Saturday, September 23, 2017 by Frances Bloomfield
According to researchers from the University of Tasmania, taking two-week-long breaks between dieting is the key to greater weight loss. More than just making it easier to shed pounds, taking 14 days off can help keep the weight off far better than continuously dieting.
They came to this conclusion after conducting a randomized clinical trial that had enlisted 51 obese male participants between 25 to 54 years of age. None of the participants exercised regularly, nor did they lose or gain any more weight in the six months leading up to the trial. The men were divided into two groups: one control group that maintained an uninterrupted 16-week diet that cut back their caloric intake by a third; and the experimental group that followed the diet for two weeks, stopped following their meal plan for a fortnight, then resumed the diet once more for another two weeks. The experimental group repeated this pattern for 30 weeks until they had accumulated a total 16 weeks of dieting.
Not only did the men in the experimental group lose 47 percent more weight than the men in the control group , but they also kept the weight off, sustaining a 17.5-weight loss six months after their diet ended.
Nuala Byrne, lead author and head of the University of Tasmania’s School of Health Sciences, explained to the DailyMail.co.uk that dieting alters several of the body’s biological processes that could actually lead to weight gain.
“When we reduce our energy (food) intake during dieting, resting metabolism decreases to a greater extent than expected — a phenomenon termed ‘adaptive thermogenesis‘ — making weight loss harder to achieve. This ‘famine reaction’, a survival mechanism which helped humans to survive as a species when food supply was inconsistent in millennia past, is now contributing to our growing waistlines when the food supply is readily available,” Byrne stated.
She further added: “There is a growing body of research which has shown that diets which use one to seven day periods of complete or partial fasting alternated with ad libitum food intake, are not more effective for weight loss than conventional continuous dieting. It seems that the breaks from dieting we have used in this study may be critical to the success of this approach.” (Related: Nutritionist reveals tricks for slimming down quickly; limit eating hours, don’t snack, eat light at night, among others.)
In addition to taking two weeks off your diet, there’s so much more you can do to make your weight loss efforts successful. These include:
To read more diet tips, or stories about the benefits of weight loss to get you motivated, go to Slender.news today.