1. Low-carb vs. low-fat: They both workThis year the battle of the diet plans ended in a truce: All diet plans are created (relatively) equal, according to a study comparing Mediterranean, low-carb, and low-fat diets. The July study showed that people who stuck to all three diets lost weight, though some plans were better than others for specific health concerns: Low-carb diets often get a bad rap for being unhealthy, but they actually increased good cholesterol by 20%, more than both other diets. Later in the year, another study showed that Mediterranean-diet adherents had a lowered risk of developing heart disease, cancer, Parkinson's, and Alzheimer's.
2. Being fat may start in your brain
Daily visits to the drive-through may not be entirely to blame for America’s obesity epidemic. Parts of the brain that control appetite might predispose people to plumpness, according to a groundbreaking study that looked at rats bred to be either prone to or resistant to obesity. Neurons in obesity-prone rats appeared to be resistant to leptin, a hormone that develops neural connections and controls metabolic rate. So what does this mean for people? Even though your brain may be different than your svelte counterparts, you’re not doomed to a life of obesity. Lifestyle still plays a big part, and rats that were obesity-prone and placed on a normal diet were heavier than their counterparts, but not obese.
3. Dear diary, I found the easiest way to double my weight loss
A food diary is a staple in many diet programs, but now research shows it can double your weight loss. Study participants who kept no record of food intake lost approximately 9 pounds, while those who kept six or more records per week lost 18 pounds. Talk about accountability. Read one dietitian’s take on the study or use this form to help count servings of food groups.
4. Why weekends wreak havoc on diets
Are you a diligent dieter during the week but spend Saturdays indulging in desserts? You’re not alone. In one study, people ate more—an average of 200 additional calories—on the weekends, even if they weren't on a diet. The increased calorie intake, with no change in physical activity, slowed weight loss. Read dietitian-approved tips for battling the bulge on the weekends.
5. Buddy up to keep weight off
Turns out the buddy system applies to more than just safety. Dieters cringed in 2007 when a study found that a person's chances of becoming obese increased by 57% if he or she had a friend who became obese. But in 2008, dieters got a reason to buddy up: Having someone take an interest in your diet may help with your weight-loss success. Dieters who made contact with a weight-loss professional each month regained 8.8 pounds less than dieters who went it alone. In this Web-savvy age, even virtual friends helped. Dieters who visited a weight-loss website gained an average of 3.3 more pounds than dieters who had human contact, but less weight than those who had no contact. Read how one woman lost 45 pounds by walking with her friends.
6. Pump up the flavor to shed pounds
Diet food isn’t notorious for being epicurean, so weight-loss fanatics rejoiced in June when it appeared that adding a sprinkling of spice to your dishes could possibly aid weight loss. Sugar-free and salt-free "tastants," substances that can stimulate flavor, helped participants in a study lose an average of 30.5 pounds and decrease their BMI by an average of 5 points. "Tastants" aren't presently commercially available, but people inspired by the findings can enhance their sense of smell and taste with seasonings to help them lose weight. Spices and herbs may also boost the health of diabetics. Get delicious ideas for using Indian spices in your recipes.
7. When diets fail, try dieting again
Looking at a fluctuating scale is anything but encouraging, and weight cycling has been the bad guy of dieting for years. While the jury is still out on the health effects of yo-yo dieting, the benefits of weight loss in obese people (even if it takes a few tries) trump potential risks. Weight-loss experts agree the goal is gradual, long-term weight loss, but it may take obese individuals several tries to reach a feel-great weight.
8. Lose the post-workout snack
Michael Phelps may need to consume three post-workout pizzas, but you don't. For most people, heavy snacking after exercise can derail diets. Exercise increases insulin efficiency, but this benefit can be wiped out by a high-carbohydrate snack, according to a November study. So what’s a non-gold medalist to do? Eat these satisfying midafternoon treats pre-workout and leave the carbo-loading to marathon runners.
9. An egg-cellent diet food
Who doesn’t love a sizzling-hot omelet on Sunday morning? Eating eggs may help increase energy and aid weight loss, according to an August study (funded by the industry-affiliated Egg Nutrition Center) in the International Journal of Obesity. People who ate two eggs for breakfast as part of a calorie-reduced diet lost 65% more weight than those eating bagels—and they kept their cholesterol levels the same. The incredible, edible egg is back on the menu, so be sure to try this inventive way to get your daily dose.
10. Weight-loss drugs purchased online could hurt your heart
With long lines at pharmacies, buying medicine online seems like a convenient—and inexpensive—way to stock up on medications. However, online drug labels don’t always include warnings of potentially harmful ingredients, according to research published in May. One brand in the study contained ma huang (Chinese ephedra), which the U.S Food and Drug Administration banned in 2004. (The ingredient was linked to an increased risk of heart attack and stroke.) Before you buy drugs online, read these tips about purchasing prescription and nonprescription medications.
