A new study presented at the North American Association for the Study of Obesity in November 2004, showed that low-fat diet plans work better at keeping weight off compared to low-carbohydrate diets. This particular study used The National Weight Control Registry that evaluated more than 2,500 people from 1995 to 2003, ages 40 to 50, in an effort to learn the secrets of success from those people who had lost 30 pounds or more and kept them off for at least one year. Physicians compared their diets to see if one type of diet or another made any difference in how much weight they lost and how much weight they regained one year later.

The type of diet (low- fat or low-carb) made no difference in how much weight people lost initially. In fact many of the dieters had lost an average of 50-60 pounds initially. However, those individuals on the low-carbohydrate diet who subsequently increased their fat intake over the next year regained the most weight. These low-carb dieters ate fewer carbohydrates while keeping the amount of protein in their diets the same. Instead of replacing carbohydrates with more protein, these low-carb dieters replaced the carbohydrates with additional fat in their diets. This increase indietary fat resulted in the low carb dieters regaining almost all of the weight that they had originally lost.

Similar studies have also shown that low-carb dieters eventually regain all or most of the weight that they have originally lost. More than one half of Americans who have tried low-carb diets have given up, according to a recent survey. The American Institute for Cancer Research used these trends to issue a statement in September 2004 urging dieters to come back to common sense and to eat a balanced diet by increasing fruits, vegetables, and whole grains, reducing portion size, and increasing physicalactivity.

In two related studies presented at the November, 2004 meeting of the North American Association for the Study of Obesity, it was shown that walking was an effective method for losing and maintaining weight loss.

This particular study showed that walking was an excellent alternative for individuals who hate to exercise. Walkers tend to continue their walking programs compared to people who work out at a gym and often give up strenuous exercises, either because of boredom, injury or time constraints.

In one study, 180 overweight people followed a 40-week weight loss program. These individuals limited their calorie intake to 1,200 to 1,500 calories per day. They participated in one of three exercise programs. Two groups either worked out for 45 minutes in a gym or at home four days per week. The third group ‘walked an average of two miles per day. At the end of 20 weeks all three groups lost similar amounts of weight, approximately 7-8% of body weight. At the end of 40 weeks they had lost approximately 8-9% of body weight. After 2 years most of the exercisers had regained some of their weight with the exception of the walkers who managed to maintain most of their initial weight-loss. Walkers seem to be able to continue a long-term exercise program quite easily, as opposed to those people trying to fit time-consuming strenuous workouts into their busy schedules.

In another related study presented at this conference, women who ate between 1,200 to 1,500 calories per day and followed one of three exercise plans, lost an average of 22 to 28 pounds in six months. The exercise plans consisted of a walking program alone, a walking and yoga program and finally a walking and strength-training exercise plan. There was no significant difference in the amount of weight lost or weight maintained in any of the three groups. Strength training or yoga can be important components in a fitness program. Strength training in particular, helps to build strong bones and muscles. However, the one consistent finding was that walking was the main factor responsible for losing weight and keeping the weight off in all three of the exercise plans. Walking is considered to be the great weight-loss equalizer.

Walking regularly every day combined with a low fat, lean protein, high fiber diet appears to be the best way to lose weight and to keep that weight off permanently. This combination of a healthy low-fat diet and walking has been shown repeatedly to be the easiest and safest method to lose weight quickly and keep the weight off, stay fit and trim, and lead a healthier longer life.

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