Diet & Weight Loss Archive

News Briefs

Want to lose weight? Don't focus on fat. A Harvard analysis published Oct. 30, 2015, in The Lancet Diabetes & Endocrinology suggests that low-fat diets don't work any better than higher-fat diets when it comes to long-term weight loss. Researchers analyzed the data from a total of about 68,000 people in 53 studies that looked at low-fat diets compared with other types of diets, such as higher-fat diets with low carbohydrates. After one year or longer, people on all types of diets had lost and kept off an average of 6 pounds. So how can you lose weight? As we reported in the December 2015 Health Letter, it's not dietary fat that makes you fat; it's the combination of excess calories and too little physical activity. Each gram of fat has nine calories, which is more than in a gram of carbohydrates or proteins, so don't eat too many of them. What should you eat to lose weight? Go for vegetables, fruits, lean meats and fish, fiber, healthy fats (almonds, avocados, salmon), and whole grains. Talk to your doctor or a dietitian about how many calories per day you should eat to lose weight.

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Counting calories is one of the most reliable ways to maintain or lose weight. But it's not always easy to do when you're out and about or pressed for time — and there are plenty of situations (such as a dinner party at a friend's house) that just don't lend themselves well to a "strictly numbers" approach.  

Here are some guidelines to follow when straight calorie counting is impractical.

Yes, you can find convenient fast-cook meals, but you'll have to do your homework.

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Ever notice how nutrition takes a back seat when you're hungry? Packaged and prepared foods somehow don't seem unhealthy when you need a meal in a hurry. But is there such a thing as a nutritious convenience food? "Yes, there are some healthy options out there, but you really have to look for them," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

Typical convenience foods

Packaged, prepared foods come in several forms: boxed, dry goods such as quick-cook pasta and rice mixes; canned foods, such as soup or ravioli; or frozen foods, such as a single frozen dinner or a "family-sized" lasagna.

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Research we're watching

Drinking as little as one sugar-sweetened beverage a day is linked to a slightly greater risk of high blood pressure, a new analysis suggests.

Researchers pooled findings from six studies that included a total of more than 240,000 people. They found a 12% higher risk of high blood pressure among people who drank one or more sugary drinks daily compared with those who drank none. Serving sizes of the beverages varied from 7 to 12 ounces among the different studies.

Eating without awareness can lead to overeating and take away much of the pleasure that can be found in your meals. During the holidays, it can easily cause you to overindulge. Taking a mindful approach to meals by slowing down and savoring the experience can not only help with weight control, but also enhance health and well-being — as well as your enjoyment of the meal.

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Smartphone apps encourage you to take an active role in monitoring and boosting health.

When it comes to healthy hearts, technology is playing a greater role than ever, and not just in the doctor's office. Now nearly anyone can use computer programs designed to improve heart health, thanks to downloadable applications (apps) for smartphones, tablets, and home computers. They're part of a trend known as mobile health or mhealth. "In general, health apps can provide very valuable information, as long as you understand their limitations," says Dr. Randall Zusman, a cardiologist with the Corrigan-Minehan Heart Center at Harvard-affiliated Massachusetts General Hospital and a Harvard Medical School associate professor.

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Plan now to help prevent overeating, trips to the hospital, and depression.

The winter holidays are supposed to be a joyous time, filled with celebration. But they come with health risks, such as loneliness and depression, overeating, weight gain, falls in icy weather, foodborne illness, and heart problems. Here are ways to protect yourself while enjoying the season.

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News briefs

Adding more fruits and vegetables to your diet is a good idea for many reasons, and weight control is one of them. But some vegetables are associated with weight gain, according to a Harvard study published Sept. 22, 2015, in PLOS Medicine. Researchers analyzed weight and diet changes in about 118,000 people over 24 years, at roughly four-year intervals. On average, people who increased their intake of fruits (especially berries, apples, and pears) and most vegetables, especially high-fiber, low-glycemic-load vegetables such as broccoli and Brussels sprouts, lost a little weight. In contrast, people who ate more starchy vegetables—peas and corn, for example—tended to pack on more pounds over time. This didn't prove that certain vegetables caused weight gain. "But we suspect the association may have something to do with the fact that starchy vegetables have a high glycemic load, meaning they spike blood sugar more than other foods," says Dr. Monica Bertoia, a Harvard Medical School instructor and lead author of the study.

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Research we're watching

Eating more fruits and vegetables can help you control your weight, but the type of produce you choose may make a difference, a new study finds.

Researchers tracked nearly 118,000 people in their 30s and 40s, collecting information about their eating habits every four years for 24 years. They found that over a four-year period, people who ate an extra daily serving of fruit shed about a half pound of weight, while those who ate an extra daily serving of vegetables lost a quarter-pound, on average.

Q. I've been drinking Fresca since I was in college. Lately I've been reading that diet drinks may cause weight gain and have other bad effects. Is that true?

A. There is some controversy about whether drinking diet soda helps or hurts in maintaining or achieving a healthy weight. Some studies show that people who consume artificially sweetened drinks take in fewer calories and are better able to control their weight. However, other studies show the opposite—that consuming diet drinks may result in weight gain as well as type 2 diabetes.