People are hindered in their weight loss journey in three main ways.
The vitamin deficiency linked to increased belly fat.
The vitamin deficiency linked to increased belly fat.
Higher levels of vitamin D are linked to reduced belly fat, research shows.
The conclusions come from a study including thousands of people.
The researchers measured people’s total body fat and abdominal (belly) fat, along with their vitamin D levels.
The results showed that for both men and women vitamin D deficiency was linked to increased belly fat.
However, for women, low vitamin D levels were linked to both increased belly fat and increased total body fat.
For men, though, low vitamin D levels were linked to more belly fat and more liver fat.
More than half of people around the world may be deficient in vitamin D.
Dr Rachida Rafiq, the study’s first author, said:
“Although we did not measure vitamin D deficiency in our study, the strong relationship between increasing amounts of abdominal fat and lower levels of vitamin D suggests that individuals with larger waistlines are at a greater risk of developing deficiency, and should consider having their vitamin D levels checked.”
It is not yet known if low vitamin D levels are causing more fat to be stored or are a result of it.
Dr Rafiq explained:
“Due to the observational nature of this study, we cannot draw a conclusion on the direction or cause of the association between obesity and vitamin D levels.
However, this strong association may point to a possible role for vitamin D in abdominal fat storage and function.”
Vitamin D deficiency has also been linked to cardiovascular diseases, autoimmune diseases and a higher chance of getting colds.
Foods that are rich in vitamin D include oily fish and eggs, but most people get their vitamin D from the action of sunlight on the skin.
That is why levels are typically lower in the body through the winter months in more Northern climes.
The study was published in the journal Clinical Nutrition (Rafiq et al., 2018).
Do not be afraid of the extra calories at breakfast.
Do not be afraid of the extra calories at breakfast.
Having a breakfast high in protein, as well as carbs can potentially quadruple weight loss.
Dieters should include high quality proteins like eggs, Greek yogurt and lean meats for their breakfasts.
Do not be afraid of the extra calories at breakfast.
Having more calories for breakfast has been linked to more than doubling weight loss, one study has found.
Research has also found that having a breakfast high in protein lowers cravings for high-sugar and high-fat foods and suppresses appetite during the day.
Even having a desert at breakfast, such as a cookie or piece of chocolate cake, was linked by another study to lower levels of insulin later on and healthier triglyceride levels.
In general, people who consume their daily calories earlier in the day can double weight loss.
In one study, for example, dieters had a large meal for breakfast that was rich in protein and carbs.
They then stuck to a low calorie, low-carb diet for the rest of the day.
The results of the study showed that people following this diet lost four times as much weight as those just following a standard low-carb diet all day long.
The study’s author, Dr Jakubowicz said:
“Most weight loss studies have determined that a very low carbohydrate diet is not a good method to reduce weight.
It exacerbates the craving for carbohydrates and slows metabolism.
As a result, after a short period of weight loss, there is a quick return to obesity.”
Out of all the meals, breakfast is the most important one throughout the day, but 60 percent of young American adults skip it.
Skipping breakfast is common, especially for teenagers in which the habit is strongly linked to weight gain, increased BMI and obesity.
The studies were published in the International Journal of Obesity and the American Journal of Clinical Nutrition (Bauer et al., 2015; Leidy et al., 2013).
This technique helps overcome one of the biggest barriers to weight loss.
This technique helps overcome one of the biggest barriers to weight loss.
People who learn to be less concerned about their weight can triple their weight loss, research finds.
The reason is that people with a better body image automatically eat more healthily.
Unfortunately, overweight people often have body image problems.
Worrying about what other people think or how they appear can be a large barrier to weight loss.
Instead, learning to love ones’ body and worrying less about its size has a positive effect.
The study involved 239 overweight women who followed a standard exercise and diet program for a year.
However, half of them were given sessions focused on body image.
They were told how the emotions can influence eating.
For example, negative moods can trigger bouts of eating to feel better, rather than eating to satiate hunger.
This is known as emotional eating.
The women were also encouraged to love their bodies.
The results of the study showed that those who improved their body image had triple the weight loss of the control group.
They lost an average of 7 percent of their body weight.
Dr Pedro Teixeira, study co-author, said:
“Body image problems are very common amongst overweight and obese people, often leading to comfort eating and more rigid eating patterns, and are obstacles to losing weight.
Our results showed a strong correlation between improvements in body image, especially in reducing anxiety about other people’s opinions, and positive changes in eating behavior.
From this we believe that learning to relate to your body in healthier ways is an important aspect of maintaining weight loss and should be addressed in every weight control program.”
The study was published in the International Journal of Behavioral Nutrition and Physical Activity (Carraça et al., 2011).
As many as 50 percent of the world’s population are deficient in this vitamin.
As many as 50 percent of the world’s population are deficient in this vitamin.
High levels of vitamin D in the body are linked to weight loss and losing more belly fat, research finds.
One study has found that drinking more milk, which contains calcium and vitamin D, can double weight loss.
Higher levels of the vitamin may help the body to decrease the storage of fat.
On the other hand, low levels are linked to fat storage.
People on a diet have been shown to lose 20 pounds more when their vitamin D levels are high.
The current study included 90 young US women in California whose weight and vitamin D levels were tested.
The results revealed that low levels of vitamin D were linked to being shorter and heavier.
Dr Richard Kremer, the study’s first author, said:
“The high prevalence of vitamin D insufficiency in young people living in a sun-rich area was surprising.
We found young women with vitamin D insufficiency were significantly heavier, with a higher body mass index and increased abdominal fat, than young women with normal levels.”
Vitamin D is linked to the neurotransmitter serotonin, which is involved in many vital bodily processes, including mood and sleep.
Dr. Vicente Gilsanz, study co-author, said:
“Clinicians need to identify vitamin D levels in younger adults who are at risk by using a simple and useful blood test.
Because lack of vitamin D can cause fat accumulation and increased risk for chronic disorders later in life, further investigation is needed to determine whether vitamin D supplements could have potential benefits in the healthy development of young people.”
Vitamin D deficiency has also been linked to cardiovascular diseases, autoimmune diseases and a higher chance of getting colds.
Foods that are rich in vitamin D include oily fish and eggs, but most people get their vitamin D from the action of sunlight on the skin.
The study was published in the Journal of Clinical Endocrinology & Metabolism (Kremer et al., 2008).
These weight loss drugs have been found to increase the risk of pancreatitis and other serious digestive disorders.
These weight loss drugs have been found to increase the risk of pancreatitis and other serious digestive disorders.
Semaglutide (Wegovy, Ozempic, and Rybelsu) and liraglutide (Victoza and Saxenda) are GLP-1 agonists drugs which have been lauded for their weight loss effect.
However, a study has revealed that these popular antidiabetic drugs increase the risk of severe gastrointestinal disorders.
Semaglutide and liraglutide belong to a class of medications that copy the glucagon-like peptide 1 (GLP-1) hormone in order to control blood sugar levels and reduce hunger in people with diabetes.
Despite their anti-obesity effects, increased risk of gastrointestinal problems such as bowel obstruction, stomach paralysis, and pancreatitis is concerning.
Mr Mohit Sodhi, the study’s first author, said:
“Given the wide use of these drugs, these adverse events, although rare, must be considered by patients thinking about using them for weight loss.
The risk calculus will differ depending on whether a patient is using these drugs for diabetes, obesity or just general weight loss. People who are otherwise healthy may be less willing to accept these potentially serious adverse events.”
GLP-1 drugs are designed to help treat type-2 diabetes, but in the United States there were 40 million prescriptions for weight loss in 2022.
The clinical trials focused only on the drug’s effectiveness for weight loss and so many are not aware of the gastrointestinal side-effects.
Dr. Mahyar Etminan, the study’s senior author, said:
“There have been anecdotal reports of some patients using these drugs for weight loss and then presenting with repeated episodes of nausea and vomiting secondary to a condition referred to as gastroparesis.
But until now, there hasn’t been any data from large epidemiologic studies.”
The study used the records of 16 million American patients, comparing the incidence of gastrointestinal adverse events in liraglutide or semaglutide users with those using bupropion-naltrexone (a weight loss medication sold under brand name Contrave).
The data analyses showed that for the GLP-1 drugs:
Pancreatitis is inflammation of the pancreas followed by severe abdominal pain: sometimes hospital admission and surgery is required.
Bowel obstruction is a disorder in which food can’t pass through the small or large intestine, causing symptoms such as vomiting, nausea, bloating, and cramping.
Gastroparesis, or stomach paralysis, is a disorder in which the movement of food slows down from the stomach to the small intestine causing symptoms such as abdominal pain, vomiting, and nausea.
Despite the rarity of side-effects (since millions are taking the medications), hundreds of thousands of people could still experience these issues.
Mr Sodhi said:
“These drugs are becoming increasingly accessible, and it is concerning that, in some cases, people can simply go online and order these kinds of medications when they may not have a full understanding of what could potentially happen.
This goes directly against the mantra of informed consent.”
The study was published in Journal of the American Medical Association (Sodhi et al., 2023).
Studies have linked a range of natural supplements to increased weight loss.
Studies have linked a range of natural supplements to increased weight loss.
A number of different natural supplements have been linked to weight loss by research.
Drinking from two to four cups of green tea per day has been repeatedly linked to weight loss.
Those drinking four cups a day lost 5.5 pounds across eight week in one study.
Adding additional exercise on top may boost weight loss even further.
Green tea may be effective because it helps to regulate glucose levels.
The active ingredient is a type of flavonoid called gallated catechins, also known as EGCG.
However, if you are going to take a green tea supplement then beware of the side-effects, such as liver toxicity.
Dr Josh Lambert, the study’s first author, said:
“No person can sit down and drink 16 cups of green tea all at once.
However if you take a supplement you can get that type of green tea extract dose, so there is some indication that the dosage form has an influence on the potential to cause liver toxicity.”
One way of reducing the chance of liver toxicity from taking too much green tea is to begin drinking green tea weeks before taking the supplement.
The conclusions come from a study that compared two groups of mice.
One group was pretreated with low doses of green tea extract before being given higher doses later on.
The results showed that pretreatment with a lower dose reduced the chance of liver toxicity by 75 percent.
Dr Lambert said:
“We believe this study indicates that those who are chronic green tea consumers would be less sensitive to potential liver toxicity from green-tea-based dietary supplements.
If you are going to take green tea supplements, drinking green tea for several weeks or months ahead of time may reduce your potential side effects.”
A better option, Dr Lambert thinks is to drink green tea instead:
“Drinking green tea rather than taking supplements will allow you to realize the benefits and avoid the risk of liver toxicity.
The beneficial effects that people have reported as being associated with green tea are the result of dietary consumption rather than the use of supplements.
The relative risk of using supplements remains unclear.”
The study was published in the journal Food and Chemical Toxicology (James et al., 2015).
Reducing weight and potentially helping to fight cancer.
Reducing weight and potentially helping to fight cancer.
Semaglutide (marketed as Wegovy, Rybelsus and Ozempic) is a glucagon-like peptide-1 (GLP-1) receptor agonist that causes the body to produce more insulin.
The drug has been found to help diabetic patients in losing weight as well as reducing blood sugar levels.
Here are the results of three recent studies showing the potential of this drug.
Click the links in each section to get a fuller description of the study and its results.
A weekly injection of semaglutide, known as Ozempic, can reduce body weight by more than 20 percent, a study has found.
Semaglutide — which is now approved by the US FDA for weight management — is known as an anti-diabetic medication and typically prescribed in 1mg doses.
For this study, participants who were obese or overweight received a higher dose at 2.4 mg alongside a low calorie diet and increased physical activity.
Participants, on average, lost over 15 kg and more than 30 percent of people lost one-fifth of their weight — an equivalent of 20 percent.
Glucagon-like peptide (GLP-1) drugs such as Ozempic are best known for their weight loss effect and their capability of keeping blood sugar levels under control in people with type 2 diabetes.
However, one study has shown that it can produce improvements in the cancer-killing effect of NK cells and this is independent of weight loss so it can be a useful drug for immunotherapy against cancer.
NK cells are part of the immune system with anticancer properties, but obesity reduces their ability of producing cytokines and killing cancer cells.
A study has compared the effectiveness of the currently approved 14 milligrams (mg) dose in adults with 25 mg, or 50 mg per day for 52 weeks.
The results showed that taking a 25 mg or 50 mg semaglutide tablet once a day is superior to the 14 mg dosage in reducing blood sugar levels and in increasing weight loss.
At the end of study period, participants who were on 50 mg of oral semaglutide had lost 17.5 pounds (8 kg), those on 25 mg had lost 14.8 pounds (6.7 kg), and those on 14 mg had lost 10 pounds (4.5 kg).
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People in the study lost an average of nine pounds using the diet.
People in the study lost an average of nine pounds using the diet.
People on an intermittent fasting diet lose more weight than those following the Mediterranean or paleo diets, research finds.
Broadly, there are two types of intermittent fasting.
The first type involves restricting the time of day during which people can eat.
For example, breakfast is taken 90 minutes later than usual and supper 90 minutes earlier, with nothing outside this 6 to 8 hour window.
The other approach involves only eating one meal on two days of the week, then eating normally the rest of the week (sometimes known as the 5:2 diet).
People in the current study lost an average of nine pounds using the intermittent fasting diet, more than double that of the paleo diet.
Those on the Mediterranean diet lost 6 pounds, on average, while those on the paleo diet lost 4 pounds on average.
However, people on the Mediterranean diet, while losing less weight, found it easier to follow and showed improvement in their blood pressure.
The conclusions come from a study that compared the three diets in a ‘real-world’ setting, without support from professionals.
There was evidence that all three diets could be healthy ways to eat.
Dr Melyssa Roy, study co-author, said:
“This work supports the idea that there isn’t a single ‘right’ diet—there are a range of options that may suit different people and be effective. In this study, people were given dietary guidelines at the start and then continued with their diets in the real world while living normally.
About half of the participants were still following their diets after a year and had experienced improvements in markers of health.
Like the Mediterranean diet, intermittent fasting and paleo diets can also be valid healthy eating approaches—the best diet is the one that includes healthy foods and suits the individual.”
The results showed that the Mediterranean diet was the easiest to follow.
Dr Michelle Jospe, the study’s first author, said:
“Our participants could follow the diet’s guidelines more closely than the fasting and paleo diets and were more likely to stay with it after the year, as our retention rates showed.”
The Mediterranean diet typically involves eating more fruits and vegetables, legumes, seeds, olive oil and fish, eggs, chicken and, once a week, red meat.
The paleo diet focuses on less processed foods including fruits and vegetables, animal proteins and extra-virgin olive oil.
The paleo diet prohibits legumes, grains and dairy.
However, people in the study used a modified version of the paleo diet that allows some dairy.
The study was published in The American Journal of Clinical Nutrition (Jospe et al., 2019).
Could water fasting increase weight loss and how many days consuming nothing but water is safe?
Could water fasting increase weight loss and how many days consuming nothing but water is safe?
Water fasting is a type of diet plan undertaken by people who want to lose more weight quickly.
A water fast can last for five days or more and during this period a person will eat nothing but drink water and natural zero calorie beverages.
Scientists have reviewed the evidence for water fasting and Buchinger fasting, a medically supervised diet therapy consisting of taking very little food for several days to almost three weeks.
The research reveals that fasting for five to 20 days increases ketones production due to the body breaking down fat for energy, and promotes weight loss up to ten percent of body weight.
However, four months after the fast ends, the metabolic benefits such as reduced blood pressure, reduced LDL (bad) cholesterol and triglycerides, improved insulin sensitivity and blood sugar levels seem to fade.
The adverse effects were metabolic acidosis (too much acid in the body), insomnia, hunger, and headaches.
Otherwise, a water fast or a similar diet therapy where a person consumes very few calories daily did not cause any severe injury.
Professor Krista Varady, the study’s lead author, said:
“My overall conclusion is that I guess you could try it, but it just seems like a lot of work, and all those metabolic benefits disappear.”
However, Professor Varady advised that without medical supervision, people should not use these type of fasts for more than five days.
The review analysed eight studies on prolonged water fasting or Buchinger fasting where fasters under medical supervision consume a tiny amount of vegetable soup, juice, tea, and water.
The findings show that the weight loss effect after a short period of time was visible.
In five days participants lost four to six percent of their weight, those on seven to 10 days fasting lost between two to 10 percent, and those on 15 to 20 days fasting slimmed down by seven to 10 percent.
After the fasting period was over, participants maintained their weight loss if they followed a restrictive calorie intake, otherwise in three months they gained the weight back.
About one-third of the weight loss was fat mass and two-thirds was lean mass suggesting that extreme fasts cause people to lose more muscle than body fat.
Professor Varady said:
“Your body needs a constant intake of protein.
If it doesn’t have that, then it draws from muscles.”
Professor Varady added she prefers those who want to lose weight to consider intermittent fasting instead of water fasting,
“Because there’s a lot more data to show it can help with weight management.”
The study was published in the journal Nutrition Reviews (Ezpeleta et al., 2023).
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