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My Recent Blog Posts on Losing Weight Research

Happy New Year – as a possible aid to your New Year’s resolution, I have updated my sadly neglected blog on Weight Loss.

Here are my recent posts. To see complete posts, click on link above.

Black Pepper Fights Fat

A new study provides a long-sought explanation for the beneficial fat-fighting effects of black pepper. The research, published in ACS’ *Journal of Agricultural and Food Chemistry*, pinpoints piperine – the pungent-tasting substance that gives black pepper its characteristic taste, concluding that piperine also can block the formation of new fat cells. Soo-Jong Um, Ji-Cheon Jeong and colleagues describe previous studies indicating that piperine reduces fat levels in the bloodstream and has other beneficial health effects. Black pepper and the black pepper plant, they note, have b… more »

Artificial Sweeteners Aid Weight Loss if Used Appropriately

Artificial sweeteners, also known as non-nutritive sweeteners, may help people reach their body weight goal, and also maintain a healthy body weight, researchers reported in two journals, *Circulation *and *Diabetes Car*e. However, users have to make sure they do not “compensate” by eating high-calorie foods. An example of “compensating” might be ordering a diet coke and also a large slice of chocolate cake. Non-nutritive sweeteners are also known as low-calorie sweeteners, artificial sweeteners, non-caloric sweetners, and intense sweeteners. The American Diabetes Association stat… more »

Self-Control, Willpower Improved By Paying More Attention To Quantity Eaten

New research from the University of Minnesota’s Carlson School of Management suggests learning how to stop enjoying unhealthy food sooner may play a pivotal role in combating America’s obesity problem. The research, published in the *Journal of Consumer Research,* explores how satiation, defined as the drop in liking during repeated consumption, can be a positive mechanism when it lowers the desire for unhealthy foods. “When people talk about self-control, they really imply that self-control is willpower and that some people have it and others don’t when facing a tempting treat,” … more »

Effective Weight Loss – Keep A Food Journal, Don’t Skip Meals, Don’t Eat Out

If you want to really succeed in losing weight you should never skip meals, you should avoid eating out, and ideally, you should keep a food journal, especially if you are an overweight or obese postmenopausal woman, researchers from the Fred Hutchinson Cancer Research Center reported in the Journal of the Academy of Nutrition and Dietetics. The authors added that eating out in restaurants during lunchtime especially, should be avoided. The authors claim that theirs is the first study ever to focus on the impact of a wide list of self-monitoring options and diet-related behaviors,… more »

Food In Smaller Pieces May Help Control Weight

Cutting up food into smaller pieces may help people control their weight more easily because they are more satisfying to eat than one large piece with the same number of calories, according to a new study presented at a conference this week. The 2012 meeting of the Society for the Study of Ingestive Behavior in Zurich, Switzerland, heard how the researchers concluded that humans, like animals, seem to find eating food as smaller pieces more enjoyable and satisfying. In a press release issued on Tuesday, lead author Devina Wadhera, from the Department of Psychology at Arizona Stat… more »

30 Minutes Of Daily Exercise As Good As 60 For Weight Loss

A new study from the University of Copenhagen in Denmark found that sedentary, slightly overweight healthy young men who worked up a sweat exercising 30 minutes daily for three months lost a similar amount of weight and body fat as those who did 60 minutes of daily exercise. The researchers describe the findings of their randomized controlled trial in a study reported online recently in the *American Journal of Physiology.* The researchers suggest one reason for the surprising result is that the exercise felt “doable” for the participants in the 30 minutes a day group, who even fe… more »

Providing Non-Caloric Beverages To Teens Can Help Them Avoid Excessive Weight Gain

A new study published in the *New England Journal of Medicine* shows that adolescents who eliminated sugar-sweetened beverages for one year gained less weight than those who didn’t, shedding light on an effective intervention to help combat adolescent obesity. This is one of the first high-quality randomized control trials to examine the link between the consumption of sugar-sweetened beverages and their direct impact on weight and body mass index (BMI), as well as how a teen’s home environment impacts sugar-sweetened beverage consumption in general. The study, led by Cara Ebbelin… more »

Exercise and healthy eating reduce body fat and preserve muscle in adults better than diet alone

Exercise and healthy eating reduce body fat and preserve muscle in adults better than diet alone, according to a study funded and conducted by National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. The study was recently published online in *Obesity* and will be in a future print edition. NIDDK senior investigator Kevin Hall, Ph.D., analyzed the individual effects of daily strenuous exercise and a restricted diet by examining data from 11 participants from the reality television program “The Biggest Loser.” The program sh… more »

Skipping Breakfast Increases Appeal Of High Calorie Foods

Scientists presenting a new study at a conference suggest the reason skipping breakfast makes high calorie food more appealing later in the day is because our brain circuits may be primed toward seeking it when fasting. Lead author of the study, Tony Goldstone of Imperial College London in the UK, and colleagues, compared people’s MRI brain scans and their eating patterns, both after breakfast and when they skipped it. They presented their findings at Neuroscience 2012 in New Orleans. Goldstone, who is from Imperial’s MRC Clinical Science Centre, told the press: “Through both the … more »

Get More Sleep to Lose Weight

Evidence linking partial sleep deprivation to energy imbalance is relevant to weight gain prevention and weight loss promotion. A new study published in the Journal of the Academy of Nutrition and Dietetics bases this finding on an extensive review of literature published over a fifteen-year period. More than 35 percent of American adults are obese and more than 28 percent sleep less than six hours a night. While weight-loss strategies incorporate lifestyle changes focusing on diet and exercise, modifications in an individual’s daily routine, including sleep behaviors, can help manag… more »

Group-Based Weight Loss Treatment Is Effective Whether Led By Health Professionals Or By Peer Counselors

A new National Institutes of Health (NIH)-funded study conducted at Baruch College and published in *Obesity *found that overweight and obese adults who participated in three different weight loss treatments, all involving intensive, multi-component counseling delivered in groups, lost significant weight after 48 weeks whether the treatment was led by a health professional or by someone who had previous weight loss success. This randomized clinical trial led by Angela Marinilli Pinto, PhD Assistant Professor of Psychology at Baruch College, is the first to compare professionally d… more »

Avocado Eaten With A Burger May Help Neutralize Interleukin-6

In November 2012, a study conducted by researchers at the University of California, Los Angeles (UCLA), Hass Avocado Modulates Postprandial Vascular Reactivity and Postprandial Inflammatory Responses to a Hamburger Meal in Healthy Volunteers, was published in the journal *Food and Function* . This UCLA pilot study on 11 healthy men (18-35 years old,) on two separate occasions, found that eating one-half of a fresh medium Hass avocado with a burger (90 percent lean), rather than eating a burger alone, may curb the production of compounds that contribute to inflammation. Inflammation… more »

Aerobic Exercise Best Way To Burn Fat, Not Weights

Aerobic exercise has been ruled the best type of exercise for eliminating fat, according to a study by a group of experts from Duke University who explored the comparison between resistance training and aerobic training. This study, published in the Journal of Applied Physiology, is the biggest randomized trial to measure revisions in body composition from three different types of exercise in overweight adults who do not have diabetes. Aerobic exercise, commonly know as “cardio”, including running, walking, and swimming, has historically been established as a good way to lose weig… more »

Small Changes In Eating Prompts Weight Loss

Making small easy changes to our eating habits on a consistent basis – 25 days or more per month – can lead to sustainable weight loss, according to research by Professor Brian Wansink in Cornell University’s Food and Brand Lab. The challenge is to figure out which changes work for specific individuals and how to stick with changes long enough to make them second nature. To explore this issue, Cornell researchers launched the National Mindless Eating Challenge (NMEC), an online healthy eating and weight loss program that focused on simple eating behavior changes, instead of dieting…. more »