Weight Loss Mistakes: Part 2

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The is part 2 of the series.  I hope you find it helpful.  

  1. Dehydration:  Hydration is key and it is a research proven method to lose weight and keep it off.  If you do not get enough fluids, you will gain weight.  There is a really good study that looks at the correlation of obesity and dehydration.  It found that nearly one third of the subjects were dehydrated and if you are dehydrated, you are 50% more likely to be obese[1].  Some have estimated that up to two-thirds of Americans are dehydrated so no wonder we are so overweight.  
  2. Diet Pills: Diet pills are not the answer for over 90% those that need to lose weight.   It does not matter if the pills are OTC or prescribed by a medical provider.  There are as many unscrupulous medical providers out there as there are supplements and over-the-counter pill companies.  This biggest problem with weight loss pills is that they are an cop-out for couch potatoes watching football games and soaps and eating bonbons.  You have to make a life style change or you will gain it all back quickly after you go off the pill.
  3. Taking Time Off:  Many dieters believe that they can diet 5-6 days a week and keep the weight off.  I am not sure where this misperception comes from.  It might work with maintenance, but weight loss vacations during a diet do not work because we feel regret and this magnifies as 1 day draws into 1 week.  Although I could find research to back it up, I do have 18 years of experience watching this mistake.  It is too much like the binge and purge of bulimia in a more organized manner.  
  4. Avoiding Fruits: Fruit juice might be high in calories and semi-empty calories, but whole fruits are not.  Fruit has essential vitamins and minerals that your body needs.  They are full of antioxidants and many even contain significant fiber.  There are studies that support fruits in your diet when you are trying to lose weight[2].  A food review from 20o2 found that non-overweight individuals eat more fruit[3].  One last study looked at fruit and vegetable intake and weight.  This study found that an increased consumption of fruits and non-starchy vegetables is inversely associated with weight change.  It was highly suggestive of high fiber and low glycemic index being associated with lower weight[4].  
  5. Avoiding Vegetables: Vegetables are full of fiber and vitamins that your body needs.  Vegetables that are low in starch will help you feel full and even though they often contain mostly carbohydrates, the carbohydrate to fiber ratio if low.  This could have been placed with the fruits.  I separated it out because vegetables are much lower in calories than fruits.  One study showed that vegetable consumption is directly tied to the success of weight loss in Portuguese subjects[5].  The key to this is to know what are vegetables and what are not.  Corn is a grain and potatoes are starches and not vegetables.  

I have more and will do another article in a few weeks.  

Footnotes
[1]Chang et al., “Inadequate Hydration, BMI, and Obesity Among US Adults: NHANES 2009-2012.”
[2]Champagne et al., “Dietary Intakes Associated with Successful Weight Loss and Maintenance during the Weight Loss Maintenance Trial.”
[3]“Food Review.”
[4]Bertoia et al., “Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies.”
[5]Santos et al., “Weight Control Behaviors of Highly Successful Weight Loss Maintainers: The Portuguese Weight Control Registry.”
Bertoia, ML, KJ Mukamal, LE Cahill, T Hou, DS Ludwig, D Mozaffarian, WC Willett, FB Hu, and EB Rimm. “Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies.” PLoS Medicine 12, no. 9 (September 1, 2015): e1001878 [PubMed]
Champagne, CM, ST Broyles, LD Moran, KC Cash, EJ Levy, PH Lin, BC Batch, et al. “Dietary Intakes Associated with Successful Weight Loss and Maintenance during the Weight Loss Maintenance Trial.” Journal of the American Dietetic Association 111, no. 12 (December 1, 2011): 1826–35 [PubMed]
Chang, T, N Ravi, MA Plegue, KR Sonneville, and MM Davis. “Inadequate Hydration, BMI, and Obesity Among US Adults: NHANES 2009-2012.” Annals of Family Medicine 14, no. 4 (July 1, 2016): 320–24 [PubMed]
Santos, I, PN Vieira, MN Silva, LB Sardinha, and PJ Teixeira. “Weight Control Behaviors of Highly Successful Weight Loss Maintainers: The Portuguese Weight Control Registry.” Journal of Behavioral Medicine, September 1, 2016 [PubMed]
“Food Review.” 25, 2002
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About the Author

ChuckH

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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