Weight Loss

Can cognitive behavioural therapy (CBT) help with weight loss?

Cognitive behavioural therapy (CBT) is a type of talk therapy that focuses on identifying unhelpful thoughts and behaviours and replacing them with more positive and constructive ones. 

This therapy aims to help people overcome a variety of issues, including anxiety, depression, phobias, substance use disorders, eating disorders, insomnia, relationships, self-esteem, and personality disorders. CBT is not intended to be ongoing, and typically involves regular sessions with a therapist for anywhere from 4 to more than 20 sessions, depending on the issue being addressed.

CBT can be particularly helpful for people who struggle with weight management, as it focuses on changing the behavioural patterns that contribute to weight gain. For example, if someone tends to overeat in response to stress, CBT can help them develop more positive coping strategies to manage their stress. CBT is also considered a preferred treatment for obesity and binge-eating disorder (BED).

To use CBT for weight loss, a therapist will help an individual set specific and attainable goals, such as reaching a target weight range or adopting a healthier lifestyle. The therapist will also encourage self-monitoring to help the individual become aware of their eating behaviours and to identify potential setback triggers, such as boredom or stress eating. 

By identifying these triggers early on, the individual can take steps to correct them and avoid undoing their progress. The therapist may also offer feedback and reinforcement to help the individual stay motivated and track their progress. While CBT can be a highly effective way to change habits and patterns of thinking, it’s important to remember that lifestyle and behavioural training can take time, and progress may not happen overnight.

Only eating between 7am and 3pm helps people with obesity lose weight

Published in New Scientist, “Only eating between 7am and 3pm helps people with obesity lose weight” describes the results of a study that found that time-restricted eating (TRE) can be an effective tool for weight loss in people with obesity. The study found that individuals who only ate between the hours of 7am and 3pm lost an average of 8% of their body weight in just 12 weeks. The article notes that the benefits of TRE go beyond weight loss, as it has also been linked to improved metabolic health, reduced inflammation, and better sleep. The article suggests that TRE could be a simple and effective way for people with obesity to improve their health, but more research is needed to fully understand the effects of this eating pattern.

Research finds weight loss in boys with obesity improves testosterone levels

A study, published in the European Journal of Endocrinology, and conducted by researchers at both Saint Louis University School of Medicine and University of Buffalo has found that adolescent boys with obesity who lose weight following bariatric surgery improve their testosterone levels.

Sandeep Dhindsa, M.D., a SLUCare endocrinologist and the director of SLU’s Division of Endocrinology, Diabetes and Metabolism, and first author on the paper stated, “Boys with obesity do not achieve sufficient testosterone levels at puberty and weight loss can theoretically improve testosterone. We checked the testosterone levels in boys with obesity who underwent bariatric surgery. Those who lost weight had increased testosterone levels. Those who regained weight had a lowering of testosterone again.”

In the study, researchers evaluated the changes in sex hormones following bariatric surgery in 34 male patients between the ages of 14 to 19. These participants were part of a long-term multi-centre study, the Teen-Longitudinal Assessment of Bariatric Surgery (Teen-LABS). Teen-LABS is the first large study to systematically document the outcome of metabolic bariatric surgery for treatment of adolescents with severe obesity in the United States.

Following surgery the participants were followed for five years. Total testosterone, estradiol, luteinizing hormone, follicle stimulating hormone, sex hormone binding globulin, insulin and glucose were all measured before surgery, six months’ post-operative and annually thereafter. 

The study showed that bariatric surgery, in addition to treating obesity and reversing Type 2 diabetes, reversed low testosterone levels.

“Males usually achieve their peak testosterone concentrations at puberty, followed by a gradual decline for the rest of their life. Adolescent males with obesity start off with a lower testosterone. We do not know the long-term effects on fertility and sexual function. Testosterone is also important for muscle and bone growth. Our study provides strong evidence that weight loss can restore normal testosterone concentrations in these boys,” Dhindsa said.

73% of participants had subnormal free testosterone levels prior to surgery. Only 20% had subnormal free testosterone concentrations two years later. That percentage rose to 33% due to regained weight among some participants five years later.

Common causes of low testosterone in adults are ageing, obesity and diabetes. Male adults with obesity have lower testosterone levels than adults who are of a lean weight.

Can rye help reduce weight and obesity?

New research published in Clinical Nutrition has indicated that consuming whole grain rye products can benefit your health greater than refined wheat products. The new study was conducted at Chalmers University of Technology, Sweden. It examined how people lost more body fat and weight when eating a diet with high-fibre products containing whole grain rye, compared to those who ate refined wheat products.

This study is the biggest to look at the consequences of consuming specific grains on body weight and body fat, and the first to examine rye specifically. Scientists have also suggested that obesity is caused by what we are eating, and not by how much.

Researchers analysed 242 men and women with overweight aged from 30 to 70 for 12 weeks. Their weight, body composition, blood samples, and appetite was examined at the start, halfway through, and end of the study. The participants were given a specific daily quantity of either whole grain rye or refined wheat, both with the same energy value, and were given the same guidance from a dietician on how to eat healthily.

Although both the rye and wheat groups lost weight during the study, those who ate rye products lost an average of one kilogram more than those who ate wheat products, with the difference attributable to fat loss.

“Although we saw an overall difference in weight loss between the rye and the wheat group, there was also very large variation within those groups. Increasing our understanding of why different people respond differently to the same foods can pave the way for more specifically tailored diets based on individual needs,” says Rikard Landberg, Professor of Food and Health at Chalmers University of Technology.

Obesity and excess weight are among the biggest health challenges in the world and require many different measures. One idea is to develop foods that contribute to an increased feeling of fullness and have positive effects on metabolism, and previous studies had observed that those who eat rye, which has a very high content of dietary fibre, feel more full than those who eat the corresponding amount of energy in the form of refined wheat.

“But surprisingly,” says Kia Nøhr Iversen, “in this study, we actually never observed any difference in appetite. We think this may be simply because the method we used to measure appetite was not good enough. We are therefore working on evaluating and developing the method further.”