In our latest research roundup, find out why focusing on fitness can be a better bet than dieting. And learn what you should be eating if you want to enjoy the health benefits of a trimmer waistline.
How boosting fitness beats weight loss tactics
A compelling new research review
could help spark life
-
changing fitness habits for millions.
There are currently 650 million obese adults
worldwide
, and each year
2.8
million
people
d
ie
as a result of
being
overweight
or
obese
. For many, a focus on weight loss
may seem the most obvious
way
(and potentially the only way) to curb obesity
-
related
health issues
.
But it’s not necessarily the best solution
.
This new study shows that
when it
comes to
living a longer healthier life
, increasing physical activity beats weight
loss tactics
hands down.
After researchers analyzed
hundreds of past studies
involving data from tens
of thousands of
men and women
,
they found that you can cut the l
ikelihood of heart
disease or premature death more significantly by improving fitness
,
not dropping weight.
This
suggests you can be healthy at any weight
–
if you’re active.
“
We're not necessarily against weight
loss; we just think that it shouldn't be the primary
criterion for judging the success of a lifestyle intervention program
,” says study co
-
author
Glenn Gaesser of the College of Health Solutions at Arizona State University
.
"We would like
people to know th
at fat can be fit, and that fit and healthy bodies come in all shapes and
sizes,"
he says.
In the research paper, the experts acknowledge that using weight
loss strategies can be
beneficial, but they can also contribute further to health issues. A focus
on weight reduction
commonly results
in yo
-
yo dieting (which is referred to as
weight cycling
)
, and this is linked
to
muscle loss, fatty liver disease, and diabetes
.
Given our
weight
-
obsessed culture, it
can
be challenging for programs that are not
focused
on weight loss to gain traction
, but h
opefully, studies such as this awaken people to the
value that comes from
focusing on
physical activity
.
And as Gaesser points out, for many,
drastic changes are not required to make a difference
.
"The benefit
s of exercise are dose
-
dependent, with the biggest benefits coming from just
moving out of the couch
-
potato zone to doing at least some moderate
-
intensity activity,"
Gaesser
adds
. "It's also important to emphasize that physical activity can be accumulated
throughout the day. For example, multiple short walks during the day (even as short as two
to ten minutes each) are just as beneficial as one long walk for
your
healt
h."
Amazing avocados remove fat from dangerous places
Forget apples. An avocado a
day could offer more significant health benefits for a huge
proportion of the planet’s population. A recent study of overweight or obese individuals
found that women who consumed one avocado a day had a reduction in deep visceral belly
fat
–
which is parti
cularly dangerous for your health
. The findings came after
study
participants ate one specific meal each day for
12 weeks
. H
alf the
participants
enjoyed
meals that incorporated a fresh avocado, half had nearly identical meals with similar
calories, yet no
avocado.
Lead researcher
Naiman Khan says
:
"The goal wasn't weight loss;
we were interested in understanding what eating an avocado does to the way individuals
store their body fat. The location of fat in the body plays an important role in health
.”
Vi
scer
al fat is the fat that sits deep in the abdomen surrounding the internal organs, and it is
the most undesirable type of fat. Those with a higher proportion of visceral fat are at a
greater
risk
of developing diabetes and other health issues. Interestingly, this study which
was
published in the Journal of Nutrition
,
was funded by the Hass Avocado Board.
How whole grains can help your waistline
A
2021 study
has shown whole grains provide benefits on a whole lot of levels.
Examin
ing
data spanning multiple decades, researchers found that middle
-
aged adults who ate at least
three servings of whole
grains a day had smaller increases in waist size, blood pressure, and
blood sugar levels over time compared to those who ate less than ha
lf
a
serving per day
.
The study showed that
with
each four
-
year interval
,
the waist size increased by an average
of one inch for those who had a low intake of grains but only half an inch for those who had
a high intake. And the
average increase in
blood sugar levels and systolic blood pressure was
greater in low intake participants compared to high intake participants.
According to the
researchers
,
these health benefits are likely
due to
the
dietary fiber
in
whole grains hav
ing
a satiating
effect. They say
the magnesium, potassium, and antioxidants
may contribute to lowering blood pressure
, and s
oluble fiber, in particular, may have a
beneficial effect on post
-
meal blood sugar spike
s
.
An example of
one whole grains
serving
is a
slice of whole
-
grain bread, a half cup of rolled
oats cereal, or a half
-
cup of brown rice.
"The average American consumes about five
servings of refined grains daily, much more than is
recommended, so it's important to think
about ways to replace refined grains with whole grains throughout your day
,” says
study
author
Nicola McKeown. “
For example, you might consider a bowl of whole
-
grain cereal
instead of a white flour bagel for breakfas
t and replacing refined
-
grain snacks, entrees, and
side dishes with whole
-
grain options. Small incremental changes in your diet to increase
whole
-
grain intake will make a difference over time
.”
