Tag Archives: weight management

Will Eating More Vegetables and Fruits Help With Weight Management?

Sorry, but NO, according to AJCN. But they may have other benefits.

Which Are the Low-Carb Veggies?

A half cup of sliced bell pepper has about 2 grams of digestible carbohydrate

Laura Dolson over at About.com has a helpful list of low-carb veggies.  Helpful if you experience excessive blood sugar spikes from high-carb items, or if you’re restricting carbs for weight management.


The Role of Exercise in Maintenance of Weight Loss In Women

A 2008 article in Archives of Internal Medicine teaches us the role of regular physical activity in keeping lost weight from returning to once-overweight women.


201 overweight women (body mass index 27-40) aged 21 to 45 wanted to lose excess weight. They were sedentary at baseline, exercising fewer than three days a week for under 20 minutes. Sound familiar? Depending on baseline weight, the participants were assigned to eat either 1200 or 1500 calories per day, and to exercise according to one of four different exercise programs. Exercise recommendations were to burn a certain number of calories per week (1000 or 2000 calories) at either moderate or vigorous intensity. There were weekly group meetings for discussion of eating and exercise for the first six months, twice monthly meetings during the next 6 months, and monthly for the next six months. There was telephone contact for between months 19 to 24. This is pretty intense contact. Each participant was given a treadmill to use at home, but my impression is that other forms of exercise were permitted and discussed.

Ten subjects were excluded from follow-up analysis, mostly because they got pregnant. Nineteen others lost interest and dropped out.

Participants self-reported their physical activity levels.

At 24 months into the study, 170 of the original 201 participants were able to provide objective weight loss data.


Of the 170 subjects available for full analysis at 24 months, 54 either gained weight or lost none. Thirty-three lost 0 to 4.9% of initial body weight, 36 lost 5 to 9.9% initial body weight, and 47 (24.6%) lost 10% or more of initial body weight. (Who says diets don’t work?)

People who lost 10% or more of initial body weight at 24 months reported performing more physical activity – 275 minutes a week – compared with those who lost less than 10% of initial body weight. This amount of exercise equates to 55 minutes of exercise on five days per week above the baseline level of activity, which was sedentary as you recall. Whether they were assigned to “moderate” or “vigorous” exercise intensity didn’t seem to matter. Whether they actually performed at the assigned level is unclear.

These women who sustained a weight loss of 10% or more of initial body weight at 24 months were burning 1835 calories a week in physical activity.

Women who lost less than 10% of initial body weight, or lost no weight, exercised an average of 34 minutes a day on five days a week.

By 24 months, participants on average had regained about half of the weight they had lost during the first six months [which is typical].

Take-Home Points

After six months of dieting, many people start to regain half of what they lost. We saw this phenomenon recently in the Israeli study of low-fat vs low-carb vs Mediterranean diet.

If you have a lot of excess fat to lose, you have to wonder if it would make sense to start a different diet program every six months, until you reach your weight goal. Maybe there’s something about the novelty and excitement of a new diet program that keeps you motivated and disciplined for six months.  For someone with lots of weight to lose, I wonder if they’d do better switching to a new diet every six months.

The authors note there are few similar long-term studies examining the amount and intensity of physical activity needed to improve weight loss success. So this is important new information.

In using exercise to help prevent weight regain, it may not matter whether the exercise is moderate or intense.

The authors write:

…the inability to sustain weight loss appears to mirror the inability to sustain physical activity.

Long-term sustained weight loss is possible for a significant portion of overweight women. Although most women won’t do it, success is enhanced by exercising for 55 minutes on five days a week. Most men won’t exercise that much either. Which camp do you fall into?

For physical activity instruction and information, visit Shape Up America!, Physical Activity for Everyone, or Growing Stronger: Strength Training for Older Adults.

Steve Parker, M.D.

Reference: Jakicic, John M., et al. Effect of Exercise on 24-Month Weight Loss Maintenance in Overweight Women. Archives of Internal Medicine, 168 (2008): 1,550-1,559.

Benefits of a Food Journal

Nearly every successful weight-loss effort involves conscious reduction of caloric intake.

Let’s assume you are 40 pounds (18.2 kg) overweight. To hold steady at that weight, you are eating a certain amount of calories, on average, on a daily basis. To lose weight, you have to eat fewer calories than your baseline level, whatever that is. Or you could start burning up more calories through physical activity while holding caloric intake steady. Many people combine caloric restriction with increased exercise. Whichever path is chosen, the result is conversion of excess fat into weightless energy.

Be that as it may, I have run across a few people who can say, “I’ll just cut out soda pop and snack chips,” and they’re able to lose weight. These individuals are a distinct minority of “successful losers.” Most people end up replacing their soda pop and chip calories with other calories, and don’t lose weight.

The idea behind a food journal, also called a log or diary, is to record everything you eat – the type of food and the caloric content – for as long as you are watching your weight. How could this help?

  • You think twice before cheating on your diet.
  • You stay within your specified calorie restriction.
  • It can help you reach your consumption goals for specific nutrients.
  • You learn how many calories are in your food. If you have a teaspoon of sugar in your coffee but drink four cups daily, that sugar becomes significant.
  • If you decide to cheat and exceed you calorie limit, you know how many calories to avoid tomorrow to make up for it.
  • It can help you identify triggers for “emotional eating,” when food is a pacifier instead of necessary nutrition.
  • It helps you learn what is an appropriate amount of food to eat.
  • In short, the food journal improves compliance with the diet.

It’s well established that keeping track of your food intake increases your odds of successful weight loss. Most diets do work, if only temporarily. Compliance deteriorates over time, and that’s when the diet stops working. ‘Cause you’re not on it anymore!

Read more about food journals at CalorieLab or About.com. The article at About.com, by Shereen Jegtvig, is comprehensive and allows you to print her journal page forms.

One of the beautiful things about the Advanced Mediterranean Diet is that it is highly customizable. For example, you have four options for caloric intake, based on your age, sex, and activity level. Each calorie intake level is designed to help you approximate the traditional Mediterranean diet while losing excess weight.

Advanced Mediterranean Diet food journals, which I call Daily Logs, are now available free online here. They include space to record physical activity and miscellaneous comments. Print the PDFs on your printer holding standard (8.5 x 11-inch) printer paper. Each page holds logs for three days. These logs also work with the free DIY Mediterranean Diet (Do-It-Yourself).

Why the term “log” instead of journal or diary? Think of James T. Kirk dictating, “Captain’s log, stardate 754428 . . .” “Daring to go where no man has gone before . . .” Your successful weight-loss journey has been pioneered by others. Now it’s your turn.

Steve Parker, M.D.

PS: NutritionData.com has added a free food diary called “My Tracking.”