Intermittent Dieting: The Best Way To Lose Weight

Two-week On, Two-week Off Diet ‘is The Best Way To Lose Weight Because It Stops Your Metabolism Slowing Down’

It could be the perfect solution for those who want to lose weight but lack willpower.?People who diet two-weeks on, two-weeks off lose more weight than those who deprive themselves week in, week out, a study found.?It is thought that the on-off approach stops the body from finding ways to compensate for the lack of calories and so ensures the pounds keep falling off.

Researcher Nuala Byrne followed the fortunes of 36 obese men as they tried to lose weight.?Half dieted continuously for 16 weeks, cutting their calories by a third. The others followed a pattern in which they dieted for a fortnight, then had two weeks off, then dieted again.

Although their programme lasted 30 weeks overall, just 16 weeks were spent dieting, the same as for the first group.?Those on the on-off diet lost more than two stone on average ? 55 per cent more than the men who dieted non-stop, the International Congress on Obesity heard.?What is more, their extra weight loss couldn?t be explained away by their programme lasting longer, as they shed very little weight during the rest periods.

Professor Byrne believes they did better because their bodies didn?t switch to an energy-conserving survival mode.?Backing this up, she showed that resting metabolic rate, the amount of energy the body spends when ticking over, dropped less in the men on the on-off diet. This should have helped stop their weight loss from levelling off.

Professor Byrne, of the Bond Institute of Health and Sport in Queensland, also plans to check if intermittent dieting stops the body from trying to claw back the missed calories in other ways, such as by increasing appetite. She said: ?Given that long-term weight loss is a challenge we are interested in finding ways to overcome the biological and behavioural impediments to losing weight.

?The results from our study are encouraging as they suggest providing ?rest periods? can overcome some of the compensatory biological factors which reduce weight loss efficiency during continuous dieting.??She added that the highly-popular 5:2 diet, in which slimmers drastically cut their calorie intake two days a week may have the same effect. However, there is a risk that those following the 5.2 diet will overeat on normal days because they are free to eat what they want.

In contrast, her diet is less extreme and contains instructions for both the ?on? and ?off? phases.?Professor Byrne said that she believes her diet plan ?has the potential to appeal to almost anyone?.
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Set Point Theory: Losing Weight for Some Women Can Be Tough

Why Shedding Pounds Is Tough for Some Women

You’ve been dieting diligently to try to lose some weight but the scale won’t budge. It may not be that you aren’t working hard enough; your body’s ability to regulate itself may be sabotaging your efforts, says psychologist Margo Maine, PhD, FAED, CEDS and author of The Body Myth. Produced by fat cells, leptin communicates to your brain that the body is hungry. Low levels of leptin and hunger pangs seem to go hand in hand.

The Set Point Theory Explained

Maine says that according to a concept called the “set point theory,” each person has a specific weight range where her body is genetically programmed to stay. This means that if you increase or decrease your food intake, your metabolism will adjust to keep you steady, since this is where your body is happiest. As a result, on the weeks when you overeat, your body compensates by burning more calories so you don’t go above your comfort zone, while during those times when you carefully watch what you eat, your metabolism adapts by slowing down to conserve calories thus preventing it from dipping below that set point threshold.

You May Be the Victim of Too Much Dieting

All of this is especially frustrating for women attempting to lose weight but finding that in spite of their best effort, they can’t get move below their “normal” range. Further complicating the situation is a problem that develops as a result of too much dieting over the years. A Diet Trap occurs when you have unintentionally confused your body’s set point because of earlier habits. If you’ve been a yo-yo dieter?withholding food for periods to get desired results but not being able to permanently keep off the weight?it may be that you’ve trigger your metabolism to stubbornly cling to every calorie because it’s fearful of going into starvation mode.

“For this reason, I tell high school and college age students that the easiest way to develop a weight problem forever is to diet as a teenager,” Maine says. A Lifetime of Weight Loss Frustration Once the set point is adjusted, it may never go back to the way it was.

To learn more, visit http://www.qualityhealth.com/dieting-articles/why-shedding-pounds-tough-women?utm_medium=rss&utm_campaign=diet-weight-loss&rf=32471