If you are on the motivated path to lose weight, the two things a nutritionist would tell you are: cut down on calories and a thorough focus on physical exercise. By following the two steps, you are able to reduce your chances of obesity related illnesses.
However, there are obvious problems for people with the two approaches to losing weight. Looking at the latter first. While, there is no denying that physical exercise is necessary, more often than not, individuals are unable to utilize time for such activities.
The case with controlling diet is somewhat similar. Yet, the main issue arises with the quantity of food that needs elimination from a person’s dietary chart.
Having said all above, the study in The Lancet journal has something more interesting to offer. According to the researchers, even a small reduction in the number of calories consumed can prevent you from obesity related illnesses such as diabetes, stroke and heart disease.
Calorie Reduction & Prevention from Obesity Related Illnesses
The study was planned out by 4 scientists affiliated with Duke University in Durham, North Carolina. With obesity related illnesses on the rise in the US, the need of the hour requires to look out for possible ways the problem is actively challenged.
For their purposes, the researchers examined the relationship between small calorie reduction and the risk of obesity related illnesses. Accordingly, around 150 participants volunteered for the study that spanned for two years.
Once the investigation was underway, the participants were asked to reduce their calorie intake by 11-12%. This meant from the total number of calories initially consumed, 300-350 calories were taken out. During this time, the scientist observed any change in the weight loss and subsequently the risk of obesity related illnesses.
After the study ended, the findings showed that reducing even 11% of the total calorie consumption aids weight loss. From the cumulative 150 participants, about 97 of them experienced a loss of 17 pounds on average.
But the more important point to note was the risk of illnesses such as diabetes, the cardiovascular disease that lessened. The participants exhibited better cholesterol levels, better lipid profile alongside normal blood pressure. Collectively, leading the scientists to conclude that even a tiny cut in the total calories provides with a lot advantage.
What needs elimination from the diet chart?
The Lancet study confirmed that a reduction of 300-350 calories can reduce your risk of obesity related illnesses. However, the question subsequently arising in your mind would be: “what should I eliminate?”
Cutting down on 300 calories doesn’t require you to eliminate essential nutrients e.g. there simply remains no justification for removing proteins from your daily diet. Your body needs protein for the healthy growth of cells.
What needs removal are junk foods, desserts and all sugary items contributing towards obesity. So, if you are able to say goodbye to these items, you can improve your metabolic health.
The following chart will give you a small glimpse of how you can possibly remove 300-350 calories from your daily diet.
|Ham and Cheese Sandwich||300|
|A Pizza Slice||200-640|
|A Packet of Chips||285|
|150g of Chocolate Ice Cream||327|
|A Bowl of Onion Rings||380|