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The 6 Weight-Loss Tips That Science
Actually Knows Work
Sep 4, 2013, 12:06pm EDT
Alice G. Walton Senior Contributor
This article is more than 7 years old.
Some of the weight loss articles out there these days are getting a little nutty. New
scientific studies that shed light on how metabolism works are wonderful and valuable
in their own right, but when findings get morphed into magical new “tips” for losing
weight, something’s amiss. Some recent pieces in prestigious journals, which have
sought to dispel the myths of weight loss and of the individual diets themselves, suggest
that the medical community is also getting tired of the hype and the unfounded
assumptions that permeate the public discussion.
When it comes down to it, the things we know to be true about weight loss are relatively
simple, and certainly few. They’re also extremely effective when actually carried out. So,
from the researchers who have studied this stuff for decades, here’s pretty much
everything we know about weight loss today, whittled down to six points about how the
body actually gains, loses, and maintains its weight.
1. Dieting trumps exercising
(Photo credit: Wolfgang Wildner)
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3. PROMOTED
We hear a lot that a little exercise is the key to weight loss – that taking the stairs
instead of the elevator will make a difference, for instance. But in fact it’s much more
efficient to cut calories, says Samuel Klein, MD at Washington University’s School of
Medicine. “Decreasing food intake is much more effective than increasing physical
activity to achieve weight loss. If you want to achieve a 300 kcal energy deficit you can
run in the park for 3 miles or not eat 2 ounces of potato chips.” It’s as simple as that.
Some studies have borne out this dichotomy, pitting exercise against diet and finding
that participants tend to lose more weight by dieting alone than by exercise alone. Of
course, both together would be even better.
The problem is that when you rely on exercise alone, it often backfires, for a couple of
reasons. This is partly because of exercise’s effects on the hunger and appetite
hormones, which make you feel noticeably hungrier after exercise. “If you walk briskly
for an hour and burn 400 kcal,” says Klein, “and then have a beer and a slice of pizza
afterwards because the exercise made you feel hungry…you will eat more calories than
you have burned.” It may not always be beer and pizza, but people do tend to naturally
compensate for the calories they expend.
“This is an adaptive system,” adds David Allison, PhD. “For every action there’s a
reaction; that’s a law of physics, not of biology, but it seems that it also works in
biological systems. This is why we often overestimate quite radically an effect of a
particular treatment.” He points out that public health campaigns that, for example,
urge people to take the stairs instead of the elevator or go on a nightly stroll – or, for
that matter, even eat fewer calories – are unlikely to work, since they may fail to take
into account the body's compensatory mechanisms that can totally counteract the
effect.
The other problem with exercise-without-dieting is that it’s simply tiring, and again, the
body will compensate. “If the exercise made you tired so that you become more
sedentary the rest of the day, you might not experience any net negative energy,” says
Klein. Some of the calories we burn come from our basic movements throughout the
day – so if you’re wiped out after exercise, and more likely to sit on the couch
afterwards, you’ve lost the energy deficit you gained from your jog.
2. Exercise can help fix a “broken” metabolism, especially during
maintenance
“People used to come into the doctor’s office and say, ‘My metabolism is broken!’” says
James Hill, PhD, at the University of Colorado. “We never had any evidence that it
actually was, until recently. We were wrong – it was!” While exercise may not be as
important for weigh loss as calorie restriction, as Hill says, it’s important in another
way: It begins to repair a broken metabolism.
“A lot of what we know in this area comes from NASA, of the bed-rest studies,” he says.
“Within a couple of days of non-activity, the metabolism becomes inflexible. You start
moving again, and it does start to change.” Your metabolism may not ever go back to
“normal” (more on this below), but the evidence indicates that it can indeed pick up
again, in large part through moving your body every day.
This is a large part of why exercise is critical in the maintenance phase, which is well
known to be more difficult than the weight loss phase. Essentially, it buys us some
wiggle room, says Michael Jensen, MD at the Mayo Clinic. “Exercise is very, very
important for maintaining lost weight, and people who are not physically active are
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4. more likely to gain weight. We think it’s partly because in the extra calories burned
from physical activity, you have a bit more flexibility in food intake, so you’re not so
much relying on ridged changes in eating habits; it makes it more tolerable.”
3. You’re going to have to work harder than other people – possibly forever
Though exercise can help correct a metabolism that’s been out of whack for a long time,
the grisly reality is that it may not ever go back to what it was before you gained weight.
So if you’ve been overweight or obese and you lose weight, maintaining that loss means
you’re probably going to have to work harder than other people, maybe for good. “The
sad thing,” says Hill, “is that once you’ve been obese or not moving for some time, it
takes a little more exercise to maintain. It doesn’t come back to normal.” It’s not a
pretty reality to face, but coming to grips with it is important, he says, so that you won’t
get frustrated when you discover that you have to do more work over the long term than
your friend who was never overweight.
Building muscle can help your body burn a few more calories throughout the day, but
it’s also likely that you’ll have to work harder aerobically in the long run. “It’s not fair,
but that’s the way it is,” adds Hill. “Once you understand it, though, you know it and it’s
better. Because you can work with it.”
4. There’s no magical combination of foods
We often think that if we can just discover the “right” combination of foods, we’ll
magically lose weight or maintain what we’ve lost. There are low-fat diets, low-carb
diets, low glycemic diets, Paleo diets, and a lot of iterations of all of these. Jensen points
out that in fact there doesn’t seem to be any “right” diet, and there doesn’t seem to be
any evidence that one particular diet will work better with an individual’s specific
metabolism. “The big myth out there,” he says, “is that there’s a magical combination of
foods – be it protein, vegetarian, and what have you – that’s going to be unique because
of its unique interaction with your metabolism. We know pretty much that any diet will
help you lose weight if you follow it. There’s no magic diet. The truth is that ALL Diets
will work if you follow them.”
5. A calorie IS a calorie!
And for energy balance, it's the number of calories that matters. Weight loss on the
Twinkie Diet proves this principle: Last year, Mark Haub at Kansas State University lost
27 pounds eating junk food. And this is pretty good proof of concept, says Yale
University’s David Katz, MD, who has written extensively on the futility of the “is a
calorie a calorie?” debate.
It’s certainly true – at least in theory and sometimes in practice – that all calories are
created equal. “From the standpoint of body weight,” adds Marion Nestle, PhD, of NYU,
“a calorie is a calorie no matter what it comes from. You can gain weight eating too
much healthy food as well as unhealthy. From the standpoint of health, it’s better to eat
your veggies…. It’s just a lot easier to overeat calories from junk food than healthy food.
But it can be done.”
But the source of calories obviously matters for other reasons. One, says Katz, is that
"the quality of calories is a major determinant of the quantity we ingest under real
world conditions." First of all, no one overeats veggies, so on a practical level, that’s a
non-issue. “But where the calories come from does matter in that they influence
satiety,” he adds, and this is partly psychology and partly biology. In fact, the food
industry has carved out a whole new area of food science to study the “bliss point,” in
which foods are created to increase the amount it takes to feel satiated and full. On one
hand, says Katz, “we have the 'bliss point' science to tell us that the food industry can
process foods to increase the calories it takes to reach satisfaction. We have the
reciprocal body of work, including the Harvard study of the ONQI, showing that 'more
nutritious' means, among other things, the opportunity to fill up on fewer calories.”
It’s true that types of foods you eat may, over time, affect your metabolic profile, so they
may also matter in this way, but when it boils down, sticking to any reduced-calorie diet
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