Evidence-based health: Lose those extra pounds now

christmas cookiesChristmas cookies are my worst dietary weakness.  If they’re in the house, I can’t help but munch on them. So I’m coming back from a lovely holiday break at least a few pounds heavier than before.

It turns out that holiday weight gain can stick with you. A study funded by the National Institutes of Health found participants gained about one pound between Thanksgiving and New Year’s Day. The study included 195 subjects, who were evaluated for weight and health measures every six weeks before, during and after the winter holiday season.

While one pound doesn’t seem like a lot, researchers found that the study participants were unlikely to lose that weight over the rest of the year, suggesting that holiday weight gain can be cumulative. Over a life time, that could mean putting on 40 or 50 pounds.

What if, like me, you did put on a extra few pounds over the holidays?  There are some evidence-based steps you can take to lose that weight. An article published in the New England Journal of Medicine in 2013 reviewed the evidence to identify what we really know about the best ways to lose weight. It first identified 7 commons myths about losing weight which are not true:

1. Small changes in diet and exercise will create big, long-term weight changes.
2. Setting realistic goals for weight loss is important to prevent frustration.
3. Rapid weight-loss is less successful over the long-term than gradual weight loss.
4. Patients who want to lose weight must be “mentally ready.”
5. Physical education classes play an important role in preventing childhood obesity.
6. Breastfeeding protects babies against obesity later.
7. Sexual activity is a good way to burn calories.

The review also identified some common perceptions about losing weight that are, in fact, supported by strong evidence. (Some of these strategies are designed for people who are considered significantly overweight or obese, not just those trying to lose a few pounds put on by indulging in holiday treats.)

1. Genetics play a role in weight loss, but that factor is not insurmountable.
2. Exercise helps people maintain their weight.
3. Patients lose more weight on programs that provide meals.
4. Some prescription drugs help with weight loss and maintenance.
5. Weight-loss surgery is an effective way to maintain long-term weight loss and reduce mortality in appropriate patients.

The take-home message: Those few pounds in holiday weight gain can mean a big difference over your lifetime. It’s wise to take some steps now to lose that extra weight before the next holiday season rolls around.

Comments

  1. So true. I’ve cut almost all sugar from my diet. I have been fighting my weight for a long time. I have an active job and I’ve been to the gym a few times a week for a couple of years and have never lost any weight.

    A couple of weeks ago I stopped drinking all sodas and sugary drinks. Instead I drink hot green tea and plenty of water. I let all those sugary winds granola bar he loved. I eat only organic bread wheat (Daves Killer Bread, yum!). I cut a lot of fat too.

    The weight is starting to come off and I’m so excited that drives me to keep doing better. Two weeks into my new lifestyle and baggy pants and am slowly starting to see physical changes.

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