral weight loss intervention and hot flushes in women. Interaction between obesity and the gut microbiota: Relevance in nutrition. Turnbaugh, P. The effect of diet on the human gut microbiome: A metagenomic analysis in humanized gnotobiotic mice. Role of intestinal inflammation as an early event in obesity and insulin resistance.
Weight-loss diets for the prevention and treatment of obesity. NEJM, 9 , — Gardner, C. JAMA, 9 , Evaluating the role of life events and sustaining conditions in weight loss maintenance. Rothman, A. Toward a theory-based analysis of behavioral maintenance. Health Psychol. Overweight and obese patients in a primary care population report less sleep than patients with a normal body mass index. Barnea, M, et al. High fat diet delays and fasting advances the circadian expression of adiponectin signaling components in mouse liver.
Endocrinology, 1 , TECNOB: Study design of a randomized controlled trial of a multidisciplinary telecare intervention for obese patients with type-2 diabetes.
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