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Published on Wednesday, May 09, 2007.
Last modified on 5/9/2007 at 12:52 am
Nutrition News: Ditch the diet and embrace better eating, exercise
As swimsuit weather finally approaches, many people's thoughts turn to weight loss. How can I quickly lose 10, 20, 30, 40 pounds or more? What diet program, pill or plan will get me the results that I want as rapidly as possible? If you're thinking about a new diet, you may want to think again. An analysis of 31 long-term diet studies by researchers at UCLA finds that diets do not lead to weight control for the vast majority of dieters. Even worse, Dr. Traci Mann found that many people actually end up heavier than they were before dieting.
This very detailed review confirms what many nutrition experts have known for years. While the conclusions aren't new, this comprehensive analysis is based on the GRADE system, used by Medicare to assess the quality of evidence and the strength of recommendations for all types of medical procedures. Sadly, dieting got a grade of F when it came to permanent weight control.
Here is a summary of the rigorous review published in the April 2007 American Psychologist:
• Sustained weight loss was found only in a small minority of participants, while complete weight regain was found in the majority.
• People on diets typically lose 5 to 10 percent of their starting weight in the first six months. However, at least one-third to two-thirds of people on diets regain more weight than they lost within four or five years, and the true number may be significantly higher.
• Several factors may make diets appear more effective than they really are. Many participants self-reported their weight by phone or mail rather than having their weight measured by an health provider. Also, the studies had very low follow-up rates. People who gain back large amounts of weight are generally less likely to show up for follow-up measurements.
• Dr. Mann concluded "most of them would have been better off not going on the diet at all. Their weight would be pretty much the same, and their bodies would not suffer the wear and tear from losing weight and gaining it all back."
So what can you do if you want to improve your health and maintain a healthy weight over time? The good news is that Eat Right Montana (ERM) materials have never advocated dieting as the healthy solution. Since ERM began in 1999, we have promoted healthful eating and active lifestyles - without the downsides of dieting. ERM's philosophy has always been consistent with guidelines from the Association for Size Diversity and Health:
• Promoting eating in a manner that balances individual nutritional needs, hunger, satiety, appetite, and pleasure.
• Promoting individually appropriate, enjoyable, life-enhancing physical activity, rather than exercise that is focused on a goal of weight loss.
• Promoting all aspects of health and well-being for people of all sizes.
The joy of movement
Moving your body means returning to the joy of childhood play. It means forgetting the "shoulds" and rules about exercise. It means moving from a grueling workout to fun playtime.
Moving your body joyfully is also one of the best ways to naturally lift sagging spirits.
Change the 'E' word
Like diets, exercise fads come and go (remember mini-trampolines?). When you think about a new activity, ask yourself: Is this something I really enjoy doing? Choose fitness activities that you love, like dancing or swimming. Then you'll never have to exercise and you'll be enthusiastic about making fitness a priority.
Maximize safety and comfort
Search out the right stuff. Look for equipment that works for your body, clothes that move with you, and locations that feel safe. Pay special attention to your feet. With a pair of comfortable shoes, you can easily take a fitness break instead of a coffee break, or walk around the neighborhood after school or work.
Start slowly and stick with it
Making drastic changes can be a recipe for failure. Small changes make a big difference, if they last. Research says that it takes about 21 days for a behavior to become habit. Pick one change, like family bike rides, and start with an easy 15-minute ride. Over the next three to four weeks, take longer rides to fun places.
Be flexible and creative
Life is full of surprises, and plans often change. If you can't get to the gym or your yoga class, fit a 30-minute walk into a lunch break or walk a bit before you have dinner. It's always good to have options, like indoor ideas when it's cold. Make a list of all the ways you like to move, so you'll always have a fun option.
Forgive and congratulate yourself
If you miss a day of activity, it's no big deal. Just put on your shoes and get your walk in today! The goal is at least 30 minutes of activity, at least 5 days a week. Getting active and fit can be challenging. Just think how long you've been sitting around. Give yourself a big pat on the back for any increases in physical activity.
Past and current issues of Eat Right Montana's monthly packets can be downloaded free at Eat Right Montana's Web site (Related) .
Registered dietitian Dayle Hayes is a consultant to school districts and other groups across the U.S., and co-chair of Billings Action for Healthy Kids. Contact her at EatRightMT2000@aol.com (Related) . Past Gazette columns are available at www.billingsclinic.com/body.cfm?id113 (Related) .
Copyright © The Billings Gazette, a division of Lee Enterprises (Related) .
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