A Better Way to Lose Weight?

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My Take:

You might recall that in a previous newsletter, I answered a question about intermittent fasting for weight loss (this was in the monthly Q&A section that Premium subscribers receive). I believe the findings in this current study are the clearest indication that intermittent fasting—by which the researchers are referring to time-restrictive eating, or limiting your daily calorie intake to a certain time period during the day—can be an effective weight-loss technique.

In fact, in this study, intermittent fasting was even more effective than just restricting calories while eating at any time of the day or night. Researchers found that participants who ate during an 8-hour window between noon and 8:00 p.m. each day lost more weight over 6 months than participants who were instructed to reduce their calorie intake by 25%.

What this means for you: You might find that a 10-hour window works better for your lifestyle, or even a 12-hour window (personally, I use a 10-hour window). But before embarking on any sort of intermittent fasting program or major dietary change, be sure to check with your physician or other healthcare professional, because this style of eating isn’t for everyone, and may not be advised for those with certain medical conditions or on certain medications.

My Take:

I have seen this with my own eyes, anecdotally, so it was wonderful to see a study actually measure this effect: researchers found that, in patients undergoing surgery, “the odds of complications within 90 days after hospital discharge were reduced by half if a patient was getting more than 7,500 steps a day before their procedure” (emphasis mine).

As the article goes on to explain, “These postoperative complications typically occur after a patient occurs home. About 30% of patients suffer these problems, which can include infection, blood clots, and wound complications.”

It makes sense from a circulatory and vascular standpoint that walking, which improves circulation and general fitness and reduces inflammation, would benefit patients undergoing surgery and help protect against some of the most common complications. I think this is another instance of what I call “whole-body health,” remembering that all the parts of our body are connected (like in that old jingle!), and doing an activity, like walking, that reduces inflammation and improves whole-body fitness will pay off even when it’s just a specific part of the body that has to undergo a surgical procedure.

What this means for you: If you aren’t already tracking your daily steps, you might want to do so, and aim for at least 7,500 per day to see benefits like the one highlighted in this study. If you’re not staying in motion throughout the day as part of your job or your lifestyle, a step tracker (or fitness tracker, like a Fitbit) can help motivate you and prompt you to stay on target.

Holiday Recipe Time!

A healthy recipe to grace your holiday table

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