If you are a weight loss enthusiast or constantly keep searching the term 'how to lose weight' then you must have heard all the hullabaloo about the recent 'Biggest Loser study'. This massively viral study confirmed our biggest fears; quick weight loss doesn't mean sustainable weight loss.
What is the Biggest Loser show
Nothing but a hugely popular American weight loss transformation show which follows 16 morbidly-obese participants (read: extremely obese). India followed suit by launching the very own show named the Biggest Loser Jeetega in 2007. The contestants have to undergo rigorous weight loss diet and exercise regimes; all under the glare of cameras and the world. The one who achieves maximum weight loss is deemed a winner! The only thing the contestant takes home is a fat winning amount but none of their previous fat self!
Now, what is the Biggest Loser study all about! [1]
For the uninitiated ones amongst us, researchers from National Institute of Health traced back contestants who had participated in the American show 6 years ago.. Fourteen of them participated in the study and the researchers measured their body composition (the percentage of fat, muscle, water etc) and resting metabolic rate (it is the amount of energy our body expends when resting; for involuntary activities like breathing, heart beating, digestion etc).
"Back in their hey days on television, the participants recorded an astounding weight loss; almost close to 100 pounds (approx 45 kilos)"
Surprise Surprise! Six years hence, all but 1 of the participants experienced weight gain. Shockingly, 4 of them are even heavier than the time the show began!
Is this tremendous weight gain only attributable to their eating habits or failed will power?The study found that the stringent weight loss diet plan during the the Biggest Loser show slowed the contestant's metabolisms greatly leading to difficult weight management later. The result: They seemed to gain weight at the drop of a hat, even when they followed the weight maintenance diet plan. Wasn't the Biggest Loser show all about teaching how to lose weight and lead a good life?
"The biggest weight loss transformation for the Biggest Loser contestants seemed to be a sluggish metabolism."
One of the biggest weight loss fails!
This is not the first study to find that weight finds its way home after all [2]. This is because of the damage to the metabolic rate caused by a rapid weight loss. Although the composition of the diet (protein, carbohydrate and fat) can also influence metabolism, the effect of food to improve metabolism seems to be dwarfed by the negative effect of rapid weight loss. The Biggest Loser contestants, in that aspect, were just that!
"Science corner: Why is weight gain is always around the corner after weight loss? That is because our body makes some adjustment to maintain energy balance in response to restrictions imposed by weight loss diet plan. Calorie restriction alone results in depletion of stores (read: fat). This sudden change causes the body to send signals that prompt the brain to store more to 'recover' from this hit. The first way the body does it is to reduce metabolism or our innate energy burning process. [3]"
How to lose weight safely? Our 6 pointers!
Lose weight sensibly: Yes, everyone searches for quick weight loss in a week but all it will do is make you weak. Let us just rephrase the word dieting with eating responsibly such that you lose weight in a structured way. We found this company named Truweight that believes in this principle and simply guides you towards eating right to lose weight.
Let your food work for you! Some of the foods in our diet are superior to the ones regularly consumed and are conferred with the title of superfoods. Here are a list of superfoods that you can include in your everyday life.
Physical activity: Yes, this may seem like a predictable list but it is so because these are the sure and sustainable ways to lose weight. Are you a big fan of walking, try walking for an hour a day. Contemplating joining a gym, take a flash decision and do so today. Love dancing, zumba is just the right activity for you then.
Prevent the plateau: So you have been mindfully eating all week, maybe even months but that weighing scale seems stuck. It is not the weighing scale but your weight that has hit a plateau. Time to surprise your body by either changing your physical activity routine or dieting pattern. We simply love this high intensity accumulator exercise that challenges your body!
Goal setting: Don't targets or goals make achieving them easier? Well, do so for weight loss but set realistic weekly or monthly goals. But that is not a 1 person job, you must take your dietician or nutritionist in to confidence. After all she will oversee a healthy weight loss. You can try consulting one of the nutritionists for a personal counselling and body composition analysis completely for FREE.
Dedication at maintenance: Eating healthy is not just a periodic thing but a lifelong commitment. Believe us, you may find it difficult to begin with but your body will help you with weight maintenance once in the groove. You will start noticing how a holiday indulgence doesn't even show up on your waist or on the weighing scale. Just see what Anirudh Inani has to say.
Learning from mistakes is a wise saying and doing so from the Biggest Loser weight loss study is definitely the wisest thing you could do! You do now know the answer for the oft searched question 'how to lose weight'? Chart your own weight loss and weight management history, albeit a bit slower but for longer!
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