QUICKLINKS AND VIEW OPITONS
New book: The Three Best Ways to Lose Weight
Tuesday, August 21, 2018 11:40 am Email this article
I just published a book called The Three Best Ways to Lose Weight.
I’ve been researching and writing about obesity and weight loss for 25 years (since 1993).
Intermittent, Modified Fast
Intermittent, modified fast where you eat 500 calories every other day; one-pound weight loss per week
The first way of losing weight discussed in the book is using an intermittent, modified fast, where you eat 500 calories every other day and whatever you want on the other days.
One pound weight loss per week
Studies show that people lose about one (1) pound per week when done for three months (11 lbs in 3 months).
I lost 40 lbs in one year doing this
I did this for a year and lost 40 lbs (mid-2014 to mid-2015).
I ate two (2) cans of sardines (480 calories total) every other day, and whatever I wanted to on the other days.
It was relatively easy.
Meal Replacement Shakes
Replace two meals per day with meal replacement shakes
The second way of losing weight discussed in the book is using meal replacement shakes.
Lots of studies show that meal replacement shakes work.
I used to write a newsletter, Obesity Research Update, and I interviewed a number of weight loss doctors.
A couple of them told me that their patients loved meal replacement shakes and that they always caused weight loss.
People lose about one pound per week replacing two meals per day with meal replacement shakes
The research shows that people using two (2) meal replacement shakes per day to replace two (2) meals lose about a pound per week for six (6) months (24 lbs in 6 months).
And if they continue using one (1) meal replacement shake per day for the next six (6) months, they maintain that 24 lbs weight loss after one (1) year.
SlimFast, HMR or you can make meal replacement shakes yourself out of milk powder or protein powder
You can buy SlimFast meal replacement shakes.
You can buy HMR meal replacement shakes.
A couple of weight loss doctors told me that HMR meal replacement shakes are the best (because they contain twice as much protein).
Or you can make meal replacement shakes yourself using milk powder (non-fat or whole milk powder).
One study found that people lost just as much weight making their own meal replacement shakes with non-fat milk powder as using other meal replacement shakes.
Or you can make meal replacement shakes yourself using protein powder (whey protein or soy protein or whatever you want).
Each meal replacement shake contains roughly 200 calories.
If you use non-fat milk powder, this would be 6 Tablespoons of powder or roughly one (1) cup of milk powder added to water (which contains 240 calories).
Eating in an 8-hour window each day, and fasting 16 hours per day
The third way of losing weight discussed in the book is with time-restricted feeding where you fast 16 hours per day and eat in an 8-hour window (for example, 8 AM to 4 PM).
This is based on perhaps the most interesting study that I have ever read.
The benefits of limiting eating to 8 hours per day include:
- decreased body fat
- decreased fatty liver decreased inflammation
- decreased leptin resistance
- increase in motor coordination
- improvement in glucose tolerance
- an increase in fat being released from fat cells (an increase in lipolysis)
- increasing the breakdown of fat in the mitochondria (beta oxidation)
- increasing fat oxidation (the burning of fat)
- increasing energy expenditure (calories burned)
- reduced insulin levels
Benefits that I have seen doing time-restricted feeding: Veins on my arms, less fat on my neck
I am doing this, (time-restricted feeding) and here are the benefits that I see.
The veins on my arms are popping out. This has not been the case for probably 13 years (since 2005).
I also don’t have the same amount of fat on my neck as I did.
Those are the three ways of losing weight discussed in the book.
Hobbs L. The Three Best Ways to Lose Weight. 2018. Pragmatic Press, Irvine.
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