Diet and Exercise Program Gives Women a Slimmer Profile

Source: Tufts University
October 2, 2000 (Reviewed: January 17, 2003)

"Melt away fat" pills, thigh wraps, cellulite scrubs and creams - what is the only realistic way to slim thighs? Exercise and weight loss, say University of Maryland researchers. They report in the American Journal of Clinical Nutrition that a combined walking and weight loss program effectively reduced fat and increased muscle in the thighs of older women.

Twenty-four sedentary, overweight, but otherwise healthy women ages 51 to 66 participated in the six-month study. The women followed the American Heart Association Step I heart healthy diet (50-55% calories from carbohydrate, 15-20% from protein, less than 30% fat, and less than 300 mg cholesterol per day), and reduced their daily calorie intake by 250-350 calories. In addition, the women were instructed to walk three times a week for 30 to 45 minutes. To insure adherence to the program and to provide encouragement, the women attended weekly sessions on behavior modification, portion size control, and stress management, and each week one exercise session was completed at the research facility.

By the end of the study the women lost an average of 15 lbs (7 kg), body fat decreased by 4.5%, and even the stubborn thigh area benefited--averaging a 4% decrease in circumference, a 16% decrease in fat, and a muscle gain of 7%. But this study did not only focus on appearances. The women also had improved blood sugar, triglyceride, and HDL cholesterol levels, all positive changes that reduced their risk of heart disease.

Many women believe there is no hope for leaner legs--toner arms, yes; a flatter stomach, maybe; thinner thighs, impossible. This study shows it is possible. True, one can not choose from which area of the body to loss fat. But, toning specific muscles will create a slimmer, firmer appearance. In this case, regular walking strengthened leg muscles, while at the same time burned calories--resulting in overall weight loss and more slender thighs.

What is so encouraging about the results of this study is that the volunteers were successful in their weight loss efforts without having to make drastic lifestyle changes. The 250 to 350 calorie reduction used in the study can be easily achieved by making a few changes during lunch: drink a cup of skim milk instead of whole milk, use mustard rather than mayonnaise on a sandwich, choose pretzels instead of potato chips, and opt for fruit as an afternoon snack instead of cookies. And the three-day-per-week walking routine is a feasible option for anyone who is mobile.

While most people do not have access to the type of intensive, regular health sessions as the volunteers of this study, it is possible to find similar services in one's own community. YMCAs in the US often have senior-oriented exercise programs, and solo walkers could consider joining with a "walking buddy" for mutual support and to make exercise more fun. A gradual weight loss program and regular walking may not be as easy as using a cellulite cream, but it is certainly cheaper. And, what's more is it actually

Source

• Dietary restriction and walking reduce fat deposition in the midthigh in obese older women. AS. Ryan,  et al., American Journal of Clinical Nutrition., 2000, vol. 72, pp. 708--713

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