k***a
发帖数: 335 | 1 THE STAR PHOENIX 今天发的一篇。回答了几个版上经常讨论的问题. Highlights:
-"Weight loss requires significant changes in intake and expenditure".
- "those who set ambitious goals often get better results.
- "our heredity and genetics are not our destiny. Anyone can lose weight"
-There has to be sufficient intensity and duration to accompany frequency
for one to lose weight.
- sticking with meal structuring, especially on weekends, is important to
greater weight loss.
*****************************************************************
There are so many theories today on how to lose weight that it is almost
impossible to sift the facts from the fiction.
So a team of researchers that included experts in nutrition, kinesiology,
epidemiology, biostatistics and medical specialties such as surgery and
pediatrics reviewed the evidence. The summary of the literature on what
works and what doesn't was published in the Jan. 31 issue of the New England
Journal of Medicine.
The researchers identified seven myths, six theories that lacked evidence to
accept or refute, and eight practices backed by evidence.
Let's start with the seven myths.
The first myth is that small but sustained changes in energy intake or
expenditure result in large weight losses over the long term. Weight loss
requires significant changes in intake and expenditure.
The second is that people need to set realistic goals to avoid frustration.
In reality, those who set ambitious goals often get better results. Third,
it's a myth that rapid weight loss in the short term results in long-term
failure.
Fourth, those in the proper stage of change are more likely to succeed. In
reality, all studies measure people in some sort of positive stage of change
, so it is impossible to know otherwise.
The fifth myth cited - that physical education classes, in their current
form, prevent obesity in children - is more controversial. Simply put, these
classes do not occur at the frequency, intensity or duration required. As
well, it's impossible for schools to influence activity or dietary patterns
of children at home.
Despite advocacy from the World Health Organization and others, the sixth
myth is that breast feeding helps new mothers lose weight. The seventh myth
is that sexual activity results in weight loss. Given the limited duration,
the actual caloric output during intercourse is at a level slightly above
that of sitting on a couch.
The researchers also found six theories linked to weight loss which they
could neither confirm or deny due to a lack of evidence. These include the
need to eat breakfast regularly, that childhood behaviour predicts adult
behaviour, the need to increase fruit and vegetable consumption, the impact
of yoyo dieting, snacking, and the impact of the built environment.
Some are easy to explain. For example, increased fruit and vegetable
consumption in isolation, without other behavioural changes such as physical
activity, does not result in weight loss. Although a lot of groups have
trumpeted the potential benefit of the built environment or the
neighbourhoods we live in, all studies to date have had very weak designs
and shown inconsistent results.
The good news is eight interventions have known and positive impact on
weight loss.
To begin, the researchers clarify that our heredity and genetics are not our
destiny. Anyone can lose weight. Second, reducing energy consumption is the
ultimate dietary intervention. In plain language, eating fewer calories is
more important than type of calories one consumes.
Third, even if you do not lose weight, increasing your exercise levels leads
to improved health. In other words, weight loss can be a goal, but don't
lose sight of the ultimate goal of better health.
Fourth, participation alone does not result in weight loss. There has to be
sufficient intensity and duration to accompany frequency for one to lose
weight.
Fifth, we need to continue our behavioural changes over the long term to
achieve long term weight loss.
The sixth proven intervention is that sticking with meal structuring,
especially on weekends, is important to greater weight loss. The seventh is
that there can be moderate benefit associated with pharmacological
management for obese individuals.
On that topic, bariatric surgery can be a life-saving intervention for
appropriate patients who are severely obese. In reality, surgery will become
much more common in the very near future.
Perhaps the biggest overall problem is that weight loss strategies are
always presented as simple single interventions like a new meal replacement
plan. Like all health outcomes, change is difficult and multi-disciplinary
interventions are almost always required. Long-term weight loss is no
different. |
|
