Health

Just like fashion trends, every generation can be defined by a weight loss method promising quick results with minimal effort. In the 1990s, it was the carb-free craze, and the new millennium brought diets such as keto and paleo, which promoted eating like our Paleolithic ancestors to achieve health goals. More recently, intermittent fasting has gained popularity, with proponents restricting food consumption to specific hours or fasting on certain days.

The late Michael Moseley popularized intermittent fasting with his 2013 book, The FastDiet, suggesting it could lead to significant weight loss and improved health. But, doctors are now urging a closer look at the evidence behind these claims. A recent comprehensive review casts doubt on the widely held belief that intermittent fasting is superior to other dietary approaches for weight loss.

The foundation of a healthy lifestyle lies in providing your body with the core nutrients it needs. But with so many diet trends vying for attention, it’s easy to get lost in the noise. So, if you’re looking to lose weight without compromising your health, what steps should you take? We spoke to five experts to find out.

Understanding Health vs. Weight Loss

Losing weight doesn’t automatically equate to improved overall wellbeing. “It’s of critical importance to understand that ‘health’ and ‘weight loss’ are not the same goal,” says Dr. Fiona Willer, lecturer in nutrition and dietetics at Queensland University of Technology. “Often the means people use to achieve weight loss actively undermine health.”

Professor Luigi Fontana, scientific director at the Charles Perkins Centre RPA Clinic, University of Sydney, echoes this sentiment, emphasizing the long-term health implications of quick weight loss. “You can lose weight on these extreme diets, but you’re going to disrupt your gut microbiome, you’re going to cause gut leaking, you’ll have a deficiency of fibre and struggle to feed healthy bacteria that produce microbial metabolites that are extremely significant to lower inflammation and autoimmune diseases.”

Personalized Guidance from Your Doctor

One of the pitfalls of popular weight loss diets is the assumption that a one-size-fits-all approach exists. “The best diet is the one that works for you,” says Dr. Rachael Taylor, director of the Edgar Diabetes and Obesity Research Centre, University of Otago. “There will never be a totally universally best diet due to the fact that nuance is involved, but one that concentrates on ‘real’ unprocessed food will always be a solid diet.”

As a first step, Dr. Clare Collins AO, professor in nutrition and dietetics at the University of Newcastle, recommends consulting your general practitioner. A comprehensive health screening can set you up for success with a personalized approach. “A lot of people don’t realise that, depending on their health insurance, they might already have access to a coaching program that’s covered,” says Collins, adding that these appointments can uncover underlying health issues. “Sometimes what starts out as ‘whoops, the school reunion’s coming up’ turns into ‘wow, I had no idea I had high blood pressure’.”

The Non-Negotiable Role of Exercise

Studies consistently show that the risk of regaining lost weight is high with any dietary approach. Regular exercise can significantly minimize this risk. “If you want to lose weight and maintain your weight low without exercise, forget about it,” says Fontana, explaining that most diets lead to loss of muscle mass and a drop in resting metabolic rate. “Without exercise, any diet is going to maybe achieve eight to 10 per cent weight loss if you’re lucky, and then you’re going to regain the body weight for physiological reasons, You’ll see metabolic hormonal reasons why that happens – it’s not magic.” He recommends incorporating weightlifting three times a week alongside endurance sessions.

Dr. Melyssa Roy, a public health physician and senior lecturer in medicine at the Otago Medical School, University of Otago, supports this view. Her research has demonstrated that physical activity is non-negotiable. “Exercise is independently health promoting and critically important for preserving muscle mass during periods of energy deficit. Any recommendation that focuses solely on when or how much people eat, without addressing movement, is incomplete,” she says.

Be Aware of Hidden Calories

For many, weight loss can feel like a Sisyphean task. Collins attributes this to a lack of awareness regarding the energy density of foods. “Some processed foods today are so energy dense that people don’t realise that their whole week of healthy eating is blown by the big night out at the pub,” Collins says, noting that it’s not about meticulously counting kilojoules, but making informed decisions.

Focus on Whole, Unprocessed Foods

Before restricting your eating to specific windows, assess whether your overall diet consists of unprocessed, whole foods. “The basics of a healthy diet – fruit, vegetables, grain-based foods, lean meats, fish and poultry and minimally processed dairy foods and alternatives – provide the core nutrients your body needs to function properly,” Willer says. “There is ample room for food enjoyment beyond those basics. I just wish people would learn to accept, nourish and enjoy the body they have, whatever its size.”

Recent research, including a major Cochrane review analyzing 22 randomized clinical trials involving 1995 adults, found no meaningful evidence that intermittent fasting is more effective for weight loss than other diets or doing nothing. This underscores the importance of a holistic approach to health and wellbeing.

sustainable health improvements come from consistent, mindful choices rather than fleeting diet fads. Prioritizing whole foods, regular exercise, and personalized medical guidance are far more likely to yield lasting results than chasing the latest weight loss trend.

What strategies have you found most effective for maintaining a healthy lifestyle? Share your thoughts in the comments below.

Disclaimer: This article provides informational content and should not be considered medical advice. Always consult with a qualified healthcare professional for personalized guidance on diet and health.

For decades, cancer treatment has followed a predictable course: detection of symptoms, diagnosis and then intervention. But a growing movement within the scientific community is challenging this reactive approach, aiming instead to intercept cancer long before tumors even form. This emerging field, known as “cancer interception,” proposes targeting the fundamental biological processes that initiate the disease, potentially decades before traditional detection methods can identify a problem.

The core idea behind cancer interception is to identify and address the earliest warning signs of the disease. Researchers are focusing on subtle indicators like accumulating genetic mutations, the weakening of immune defenses, and the presence of precancerous changes in tissues. These early events, often invisible through conventional screening, represent a critical window of opportunity for preventative action. The potential to shift from treating established cancers to preventing them altogether is driving significant investment and research into this area.

The Silent Accumulation of Risk

Large-scale genetic studies are revealing that as we age, our bodies naturally accumulate small groups of mutated cells, known as clones, that grow silently. These clones are particularly well-studied in blood, where they can serve as predictors of blood cancers like leukemia. Factors like genetics, inflammation, and environmental exposures all play a role in the development and progression of these clones, according to research. Crucially, scientists can now measure and track these changes over time, opening the door to potential early interventions.

A 16-year study involving approximately 7,000 women provided insights into how these mutations function. The research showed that some mutations accelerate clone multiplication, although others increase sensitivity to inflammation. When inflammation is present, these sensitive clones tend to expand, highlighting a key pathway for cancer development. Understanding these patterns allows researchers to identify individuals at higher risk of developing cancer later in life.

Scientists are exploring a radical shift in how we tackle cancer. (FatCamera/Canva)

Early Detection Through Blood Tests

Researchers are developing innovative blood tests, known as multi-cancer early detection (MCED) tests, designed to identify cancer signals long before symptoms appear. These tests analyze tiny fragments of DNA circulating in the bloodstream, specifically looking for circulating tumor DNA (ctDNA) released by cancerous or precancerous cells. Even in the earliest stages of cancer development, cells shed ctDNA, offering the potential for detection before traditional imaging techniques can identify a tumor.

Early results from MCED tests are promising. Studies suggest they can improve survival rates through earlier diagnosis, particularly in cases of colorectal cancer. When diagnosed at stage one, 92% of patients with colorectal cancer survive for at least five years, a stark contrast to the 18% survival rate for those diagnosed at stage four. However, it’s important to note that these tests are not foolproof; they can miss some cancers and require follow-up testing to confirm positive results.

A Proactive Approach Inspired by Heart Disease Prevention

The concept of intercepting cancer is drawing parallels to the preventative strategies used in cardiology. Doctors routinely assess a person’s risk of heart disease based on factors like age, blood pressure, cholesterol levels, and family history, and may prescribe medications like statins years before a heart attack occurs. Cancer researchers aim to replicate this model, combining genetic information, environmental factors, and MCED results to guide early cancer prevention strategies.

However, cancer presents unique challenges compared to heart disease. Cancer doesn’t follow a predictable trajectory, and some early lesions may shrink or never progress into full-blown tumors. There’s also the risk of overdiagnosis, which can lead to unnecessary anxiety and interventions. The effectiveness of cancer prevention tools also varies considerably, unlike statins, which have a broad impact on cardiovascular risk.

Ethical Considerations and Future Directions

Treating cancer risk, rather than established cancer, raises complex ethical questions. Determining whether an intervention is truly beneficial for someone who feels healthy is a significant challenge. There’s a potential for causing unnecessary worry or harm, and experts caution that doctors may sometimes overestimate the benefits and underestimate the risks, particularly for older adults. The accuracy of MCED tests is also a concern, as false positives can lead to unnecessary scans and biopsies, creating anxiety and burdening healthcare systems.

The cost and accessibility of these tests also raise concerns about health inequalities. If MCED tests are expensive or only available privately, they could exacerbate disparities in healthcare access, particularly in low-income countries. In the United States, the Food and Drug Administration (FDA) is currently investigating the appropriate standards for MCED blood tests, including reliability and follow-up procedures. The United Kingdom is also taking steps to integrate these tests into its National Health Service (NHS), committing to providing 9.5 million extra diagnostic tests annually by March 2029, and continuing biomarker testing for lung and breast cancer, with potential expansion to other cancers if proven cost-effective.

The emerging research clearly demonstrates that cancer is not a sudden event but a gradual process that begins decades earlier. Catching it before it progresses holds the potential to save countless lives. The critical question now is how to do so safely, equitably, and effectively.

Disclaimer: This information is intended for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.

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