Evidence-based weight approaches -
Rat studies also show that obese rats that have weight cycled have very high blood pressures compared to obese rats that have not weight cycled [ 83 , 84 ]. This finding could also explain the weak association between obesity and hypertension in cultures where dieting is uncommon[ 48 , 85 ].
Additionally, it is well documented that obese people with hypertension live significantly longer than thinner people with hypertension [ 43 , 86 — 88 ] and have a lower risk of heart attack, stroke, or early death [ 45 ].
Rather than identifying health risk, as it does in thinner people, hypertension in heavier people may simply be a requirement for pumping blood through their larger bodies [ 89 ]. It is also notable that the prevalence of hypertension dropped by half between and , a time when average weight sharply increased, declining much more steeply among those deemed overweight and obese than among thinner individuals [ 90 ].
Incidence of cardiovascular disease also plummeted during this time period and many common diseases now emerge at older ages and are less severe [ 90 ]. The notable exception is diabetes, which showed a small, non-significant increase during this time period [ 90 ].
While the decreased morbidity can at least in part be attributed to improvements in medical care, the point remains that we are simply not seeing the catastrophic disease consequences predicted to result from the "obesity epidemic. Evidence: Most prospective observational studies suggest that weight loss increases the risk of premature death among obese individuals, even when the weight loss is intentional and the studies are well controlled with regard to known confounding factors, including hazardous behavior and underlying diseases [ 91 — 96 ].
Recent review of NHANES, for example, a nationally representative sample of ethnically diverse people over the age of fifty, shows that mortality increased among those who lost weight [ 97 ]. While many short-term weight loss intervention studies do indicate improvements in health measures, because the weight loss is always accompanied by a change in behavior, it is not known whether or to what extent the improvements can be attributed to the weight loss itself.
Liposuction studies that control for behavior change provide additional information about the effects of weight fat loss itself. One study which explicitly monitored that there were no changes in diet and activity for weeks post abdominal liposuction is a case in point.
Participants lost an average of Note that liposuction removes subcutaneous fat, not the visceral fat that is more highly associated with disease, and these results should be interpreted carefully. In most studies on type 2 diabetes, the improvement in glycemic control is seen within days, before significant weight or fat is lost.
Evidence also challenges the assumption that weight loss is associated with improvement in long-term glycemic control, as reflected in HbA1c values [ 99 , ].
One review of controlled weight-loss studies for people with type 2 diabetes showed that initial improvements were followed by a deterioration back to starting values six to eighteen months after treatment, even when the weight loss was maintained [ ].
Furthermore, health benefits associated with weight loss rarely show a dose response in other words, people who lose small amounts of weight generally get as much health benefit from the intervention as those who lose larger amounts. These data suggest that the behavior change as opposed to the weight loss itself may play a greater role in health improvement.
Evidence: Long-term follow-up studies document that the majority of individuals regain virtually all of the weight that was lost during treatment, regardless of whether they maintain their diet or exercise program [ 5 , 27 ].
Consider the Women's Health Initiative, the largest and longest randomized, controlled dietary intervention clinical trial, designed to test the current recommendations. More than 20, women maintained a low-fat diet, reportedly reducing their calorie intake by an average of calories per day [ ] and significantly increasing their activity [ ].
After almost eight years on this diet, there was almost no change in weight from starting point a loss of 0.
A panel of experts convened by the National Institutes of Health determined that "one third to two thirds of the weight is regained within one year [after weight loss], and almost all is regained within five years. There is a paucity of long term data regarding surgical studies, but emerging data indicates gradual post-surgery weight regain as well [ , ].
Weight loss peaks about one year postoperative, after which gradual weight regain is the norm. Evidence: As discussed earlier, weight cycling is the most common result of engaging in conventional dieting practices and is known to increase morbidity and mortality risk.
Research identifies many other contraindications to the pursuit of weight loss. For example, dieting is known to reduce bone mass, increasing risk for osteoporosis [ — ]; this is true even in an obese population, though obesity is typically associated with reduced risk for osteoporosis[ ].
Research also suggests that dieting is associated with increased chronic psychological stress and cortisol production, two factors known to increase disease risk [ ]. Also, there is emerging evidence that persistent organic pollutants POPs , which bioaccumulate in adipose tissue and are released during its breakdown, can increase risk of various chronic diseases including type 2 diabetes [ , ], cardiovascular disease [ ] and rheumatoid arthritis [ ]; two studies document that people who have lost weight have higher concentration of POPs in their blood [ , ].
One review of the diabetes literature indicates "that obese persons that sic do not have elevated POPs are not at elevated risk of diabetes, suggesting that the POPs rather than the obesity per se is responsible for the association" [ ].
Positing the value of weight loss also supports widespread anxiety about weight [ , ]. Evidence from the eating disorder literature indicates an emphasis on weight control can promote eating disordered behaviors [ 7 ].
Prospective studies show that body dissatisfaction is associated with binge eating and other eating disordered behaviors, lower levels of physical activity and increased weight gain over time [ , ]. Many studies also show that dieting is a strong predictor of future weight gain [ 66 , — ].
Another unintended consequence of the weight loss imperative is an increase in stigmatization and discrimination against fat individuals. Discrimination based on weight now equals or exceeds that based on race or gender [ ].
Extensive research indicates that stigmatizing fat demotivates, rather than encourages, health behavior change [ ]. Adults who face weight stigmatization and discrimination report consuming increased quantities of food [ — ], avoiding exercise [ , — ], and postponing or avoiding medical care for fear of experiencing stigmatization [ ].
Stigmatization and bias on the part of health care practitioners is well-documented, resulting in lower quality care [ , ]. Evidence: That weight loss will improve health over the long-term for obese people is, in fact, an untested hypothesis.
One reason the hypothesis is untested is because no methods have proven to reduce weight long-term for a significant number of people.
Also, while normal weight people have lower disease incidence than obese individuals, it is unknown if weight loss in individuals already obese reduces disease risk to the same level as that observed in those who were never obese [ 91 , 93 ]. As indicated by research conducted by one of the authors and many other investigators, most health indicators can be improved through changing health behaviors, regardless of whether weight is lost [ 11 ].
For example, lifestyle changes can reduce blood pressure, largely or completely independent of changes in body weight [ 11 , — ].
The same can be said for blood lipids [ 11 , — ]. Improvements in insulin sensitivity and blood lipids as a result of aerobic exercise training have been documented even in individuals who gained body fat during the intervention [ , ].
Although this estimate has been granted credence by health experts, the word "estimate" is important to note: as the authors state, most of the cost changes are not "statistically different from zero. All are independently correlated with both weight and health and could play a role in explaining the costs associated with having a BMI over Nor does it account for costs associated with unintended consequences of positing the value of a weight focus, which may include eating disorders, diet attempts, weight cycling, reduced self-esteem, depression, and discrimination.
Because BMI is considered a risk factor for many diseases, obese persons are automatically relegated to greater testing and treatment, which means that positing BMI as a risk factor results in increased costs, regardless of whether BMI itself is problematic.
Yet using BMI as a proxy for health may be more costly than addressing health directly. Consider, for example, the findings of a study which examined the "healthy obese" and the "unhealthy normal weight" populations [ ]. The study identified six different risk factors for cardiometabolic health and included subjects in the "unhealthy" group if they had two or more risk factors, making it a more stringent threshold of health than that used in categorizing metabolic syndrome or diabetes.
The study found a substantial proportion of the overweight and obese population, at every age, who were healthy and a substantial proportion of the "normal weight" group who were unhealthy.
Psychologist Deb Burgard examined the costs of overlooking the normal weight people who need treatment and over-treating the obese people who do not personal communication, March She found that BMI profiling overlooks When the total population is considered, this means that 31 percent of the population is mis-identified when BMI is used as a proxy for health.
The weight bias inherent in BMI profiling may actually result in higher costs and sicker people. As an example, consider a study published in the American Journal of Public Health The authors compared people of similar age, gender, education level, and rates of diabetes and hypertension, and examined how often they reported feeling sick over a day period.
Results indicated that body image had a much bigger impact on health than body size. In other words, two equally fat women would have very different health outcomes, depending on how they felt about their bodies.
Likewise, two women with similar body insecurities would have similar health outcomes, even if one were fat and the other thin. These results suggest that the stigma associated with being fat is a major contributor to obesity-associated disease.
BMI and health are only weakly related in cultures where obesity is not stigmatized, such as in the South Pacific [ 48 , ]. This section explains the rationale supporting some of the significant ways in which the HAES paradigm differs from the conventional weight-focused paradigm.
The following topics are addressed:. HAES supports reliance on internal regulatory processes, such as hunger and satiety, as opposed to encouraging cognitively-imposed dietary restriction; and. Conventional thought suggests that body discontent helps motivate beneficial lifestyle change [ , ].
However, as discussed previously in the section on the pursuit of weight loss, evidence suggests the opposite: promoting body discontent instead induces harm [ , , , ], resulting in less favorable lifestyle choices. A common aphorism expressed in the HAES community is that "if shame were effective motivation, there wouldn't be many fat people.
Promoting one body size as more favorable than another also has ethical consequences [ ], contributing to shaming and discrimination. Compassion-focused behavior change theory emerging from the eating disorders field suggests that self-acceptance is a cornerstone of self-care, meaning that people with strong self-esteem are more likely to adopt positive health behaviors [ , ].
The theory is borne out in practice: HAES research shows that by learning to value their bodies as they are right now, even when this differs from a desired weight or shape or generates ambivalent feelings, people strengthen their ability to take care of themselves and sustain improvements in health behaviors [ 8 , 11 ].
Critics of HAES express concern that encouraging body acceptance will lead individuals to eat with abandon and disregard dietary considerations, resulting in weight gain. This has been disproven by the evidence; no randomized controlled HAES study has resulted in weight gain, and all studies that report on dietary quality or eating behavior indicate improvement or at least maintenance [ 11 , 14 — 23 ].
This is in direct contrast to dieting behavior, which is associated with weight gain over time [ 66 , — ]. Conventional recommendations view conscious efforts to monitor and restrict food choices as a necessary aspect of eating for health or weight control [ ]. The underlying belief is that cognitive monitoring is essential for keeping appetite under control and that without these injunctions people would make nutritionally inadvisable choices, including eating to excess.
The evidence, however, disputes the value of encouraging external regulation and restraint as a means for weight control: several large scale studies demonstrate that eating restraint is actually associated with weight gain over time [ 66 , — ]. In contrast, HAES teaches people to rely on internal regulation, a process dubbed intuitive eating [ ], which encourages them to increase awareness of their body's response to food and learn how to make food choices that reflect this "body knowledge.
HAES teaches people to make connections between what they eat and how they feel in the short- and medium-term, paying attention to food and mood, concentration, energy levels, fullness, ease of bowel movements, comfort eating, appetite, satiety, hunger and pleasure as guiding principles.
The journey towards adopting intuitive eating is typically a process one engages in over time. Particularly for people with a long history of dieting, other self-imposed dietary restriction, or body image concerns, it can feel very precarious to let go of old habits and attitudes and risk trying new ways of relating to food and self.
Coming to eat intuitively happens gradually as old beliefs about food, nutrition and eating are challenged, unlearned and replaced with new ones.
A large popular literature has accumulated that supports individuals in developing intuitive eating skills [ 8 , — ]. Intuitive eating is also known in the literature as "attuned eating" or "mindful eating.
There is considerable evidence that intuitive eating skills can be learned [ 11 , 18 , ], and that intuitive eating is associated with improved nutrient intake [ ], reduced eating disorder symptomatology [ 17 , 18 , — ] - and not with weight gain [ 11 , 13 , 16 — 18 ].
Several studies have found intuitive eating to be associated with lower body mass [ , , , ]. HAES encourages people to build activity into their day-to-day routines and focuses on helping people find enjoyable ways of being active.
The goal is to promote well-being and self-care rather than advising individuals to meet set guidelines for frequency and intensity of exercise. Active living is promoted for a range of physical, psychological and other synergistic benefits which are independent of weight loss.
Myths around weight control and exercise are explicitly challenged. Physical activity is also used in HAES as a way of healing a sense of body distrust and alienation from physicality that may be experienced when people are taught to over-ride embodied internal signals in pursuit of externally derived goals, such as commonly occurs in dieting.
In addition, some HAES programs have used physical activity sessions, along with other activities such as art and relaxation, to further a community development agenda, creating volunteer, training and employment opportunities and addressing issues of isolation, poor self-esteem and depression among course participants.
There are serious ethical concerns regarding the continued use of a weight-centered paradigm in current practice in relation to beneficence and nonmaleficence.
Beneficence concerns the requirement to effect treatment benefit. There is a paucity of literature to substantiate that the pursuit of weight control is beneficial, and a similar lack of evidence to support that weight loss is maintained over the long term or that programs aimed at prevention of weight gain are successful.
Nonmaleficence refers to the requirement to do no harm. Much research suggests damage results from a weight-centered focus, such as weight cycling and stigmatization. Consideration of several dimensions of ethical practice - veracity, fidelity, justice and a compassionate response - suggests that the HAES paradigm shift may be required for professional ethical accountability [ ].
The new public health ethics advocates scrutiny of the values and structure of medical care, recognizing that the remedy to poor health and health inequalities does not lie solely in individual choices. This ethicality has been adopted by HAES in several ways.
HAES academics have highlighted the inherent limitations of an individualistic approach to conceptualizing health. Individual self-care is taken as a starting point for HAES programs, but, unlike more conventional interventions, the HAES ethos recognizes the structural basis of health inequities and understands empowerment as a process that effects collective change in advancing social justice [ ].
HAES advocates have also stressed the need for action to challenge the thinness privilege and to better enable fat people's voices to be heard in and beyond health care [ 8 , ]. The hallmark theme of the new public health agenda is that it emphasizes the complexity of health determinants and the need to address systemic health inequities in order to improve population-wide health outcomes and reduce health disparities, making use of the evidence on the strong relationship between a person's social positioning and their health.
For example, research since the s has documented huge differences in cardiac health between and across socioeconomic gradients which has come to be recognized as arising from disparities in social standing and is articulated as the status syndrome [ ]. Since weight tracks closely with socioeconomic class, obesity is a particularly potent marker of social disparity [ ].
There is extensive research documenting the role of chronic stress in conditions conventionally described as obesity-associated, such as hypertension, diabetes and coronary heart disease [ ]. These conditions are mediated through increased metabolic risk seen as raised cholesterol, raised blood pressure, raised triglycerides and insulin resistance.
The increase in metabolic risk can in part be explained by a change in eating, exercise and drinking patterns attendant on coping with stress. However, changes in health behaviors do not fully account for the metabolic disturbances. Instead, stress itself alters metabolism independent of a person's lifestyle habits [ ].
Thus, it has been suggested that psychological distress is the antecedent of high metabolic risk [ ], which indicates the need to ensure health promotion policies utilize strategies known to reduce, rather than increase, psychological stress.
In addition to the impact of chronic stress on health, an increasing body of international research, discussed earlier, recognizes particular pathways through which weight stigmatization and discrimination impact on health, health-seeking behaviors, and quality of health care [ — ].
Policies which promote weight loss as feasible and beneficial not only perpetuate misinformation and damaging stereotypes [ ], but also contribute to a healthist, moralizing discourse which mitigates against socially-integrated approaches to health [ , , , ].
While access to size acceptance practitioners can ameliorate the harmful effects of discrimination in health care for individuals, systemic change is required to address the iatrogenic consequences of institutional size discrimination in and beyond health care, discrimination that impacts on people's opportunities and health.
Quite aside from the ethical arguments underscoring inclusive, non-discriminatory health care and civil rights, there are plausible metabolic pathways through which reducing weight stigma, by reducing inequitable social processes, can help alleviate the burden of poor health.
From the perspective of efficacy as well as ethics, body weight is a poor target for public health intervention. There is sufficient evidence to recommend a paradigm shift from conventional weight management to Health at Every Size.
More research that considers the unintended consequences of a weight focus can help to clarify the associated costs and will better allow practitioners to challenge the current paradigm. Continued research that includes larger sample sizes and more diverse populations and examines how best to deliver a Health at Every Size intervention, customized to specific populations, is called for.
We propose the following guidelines, which are supported by the Association for Size Diversity and Health ASDAH , to assist professionals in implementing HAES. Our proposed guidelines are modified, with permission, from guidelines developed by the Academy for Eating Disorders for working with children [ 7 ].
Interventions should meet ethical standards. They should focus on health, not weight, and should be referred to as "health promotion" and not marketed as "obesity prevention.
Interventions should seek to change major determinants of health that reside in inequitable social, economic and environmental factors, including all forms of stigma and oppression. Interventions should be constructed from a holistic perspective, where consideration is given to physical, emotional, social, occupational, intellectual, spiritual, and ecological aspects of health.
Interventions should promote self-esteem, body satisfaction, and respect for body size diversity. Interventions should accurately convey the limited impact that lifestyle behaviors have on overall health outcomes. Lifestyle-oriented elements of interventions that focus on physical activity and eating should be delivered from a compassion-centered approach that encourages self-care rather than as prescriptive injunctions to meet expert guidelines.
Interventions should focus only on modifiable behaviors where there is evidence that such modification will improve health. Weight is not a behavior and therefore not an appropriate target for behavior modification. Lay experience should inform practice, and the political dimensions of health research and policy should be articulated.
These guidelines outline ways in which health practitioners can shift their practice towards a HAES approach and, in so doing, uphold the tenets of their profession in providing inclusive, effective, and ethical care consistent with the evidence base.
We accept this argument; we have used "overweight" and "obese" throughout this paper when necessary to report research where these categories were used.
We recognize, however, that "normal" does not reflect a normative or optimal value; that "overweight" falsely implies a weight over which one is unhealthy; and that the etymology of the word "obese" mistakenly implies that a large appetite is the cause.
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Nutr Rev. Ingram DD, Mussolino ME: Weight loss from maximum body weight and mortality: the Third National Health and Nutrition Examination Survey Linked Mortality File. Klein S, Fontana L, Young VL, Coggan AR, Kilo C, Patterson BW, Mohammed BS: Absence of an effect of liposuction on insulin action and risk factors for coronary heart disease.
Manning RM, Jung RT, Leese GP, Newton RW: The comparison of four weight reduction strategies aimed at overweight patients with diabetes mellitus: four-year follow-up.
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Aphramor L: Is A Weight-Centred Health Framework Salutogenic? Some Thoughts on Unhinging Certain Dietary Ideologies. Social Theory and Health. Aphramor L: Weight management as a cardioprotective intervention raises issues for nutritional scientists regarding clinical ethics. Proc Nut Soc. Sjostrom L, Lindroos AK, Peltonen M, Torgerson J, Bouchard C, Carlsson B, Dahlgren S, Larsson B, Narbro K, Sjostrom CD, et al: Lifestyle, diabetes, and cardiovascular risk factors 10 years after bariatric surgery.
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Haines J, Neumark-Sztainer D, Eisenberg ME, Hannan PJ: Weight teasing and disordered eating behaviors in adolescents: longitudinal findings from Project EAT Eating Among Teens. These changes should be things that you can maintain as part of your lifestyle — that way you will lose weight and keep it off.
There are lots of misconceptions about losing weight. Popular media is full of fad diets and magic weight loss potions endorsed by celebrities and supported by personal success stories. Managing your weight is a life-long commitment — not just following a diet for a few weeks to drop kilograms.
Dieting can be harmful because our body responds to these periods of semi-starvation by lowering its metabolic rate. When you lose weight too quickly, you lose fat and muscle. Muscle burns kilojoules, but fat doesn't.
So, when you stop dieting and return to your usual habits, your body will burn even fewer calories than before because the relative amount of muscle in your body has decreased and your metabolic rate is slower.
This kind of eating pattern can also affect our general health — just one cycle of weight loss and weight gain can contribute to an increased risk of coronary heart disease regardless of our body fat levels. That's why it's more important to be able to maintain weight loss.
Weight loss of about ½ to 1kg per week is considered reasonable and more likely to be maintained. There are many unhealthy misconceptions about weight loss but to reduce your weight, and keep it off, you need to make small, achievable changes to your lifestyle.
If you are carrying excess weight, changing the way you eat and increasing your physical activity, in a way that you can continue with over the longer term, is the best way to lose and maintain weight loss.
To maintain a stable weight, your energy kilojoule intake needs to equal the energy you use. If you use more energy than you consume, you will lose weight. On the other hand, if you eat more than you use, you will gain weight.
Small imbalances over long periods of time can cause you to become overweight or obese. If you want to lose weight, a good start would be to base your diet on the Australian Guide to Healthy Eating External Link.
If you can avoid unplanned or habitual eating, and keep to regular meals and snacks, this will help you to lose weight. If you have been on crash diets for several years or finding it difficult, seek help from a dietitian. Dietitians can guide you to a healthy way of eating that is based on the latest research and tailored to suit your health and lifestyle.
If you are overweight, over 40 years of age or haven't exercised regularly for a long time, check with your doctor before you start any physical activity.
You may find it helpful to keep a food diary for a week to see if you can identify any patterns or themes in your eating habits. Be as honest as possible. Try not to change your habits — tweaking things is the next step.
Your diary might begin to reveal a pattern, such as you choose certain foods or drinks depending on where you are or how you are feeling. Any themes you identified after completing your food diary can then start to be addressed in a healthier way:. The other side of the energy equation is the kilojoules you burn through movement.
Not only does being active burn energy, it also prevents muscle loss, which helps to keep your metabolic rate ticking over at a healthy level.
Include instances of physical activity that last 10 minutes or more. Break them into:. This will help you to gain an understanding of your current physical activity level and help to find ways to move more. Remember, the best way to lose weight is to do it slowly by making small, achievable changes to your eating and physical activity habits.
You may like to set yourself one or 2 small changes to work on at a time, only adding to these once these have become your new way of life.
You may need to adjust your goals or the time it will take to achieve them. One you have a plan in place, be realistic and try to focus on small gains to keep you on track. Some suggestions include:.
Losing and maintaining weight is a life-long commitment to a healthy lifestyle. You can lose body fat by making these few easy changes to your eating habits :.
Although we may make excuses such as being too busy or tired, remember, physical activity does not have to be overly strenuous.
Even moderate amounts of physical activity of about 30 minutes a day can speed up our metabolic rate and help us lose weight. We may also find ourselves less tired and have more energy to do the things we enjoy. When starting out, take it slowly. You can increase your activity levels by simply increasing movement throughout the day.
The human body is designed for movement and any physical activity brings benefits. Look for little ways to be more active so you can start to increase the amount of energy you burn, which will help you lose weight. This page has been produced in consultation with and approved by:. A kilojoule is a unit of measure of energy, in the same way that kilometres measure distance.
Body mass index or BMI is an approximate measure of your total body fat. Dietitians offer advice on food choices to help people improve their health and general wellbeing. The nutritional requirements of the human body change as we move through different life stages.
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Skip to main content. Weight management. Home Weight management. Weight loss - a healthy approach. Actions for this page Listen Print. Summary Read the full fact sheet. On this page.
Make a healthy weight loss plan How to lose weight the healthy way Where to get help. Weight and health Being overweight or obese increases our risk of many diseases. Risks of dieting Dieting can be harmful because our body responds to these periods of semi-starvation by lowering its metabolic rate.
Make small, achievable changes to your lifestyle There are many unhealthy misconceptions about weight loss but to reduce your weight, and keep it off, you need to make small, achievable changes to your lifestyle.
If you can avoid unplanned or habitual eating, and keep to regular meals and snacks, this will help you to lose weight If you have been on crash diets for several years or finding it difficult, seek help from a dietitian.
What energy diet are you taking in? Take some time to reflect on your eating patterns. Think about: What you eat. When you eat. Why you eat. Keep a food diary You may find it helpful to keep a food diary for a week to see if you can identify any patterns or themes in your eating habits.
How you are feeling. Your hunger level at the time.
Evidencd-based 1. Mean Difference Evidence-based weight approaches eTable 2. Commercial Weight Management Program Intervention Participation. Tate DFLutes LDBryant M, et al.Video
They’re missing you, so their energy is off and people notice. Social media posts are illusions rn. Evodence-based Hypertension treatment. Delahanty; Deight Trends for Achieving Weight Loss and Evidence-baased Physical Activity: Evidence-based weight approaches for Diabetes Evirence-based and Treatment. Hypertension treatment Spectr Mood-enhancing plant extracts July ; Eidence-based 3 : — The prevalence of overweight and obesity is increasing dramatically and so is the incidence of type 2 diabetes. Evidence-based treatment recommendations for overweight and obesity have been published, and recent research has demonstrated that lifestyle interventions, primarily weight loss and increased activity, are very effective in preventing diabetes. It is time to critically evaluate evidence-based treatment trends in these areas and reassess our clinical practice guidelines.
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