ST. LOUIS, Mo. (Ivanhoe Newswire) — If you are overweight and want to decrease your risk of cardiovascular disease and diabetes, the number one thing you can do to improve your health is lose weight. Common sense advice that so many of us have a tough time following. Now new research shows you don’t have to drop major pounds for your body to see big benefits.
Fifty-one year old Kelly Latreille feels stronger than ever.
“I’m a big yoga fan, and I have found I can do poses I never thought I could,” Kelly told Ivanhoe.
But three years ago, Kelly was at her heaviest weight, 152 pounds. While it might not sound too high, it was too much for her five foot one inch frame.
Kelly changed her diet by adding more fruit and vegetables and dropped twenty pounds over eight months, with the help of weight watchers. Then she got another pleasant surprise.
“My blood pressure got a little better. It wasn’t out of control, but my doctor notice a drop in that,” Kelly said.
No surprise at all to Samuel Klein, MD, director at the Center for Human Nutrition at Washington University School of Medicine in St. Louis, and his colleagues at the center for human nutrition.
Doctor Klein randomly assigned forty volunteers without diabetes to maintain weight or lose five, 10 or 15 percent.
He said “Liver and adipose tissue, or fat tissue, get their best effects within five percent weight loss.”
Among the volunteers who lost just five percent, the function of cells that produce insulin improved, blood pressure improved and trigylcerides were lower.
“If people understand losing a little bit of weight goes a long way to improving their health, then perhaps they’ll really try to lose that little bit of weight,” Klein told Ivanhoe.
Kelly said, “I want to stay this size and this weight for the rest of my life.”
Doctor Klein and his colleagues say they would like to expand the study to include people who already have diabetes to see if their bodies have the same response to a five percent weight loss.
Contributors to this news report include: Cyndy McGrath, Field Producer; Brogan Morris, Assistant Producer; Brent Sucher, Videographer; and Tony Dastoli, Editor.
LOSE A LITTLE, GAIN A LOT
(Sources: https://www.niddk.nih.gov/health-information/health-statistics/Pages/overweight-obesity-statistics.aspx, http://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories, https://www.caloriecount.com/ ) BACKGROUND: More than two thirds of adults are considered overweight or obese. About one third of children are considered overweight or obese. Although some individuals are predisposed due to their genes, environment and income, other factors such as nutrition and lifestyle habits may contribute to being overweight. Reducing caloric intake by 500 to 1000 calories a day, depending on the individual, may cause a weight loss of about one to two pounds per week. Exercise can account for 10 to 30 percent of the calories burned, so both nutrition and exercise go hand in hand. For some, it may be more achievable to cut 500 calories from food intake (the equivalent of a cup of ice cream) rather than burning them off with exercise (the equivalent of jogging for an hour).
THE STUDY: A recent study from the Washington University School of Medicine found that even a five percent weight loss had significant health benefits, including a lower risk for diabetes and cardiovascular disease. Dr. Samuel Klein, a Professor of Medicine and Nutritional Science, found that benefits to the liver and adipose tissue reach their maximum benefit at a five percent weight loss, while muscle tissue can benefit from continued weight loss. Inflammation, which is elevated in people with obesity, did not change with this weight loss, however. He also stated that he does not know if the same effects would be present in people with diabetes and wishes to study that in the future.
WEIGHT LOSS MYTHS: There are many misconceptions about weight loss. The National Institute of Diabetes and Digestive and Kidney Diseases shares some weight-loss and nutrition myths that could make or break a healthy lifestyle.
- Myth: “Grains are fattening.” Actually, not all grains should be avoided. Whole grains such as brown rice and whole-grain bread are good sources of dietary fiber, iron, and many B vitamins which are essential to a healthy diet.
- Myth: “Physical activity only counts if I can do it for long periods of time.” While 150 to 300 minutes of activity is recommended each week, you may spread out this activity in 10 minute intervals whenever you have time. The results are just as beneficial as spending hours at the gym.
* For More Information, Contact:
Judy Martin Finch
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