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March 29, 2012
In Today's Issue
- Weight Loss Expert Loses 70lbs of Ugly Fat...
- Swapping Out Soft Drinks Linked To Modest Weight Loss...
- 1 Quick Technique To Burn More Fat
Weight Loss Expert Loses 70lbs of Ugly Fat...
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Swapping Out Soft Drinks Linked To Modest Weight Loss...
Dear Reader,
Watching your weight? It's smart to pay attention to what you choose to drink. New research finds that those who drank water or diet drinks instead of more calorie laden beverages (sports drinks, coffee drinks, regular sodas) lost 4-5 pounds over a six-month period.
The research, known as CHOICE, or Choosing Healthy Options Consciously Everyday, appears in the American Journal of Clinical Nutrition and is the first controlled trial to employ no calorie drink substitution as a weight loss strategy for overweight or obese adults.
Figures from the beverage industry suggest that 10.4 billion gallons of sugar-laden drinks are produced per year - enough to give every single American a 12 ounce can of soda every day of the year. And while nutritionists agree that a sugared beverage is fine as a treat once in a while, they point out that most of us drink far more than is good for us.
The average can of soda or fruit drink has 150 calories, most coming from high fructose corn syrup - the equal of about ten teaspoons of regular table sugar. If you drank just one can of these drinks a day, and didn't cut back on calories in other areas of your diet, you'd gain up to 15 pounds in a year.
The research on switching from sugar laden drinks involved 318 overweight or obese subjects that were broken into three groups - those who switched to water from high calorie drinks, those who switched to diet soda and those who made no changes in what they drank but were given information. All subjects went to monthly group meetings and had access to a website specifically dedicated to the group during the entire study period.
During the six months of the study, all three of the groups had a small drop in weight and waist measurements, but those who were drinking the calorie free drinks were two times more likely to lose 5% of more of their body weight.
Continues below...
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Swapping Out Soft Drinks Linked To Modest Weight Loss... Continued...
What's more, the researchers found that those who drank mostly water had lower
fasting blood sugar levels and better hydration. This is important because percentage
of weight loss and lower blood sugar are associated with improvements in the
risk factors for obesity as well as other chronic diseases. Done on a larger
scale, this might impact the growing epidemic of obesity.
Study author Deborah Tate, Ph.D., an associate professor of nutrition and health
behavior at the UNC Gillings School of Global Public Health says that people
who like the sweet taste, carbonation or caffeine in regular soda or other drinks
will likely do best with a change to diet varieties over changing to water. Water
however does bring some important health benefits - besides hydration it may
also help improve blood sugar levels.
And while the weight lost was less than more intensive, clinic based lifestyle
changes, making this single change is easy to stick with, and brings results
to boot. Changing what you drink on a regular basis is a small, do-able change
that's easier to maintain over the long haul. Tale points out that this approach
only works if you don't make up the lost calories in some other way i.e. eating
more calorie dense foods.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=154819
News release, University of North Carolina at Chapel Hill, Feb. 13, 2012:
http://uncnews.unc.edu/content/view/5088/1/
Harvard School of Public Health info on sugary drinks vs diet drinks:
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks/
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