Environmental Nutrition

11 Proven Weight Loss Tips

An estimated 75 million Americans are trying to lose weight by “dieting”—and 80 percent are doing it on their own, without the support of weight loss programs or health care professionals. But amid the mountain of diet books, fads, supplements, and websites, it’s tough to spot the most effective way to lose weight. Researchers have studied weight loss for decades, helping to find the most effective ways to shed pounds. EN delves into the science to provide you with our top tips for weight loss.

Feed Your “Good” Bacteria

There’s a lot more going on in your gut than just digestion, absorption and excretion. Trillions of microorganisms inhabit your intestines. In fact, there are 10 times more bacterial cells than human cells in your whole body. And these little beneficial bugs are busy! Scientists are beginning to unravel how friendly bacteria can protect your health and how the foods you eat can nourish them.

Soothe Pain with Foods, from Fish to Fruits

Aches and pains, whether they result indirectly from a condition like arthritis or cancer or directly due to injury, can be destructive. However, research is beginning to discover the power of diet—such as Mediterranean-style eating patterns—to help manage pain. When you injure yourself or get an infection, acute inflammation is your body’s natural defense response. Redness, swelling, and pain are the telltale signs as immune cells flood the area to target infectious organisms or push out debris from the site.

Magnesium-Rich Foods Help Fight Diabetes

The mineral magnesium, essential to good health, is a necessary component of more than 300 biochemical reactions in the body. It’s critical in maintaining normal bone, muscle, nerve, heart, immune function, and blood glucose control. Research now supports that magnesium may play an important role in protecting against type 2 diabetes.

Slow Carbs Counter Inflammation

Low-glycemic, slowly digested carbs, such as whole grains, legumes, and other high-fiber foods significantly reduce markers of inflammation linked with chronic disease, according to research from Fred Hutchinson Cancer Research Center in Seattle. In a controlled, randomized feeding study, which included 80 healthy men and women (half of normal weight and half overweight or obese), participants completed two 28-day feeding periods: a diet with high-glycemic-load carbohydrates, such as white sugar, fruit in canned syrup, and white flour; and a diet with low-glycemic-load carbohydrates, such as whole-grain breads and cereals.

The Push to Label Genetically Engineered Foods

If you consume soy-containing products—ubiquitous on supermarket shelves—chances are you’ve eaten foods that contain genetically modified organisms (GMOs), also known as genetically engineered (GE.) According to the Grocery Manufacturers Association, about 80 percent of foods in the U.S. contain GMOs, such as corn and soy ingredients. Currently, there is no way you can know due to lack of required food labeling. However, consumers increasingly feel they have a right to know what is in the food they eat—particularly when it comes to GMOs; in a 2012 survey by the consumer research company The Mellman Group, 91 percent favored labeling.

Frozen Fish: Worth Getting Hooked On

It seems that every major health organization recommends that we eat more fish. It’s a fantastic source of lean protein, packed with vitamins and minerals, and extremely low in fat. The fish that are a bit higher in fat, such as salmon and mackerel contain huge amounts of health-boosting omega-3 fatty acids, however. For that reason, the American Heart Association suggests that you put fish on your menu at least twice a week.

CLA Supplements May Not Be Worth It

Conjugated linoleic acid (CLA), found naturally in meat and milk, is a polyunsaturated fatty acid that’s growing in popularity as a dietary supplement. Some supplement manufacturers make exuberant claims that CLA can help you lose weight, build muscle, and even fight diseases such as cancer and diabetes. However, the scientific evidence on this fatty acid is not so clear cut.

Those Extra ZZZs Can Aid Weight Loss

While those unwanted pounds aren’t likely to effortlessly melt away, catching a few extra Zs may be an effective strategy toward maintaining healthy weight. Paradoxical as it seems, studies are showing that more sleep is a dieter’s ally, while burning the midnight oil may sabotage weight loss goals.

Parsley Packs an Antioxidant Punch

Parsley (Petroselinum crispum) is a member of the Apiaceae family along with celery, carrots and parsnips. Parsley is a small plant with either dark, flat green leaves that resemble coriander, or bright green, curly leaves. The pungent flat leaf or Italian parsley is preferred for cooking, while the curly leaf variety often is used as a garnish, but both are widely used in Mediterranean, Eastern European, and American cooking. Just two tablespoons of parsley, high in vitamin K and the antioxidant vitamins A and C, pack 144% DV (DV, based on 2,000 calories per day) of vitamin K for bone and heart health.

Research Roundup: June 2012

Eating blueberries, strawberries and other berries may prevent age-related changes in the brain like loss of memory and motor control. In a review of cellular, animal and human studies on the topic, scientists found that high levels of antioxidants in berries protect cells from harmful free radicals and even alter the way brain neurons communicate, preventing inflammation that can damage neurons.

View or print a copy of the entire June 2012 issue of Environmental Nutrition

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