Results: Dietary composition, i.e. share of fat, carbohydrates and protein had no effect on weight loss. The most important thing for weight loss is the balance of energy, i.e. that you consume a low calorie diet and follow it over an adequate period of time.
Sacks_NEJM_2009.pdf
Results: Test subjects who drank half a liter of water before meals had better weight loss (an average of 2 kg) compared to people who did not drink water before meals.
Dennis_Obesity_2009.pdf
Results: Circuit training that incorporates both fitness and strength stations 3 times a week was more effective that fitness training alone in maintaining muscle mass and basal metabolism while following a 12 week low calorie diet.
Bryner_JA_Coll_Nutr_1999.pdf
Results: People who lost weight by following a VLCD diet weighed less both in the short term and after 5 years, compared to people who had a more moderate rate of weight loss.
Anderson_AJCN_2001.pdf
Results: People who initially lose weight quickly (-13.5 kg after 6 months) had an increased likelihood of weighing less even after 18 months (-10.9 kg), compared to people who lost weight gradually (-5.1 kg and -3.7 kg after 6 and 18 months, respectively).
Nackers_IJBM_2010.pdf
Results: People who follow the Weight Watchers program lose 4.3 kg after one year and 2.9 kg after two years.
Heshka_JAMA_2003.pdf
Ever since the beginning of 2003, Itrim has been recording statistics of its members' weight loss results in a health database, for the purpose of developing the program and obtaining concrete proof that it works over the long term.