Weight Loss and Health Articles
Periodically Cardio and Weights summarizes weight loss and health articles that have recently posted. Here are a few select choices.
Study: Sleep Patterns Predict Ease of Weight Loss
In a study by FORZA Supplements, 1,000 people were surveyed to find the correlation between sleep and weight loss/weight gain. The study showed that respondents who slept less than 7 hours had the hardest time sticking to their diets. On the other end of the spectrum, respondents who slept a minimum of 7 hours found it easier to stick to a diet and weight loss plan (72%). Eating patterns disrupt regular food intake causing people who don’t sleep well to eat more meals.
Reaction: I do not find this study uncommon in the least. There are multiple studies that show that sleep helps with weight loss. It helps reduce cortisol levels (stress hormone) that cause weight gain. Regular sleep patterns also help with muscle growth. If you aren’t getting the sleep and rest you need, and you are having issues with your weight, check out C-21 by 1st Phorm.
Source: https://www.thesun.co.uk/fabulous/5131767/you-can-lose-weight-by-sleeping-as-it-helps-you-stick-to-healthy-eating-plans/
Study: Take a Cold Shower, it Helps you Lose Weight!
A new trend going around the internet involves taking cold showers to lose weight. There is science that actually validates some of this claim. Cold temperatures cause brown fat to burn calories to increase core body temperature. Cold Showers could temporarily increase metabolic rate. There are a few studies out there showing that staying in cold rooms, or the outdoors for long periods of times, while not changing diet, will help you lose 1-2 pounds more… after 6 weeks! Results aren’t going to be that exciting, unfortunately.
Reaction: Interesting information when it comes to brown fat increasing metabolism inside your body, however, the net benefit of weight loss isn’t exactly inspiring (with just 1-2 pounds over 6 weeks). Cold weather (or a cold shower in this case) will help inflammation, immunity, and other great factors!
Source: https://www.womenshealthmag.com/weight-loss/do-cold-showers-help-you-lose-weight
Drastic Weight Loss Reverses Diabetes
A study out of the UAE shows that extreme dieting can help reverse diabetes (type 2) in overweight subjects. The study showed that people who followed the strict diet and lost over 15 kg (33 pounds) reversed diabetes in 86% of respondents. Those who lost more than 10 kg, but less than 15 kg saw remission 57% of the time with this proper diet. Those who lost the least saw remission 34% of the time.
Reaction: We know that type 2 diabetes is manageable with diet and exercise, but these numbers show that you can reverse it by following a strict diet. The diet used in this study is incredibly strict, it only allowed subjects to eat between 820-850 calories a day for 3-5 months. This is stricter than I would suggest for anyone, but the study was managed by doctors who knew their patient’s care. The diet didn’t break down macros in the summary of this study. If you were looking at reversing type 2 diabetes, please talk to your doctor and see what suggestions he/she has for you before starting any diet or exercise program.
Source: https://www.thenational.ae/uae/drastic-weight-loss-can-reverse-diabetes-study-shows-1.684407
Study: Want to Live Longer and Better? Do Strength Training
Harvard recently posted an article on the advantages of longevity and lifting weights. A 30-year-old will lose 25% of his/her muscle by age 70, and by age 90 this number grows to 50%. Aerobic activities such as running, pilates, etc. are not enough to preserve muscle mass. Strength training can improve bone strength, increase metabolism, and help you remain stronger later in life.
Reaction: This is often missed when talking about the importance of weightlifting. We talk about the exterior part (how you look in the mirror), and sometimes the increases in metabolism, but we don’t really talk about the future as much as we should. Increases in bone strength and muscle later in life are necessary for living a long, independent life.
Source: https://www.health.harvard.edu/staying-healthy/want-to-live-longer-and-better-strength-train
Thank you for reading Weight Loss and Health Articles,
Dustin Holston
Personal Trainer/Sports Nutritionist