Want To Lose Weight? Doctors Say It’s Time To Stop Counting Calories
Published May 17, 2023, 2:20 p.m. by Jerald Waisoki
We all know that feeling when we’ve been “good” all week and then we totally blow it on the weekend. We feel guilty, like we’ve failed. We beat ourselves up and make a promise to do better next week.
The cycle repeats itself and before we know it, months have gone by and we’re no closer to our weight-loss goals. If this sounds familiar, you’re not alone. In fact, you’re probably part of the majority.
A new study published in the journal Obesity found that only one in six American adults succeeds at long-term weight loss. And the odds are even lower for people who are obese, with only about one in 12 achieving significant, long-term weight loss.
So what’s the secret to success?
According to the experts, it’s time to stop counting calories and focus on eating more nutrient-dense foods.
“The calorie-focused approach to weight loss is not only ineffective, it’s also incredibly frustrating,” said Dr. Yoni Freedhoff, an assistant professor in the Department of Family Medicine at the University of Ottawa in Canada.
Freedhoff, who was not involved in the new research, said the calorie-counting mentality sets people up for failure because it’s not sustainable in the long run.
“It’s a really depressing way to have to live your life,” he said. “You have to be thinking about food all the time.”
The new study, which followed more than 2,000 adults for eight years, found that those who were successful at long-term weight loss ate a diet that was higher in fruits, vegetables, whole grains and low-fat dairy and lower in sugar-sweetened beverages, fried foods and red meat.
The participants also exercised for about an hour a day and kept track of their food intake by journaling or using a smartphone app.
Lead author Dr. Steven Blair, a professor of exercise science at the Arnold School of Public health at the University of South Carolina, said the findings suggest that people need to focus on making permanent changes to their diet and activity level, rather than going on a “diet” with the goal of losing a few pounds.
“The key to success is making lifestyle changes that you can stick with for the long haul,” he said.
Freedhoff agreed, saying that fad diets and quick fixes are not the answer.
“The solutions to obesity and being overweight are not going to be found in a pill or a powder or a plan that you follow for six weeks and then go off of,” he said. “The solutions are going to be found in changing the way we eat and drink and move on a daily basis for the rest of our lives.”
If you’re looking to make changes to your diet, Freedhoff recommends starting with small steps, such as adding an extra serving of vegetables to your dinner or trading your usual afternoon snack for a piece of fruit.
“You don’t have to do everything perfectly, but every little bit helps,” he said. “And over time, those little changes can add up to big results.”
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NOW A GROUP OF SCIENTISTS SAYs
IT IS NOT YOUR FAULT.
IT TURNS OUT WE'VE BEEN TRYING
TO LOSE WEIGHT ALL WRONG.
>> IT IS THE WEIGHT LOSS MANTRA
DOCTORS HAVE BEEN TOUTING FOR
DECADES.
EAT LESS, AND THE WEIGHT WILL
DISAPPEAR.
ADVICE JENNIFER TRIED TO FOLLOW.
>> ANYTHING CLICK OR WORK.
>> NOT REALLY.
>> HOW IT IT AFFECT YOU
PHYSICALLY.
>> PHYSICALLY I WAS VERY TIRED.
SFWL A REPORT FINDS TELLING
PEOPLE TO EAT LESS COULD
ACTUALLY BE CAUSING MORE HARM
THAN GOOD AND THAT RESTRICTING
CALORIES NOT ONLY CAUSES PEOPLE
TO BE MORE HUNGRY BUT ALSO SLOWS
DOWN METABOLISM.
>> THE BOLLYWOOD FIGHTS BACK
AGAINST CALORIE RESTRICTION.
>> Reporter: DR. DAVID LUDWIG IS
THE REPORT'S LEAD AUTHOR.
HE AND HIS COLLEAGUES ARE
SUGGESTING A NEW APPROACH CALLED
THE CARBOHYDRATE INSULIN MODEL.
THE IDEA IS SIMPLE.
IF OVEREATING ISN'T FUELLING
OBESITY.
STOP COUNTING AND CALORIES AND
JUST CUT CARBOHYDRATES TO
CONTROL YOUR INSULIN LEVELS.
>> TOO MUCH INSULIN, FAT CELLS
GET PROGRAMMED TO HOARD
CALORIES.
SO THERE AREN'T TOO MANY
CALORIES IN THE BLOODSTREAM.
THERE ARE TOO FEW.
AND THAT IS WHY WE GET HUNGRY.
>> Reporter: NEW RESEARCH
FINDING LOW CARB DIETS ARE
SUSTAINABLE.
SOMETHING JENNIFER FOUND OUT
FIRST HAPPENED.
WHEN SHE SIGNED UP FOR A STUDY
IN 2019 LED BY A RESEARCHER
WHO'S BEEN STUDYING LOW CARB
DIETS FOR 25 YEARS.
HE PUT JENNIFER ON A DIET THAT
CONTAINED 37 GRAMS OF CARB A DAY
AND HIGH PROTEIN AND HEALTHY FAT
LIKES AVOCADOS AND NUTS.
AFTER JUST SIX WEEKS JENNIFER
LOST 20 POUNDS.
>> THIS IS JUST SIX WEEKS LATER
AND ALL THIS WHITE FAT HAS BEEN
REDUCED.
>> YES.
AND THIS IS THE TYPE OF FAT YOU
REALLY WANT TO TARGET.
>> Reporter: AND KEPT GOING.
>> THREE YEARS LATER, HOW MUCH
HAVE YOU LOST IN TOTAL.
>> IN TOTAL ABOUT 88 POUNDS.
>> LOST 88 POUNDS.
>> YES.
>> THAT'S A BIG DEAL.
>> YEAH.
>> Reporter: JENNIFER SAYS THE
DIET WASN'T EASY AS FIRST.
SHE WAS FORCED TO CUT OUT PASTA
AND POTATO BUT SEEING RESULTS
WAS ALL THE MOTIVATION SHE
NEEDED.
>> ONCE YOU GET USED TO IT.
IT IS WAY EASIER.
>> Reporter: AND SHE'S NOT
ALONE.
THE STUDIES HAVE FOUND PEOPLE ON
LOW CARB DIETS CAN LOSE MORE
THAN SO% OF THEIR BODY WEIGHT
AND KEEP IT OFF.
>> WHAT ACTUALLY HAPPENS TO THE
BODY WHEN YOU ARE TO A LOW CARB
INDICT?
>> WHEN YOU LIMIT CARBOHYDRATES,
THE BODY GETS REALLY GOOD AT
BURNING ITS OWN BODY FAT BECAUSE
IT DOESN'T HAVE A LOT OF SUGAR
TO BURN FOR FUEL.
>> Reporter: SOMETHING JENNIFER
SAYS HAS BEEN A GAME CHANGE
ZPLER I FEEL GREAT.
IT IS EASIER TO GET UP AND
EASIER TO SLEEP AND I FEEL A LOT
MORE COMFORTABLE WITH MYSELF.
>> SO ONE MOFFITT MOST
INTERESTING THING IS THAT ALSO
E.
LIES SOME OF THE STIGMA AROUND
OBESITY.
DOCTORS OFTEN ASSUME PEOPLE ARE
OVERWEIGHT BECAUSE THEY EAT TOO
MUCH.
BUT INSTEAD IT FOCUSES ON
REGULATING THE HORMONE INSULIN
AND THAT IS WHAT IT IS ALL
ABOUT.
>> BESIDES JUST, YOU KNOW,
DROPPING THE WEIGHT.
ARE THERE OTHER BENEFIT HERE'S? >> TONS OF OTHER BENEFITS.
>> TONS OF OTHER BENEFITS.
THE FACT THAT RESEARCHER WE JUST
SPOKE TO HAS BEEN STUDYING LOW
CARB DIETS 25 YEARS.
AND NEW STUDIES NOW.
LOOKING AT DIFFERENT TYPES OF
CANCER AND MENTAL HEALTH AND
STUDIES SO FAR REALLY PROMISING.
>> BUT LOW CARB HAS BEEN AROUND
A LONG TIME.
I GUESS NEVER KNEW THE SCIENCE
BACKED IT UP.
>> ATKINS DIET.
>> >> AL DIDCO TEE FOR A WHILE
BUT THIS IS LOW CARB.
NOT NO CARB.
>> -- POINTED OUT.
DIDN'T EXERCISE AT ALL?
>> DID NOT EXERCISE AT ALL.
DID NOT LIFT A FINGER OR TWO
ANYTHING DIFFERENTLY.
AND KYOTO, FOR EXAMPLE,ETO IS A
OF LOW CARB.
>> EXERCISE.
AND NOT EXTREME EXERCISE.
WE'RE DOING THAT START TODAY
EVERY DAY WALKING CHALLENGE.
THAT IMPROVES I THINK YOUR
MENTAL HEALTH, COMBINED WHERE
LOW CARB DIET.
AND I'VE LOST ABOUT 45 POUNDS IN
THE LAST SEVERAL MONTHS.
>> YOU DID?
>> YEAH I.
BUT ONLY DOING, I DO ABOUT 100
GRAMS OF CARBS A DAY AND I WALK.
>> YOU DON'T JUST WALK.
I'VE SEEN YOU WORKOUT.
YOU DO WEIGHTS.
YOU DO A LIKE REAL EXERCISE.
>> WELL LOOK, I MEAN, I'M THE
OLDEST PERSON HERE.
I'M TRYING TO LAST A LITTLE
LONGER.
>> THE MOST ENERGETIC.
>> MORE JUICE THAN ANYBODY.
