How to Lose Weight?


More than 2/3 of the US adult population is overweight and the majority of Americans struggle with their weight. I recently reviewed the topic and came up with a new approach to weight loss that works quite well, and put together three videos to explain this method.

 

Video 1 (go here) Explains who gets fat, why they get fat and what the health risks or harm is from being overweight or obese.

Video 2 (go here) Reviews conventional diet and nutritional advice and identifies the best advice from credible sources, but also points out that these approaches do not work for the great majority of Americans.

Video 3 (go here) Discusses why conventional diets don't work and presents a different approach to controlling eating, which may work for almost anyone willing to make the effort.

 

All the reference material and useful links to credible sources are listed below.

 

The US is in the middle of an epidemic of increasing weight gain and obesity, there are numerous well documented health risks from this such as type 2 diabetes and cardiovascular disease. There is also more evidence that obesity plays a role in cancer (see the NCI section here). There are more resources from the NIH (here) and info from the NIH for the public (here) and professionals (here). There is a lot of good statistical data from the NIH WIN program here. USDA has dietary guidelines here and here.

The definition of being overweight (BMI greater than 25 kg/M2) or obese (BMI 30 or higher) so it is  important to understand Body Mass Index (BMI)  and how to calculate this. There are numerous sites that can be used: here, here, here, here, here, here, here.  It may be useful to calculate your Basal Metabolic Rate or BMR  here, to determine your caloric need.

The AHRQ (agency for health care research and quality) part of the US Department of Health Human services has advice on screening people for obesity and overweight and this can be accessed here. The best government advice on management of overweight and obesity is: "2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults A Report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society"  which  can be accessed here or here, and other good reviews from the NIH here.

It is hard to find reliable (scientifically valid) information about diet and nutrition, some of the more credible sources are listed below:

One of the most credible scientists  from Harvard is Walter Willet (a nice video here). An other reliable source would be David Kessler (here). Other good information from UCSF Robert Lustig (here), here and here.  Other critics of the low fat diets and USDA and advocates for low carbohydrate include  Gary Taubes the author of  Good Calories, Bad Calories and Why We Get Fat (here) and here and Nina Teicholz the author of  the Big Fat Surprise (go here, here and here). Another good source of credible diet and nutrition advice is the Yale researcher David Katz (watch this video). Another good source of nutritional information (esp about lipids and carbohydrates) is Jeff Volek (watch this video). A well respected researcher is George Bray (go here). Recently William Davis has made the case in Wheat Belly that it is modern wheat (rather than sugar) that is the culprit in the obesity epidemic for this point of view go here and here, but for a critical opposite view go here.

The best information on the safety and benefits from fasting  is from Mark Mattson a researcher at the NIH, his TED lecture was very good (go here). A long review of the topic scientifically can be found here.

There are a number of other videos discussing the safety and efficacy if fasting, one the better series is from Todd Becker (go here) and he has a lot of information diet info on his web site (here). The fast diet was promoted  by Michael Mosley go here and here. More fasting reviews here, good video here, and here, here, Brad Pilon, Bert Herring (Fast-5) ,

More on Paleo (here). Some other interesting weight loss trivia: Where does weight loss go (go here). More and more information about leptin and leptin resistance (go here) Resources about the harm of sugar (here).