We’re in the second week of January and you’re probably already sick of being bombarded by the media with fad diet plans and news about weight loss.

We know what the dollar-driven advertisers want you to think, but what does the research actually say about these things?

THIS RECENT ARTICLE from the New York Times sheds some interesting light on the matter. I encourage you to read the whole thing, but it’s pretty lengthy – so here are the take-home points:

• Recent Australian findings suggest that the reason so many people have trouble maintaining their weight loss is that after dieting, the metabolism remains in a biologically altered state, with hormonal abnormalities that cause the body to want to regain its lost fat.
• The caloric disadvantage after dieting is 250-400 calories. That is, a person who hasn’t dieted would need 250-400 more calories per day to maintain a given weight than someone who dieted to get to that same weight.
• It’s NOT how fast the weight was lost that determines these changes, but the percentage of total body weight lost.
• Environment is also a problem. We live in a society that views food as reward rather than sustenance.
• There is a greater emotional response to food after dieting. You want it more, but the restraint areas of the brain are less active.
• There are also changes to muscle fibers after dieting. They act more like the slow-twitch type, burning 20-25 percent fewer calories.

Pretty interesting stuff!

Although not so encouraging… The article does note, however, that there ARE people out there who successfully maintain their weight loss, and that we should NOT just throw all caution to the wind and stop trying. We just need to be aware that it won’t be an easy road.

Here’s what successful dieters seem to have in common:

• They exercise for an hour or more each day
• They weigh themselves daily
• They eat breakfast regularly
• They tend to eat the same foods in the same patterns
• They don’t “cheat” just because it’s the weekend or a holiday
• They eat 50-300 fewer calories per day than most people
• They watch half as much TV as the general population

What’s still unclear is whether or not there’s some window of time during which we can gain and lose weight without causing a metabolic catastrophe. The body doesn’t seem to reset its weight to a higher level overnight, but we don’t know exactly how long it takes.

SO, to answer your burning questions as to whether or not ditching the chocolate truffles and Girl Scout cookies (yes, even the new low-fat ones) in attempt to lose those holiday pounds will all be in vain, and how long you have to get the job done before your body is permanently affected… We can’t tell ya.

What we CAN tell you is that excess body fat can lead to a host of health problems – including diabetes and heart disease – and that losing even a small amount can cause immediate improvements in blood sugar, blood pressure and lipid profiles, not to mention body image, self-esteem and self-efficacy.

Ask me, and that’s reason enough to strive for change.