<commit_before>---
layout: page
title: "#loseit link dump"
---
# Link dumping ground
This is a (hopefully) temporary holding place for useful links.  If you add one, please put a *specific* note about its content.

Want to contribute?  [Fork this site on GitHub](https://github.com/loseitIRC/loseitdocs/) and submit a pull request, or create a [gist containing the markdown for your addition](https://gist.github.com/micmcg/976172), and bother someone on the IRC channel with a link to it.

* [Body-mass index and all-cause mortality](https://www.ncbi.nlm.nih.gov/pubmed/27423262) - large (over 10M participants) study of the relationship between body mass index and mortality. *"All-cause mortality was minimal at [normal BMI] and increased significantly both just below this range...and throughout the overweight range...mortality increased approximately log-linearly with BMI"*

* [USDA Dietary Reference Intakes](https://fnic.nal.usda.gov/dietary-guidance/dri-nutrient-reports/energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein) - 2005 compilation of information on macronutrition.
    * Reference for minimum intake of each macro, literature on under-reporting eating, TDEE estimation, and much much more

* **Minimum Intake**
    "Is there a minimum acceptable caloric intake?"
    * [Effects of alternate fasting or very low calorie diet and low calorie diet on metabolic syndrome in severely obese patients.](http://www.ncbi.nlm.nih.gov/pubmed/23935313) - a study of LC/VLC intervention in 64 obese patients with metabolic syndrome.  
    *"None of the patients had significant adverse effects."*
    * [The evolution of very-low-calorie diets: an update and meta-analysis.](http://www.ncbi.nlm.nih.gov/pubmed/16988070) - Large review of VLC studies and comparison to LC


* **Loose skin**
    * [University of Pittsburgh Medical Center bariatric patient guide](http://www.upmc.com/Services/life-after-weight-loss/Documents/the-bariatric-patient-guide.pdf) - *"Predicting who is going to have problems with hanging skin after weight loss is hard to determine"*
    * [Assessment of Excess Skin and ... - University of Gothenburg Dept of Plastic Surgery](https://gupea.ub.gu.se/bitstream/2077/36740/3/gupea_2077_36740_3.pdf) - Review of prevalence of loose skin in post-bariatric patients, and outcome of abdominoplasty proceedures.
    * [Will I need reconstructive plastic surgery after weight-loss? (Obesity Action Coalition)](http://www.obesityaction.org/wp-content/uploads/PlasticSurgery.pdf) - *"The main factor determining skin recoil is the amount of stretch...the more weight you lose, the more likely you will [have loose skin]"*

* [Relations of Thyroid Function to Body Weight...](http://archinte.jamanetwork.com/article.aspx?articleid=414105) - *At baseline, adjusted mean weight increased progressively from **64.5 to 70.2 kg** in the lowest to highest TSH concentration quartiles in women (P < .001 for trend), and from **82.8...to 85.6 kg**...in men (P = .007 for trend).*

* **Exercise**
    * [Effects of Running and Walking on Osteoarthritis and Hip Replacement Risk](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3756679/) - **large** review of runners and outcomes for OA/hip replacement.  *"Whereas other exercise increased OA and hip replacement risk, running significantly reduced their risk due, in part, to running’s association with lower BMI."*
    * [Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical outcomes among overweight and obese adults with knee osteoarthritis](http://www.ncbi.nlm.nih.gov/pubmed/24065013) - Study of weight loss outcomes on joint health, in particular with quantitative results on joint loading.
    * [The Real Facts about HRMs and Calories](http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472) - Information about HRMs and how they work with calorie counting.

* [Self-weighing in weight management: a systematic literature review](http://www.ncbi.nlm.nih.gov/pubmed/25521523) - Review of 17 longitudinal studies from 1995-2015, focusing on self-monitoring.  *"The findings from prospective, longitudinal studies provide evidence that regular self-weighing has been associated with weight loss and not with negative psychological outcomes."*  See also [Self-Monitoring in Weight Loss: A Systematic Review of the Literature](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/).

* [Reduced dietary salt for the prevention of cardiovascular disease: a meta-analysis...](http://www.ncbi.nlm.nih.gov/pubmed/21731062) - Meta-analysis of seven studies of salt restriction.  *" there is still insufficient power to exclude clinically important effects of reduced dietary salt on mortality or CVD morbidity."*  If you're worried about it, talk to a doc, but [there isn't much to worry about](http://www.scientificamerican.com/article/its-time-to-end-the-war-on-salt/).

* [Can’t wait to lose weight? Characterizing temporal discounting parameters for weight-loss](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277731/) - Study of tendency of overweight subjects to value small weight losses over a short term more than larger weight losses over a long term (i.e. "lose X lbs today, or Y lbs over Z weeks").  *'...people who express a desire to lose less weight sooner, showed stronger beliefs that obesity is under an individual’s control and obesity is due to a lack of “willpower.”'*

* [Seinfeld's "Don't Break the Chain!" philosophy](http://lifehacker.com/281626/jerry-seinfelds-productivity-secret)

* [Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults](http://www.ncbi.nlm.nih.gov/pubmed/15883556) - a review of predictive equations for BMR/RMR.  *"The Mifflin-St Jeor equation is more likely than the other equations tested to estimate RMR to within 10% of that measured"*

* ["You are eating more than you think"](https://www.youtube.com/watch?v=vjKPIcI51lU) - video demonstration of the large estimation error that is possible when not using a food scale

* ["Which Diet Will Help You Lose The Most Weight?"](https://fivethirtyeight.com/features/which-diet-will-help-you-lose-the-most-weight/) - fivethirtyeight summary of [JAMA article](http://jama.jamanetwork.com/article.aspx?articleid=1900510), which concludes *"Weight loss differences between individual named diets were small. This supports the practice of recommending any diet that a patient will adhere to in order to lose weight."*

* ["The Effects of Exercise Training in Addition to Energy Restriction on Functional Capacities and Body Composition in Obese Adults during Weight Loss"](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3884087/) - Large meta-analysis of multiple studies, see **Table 6** for a summary of body composition changes across each type, showing that **lean mass decreases with caloric restriction, i.e. eating a deficit necessarily causes muscle loss to some extent**.  Contains supporting evidence for exercise regimens helping reduce the lean tissue loss.

* ["Can you actually break your metabolism?"](https://www.reddit.com/r/fatlogic/comments/2i6oa3/can_you_actually_break_your_metabolism/ckzboth) - /u/tahlyn responds to this inquiry with MANY excellent references for supporting evidence that underestimating intake is the primary cause of apparently anomalous metabolisms.

* ["Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians."](http://www.ncbi.nlm.nih.gov/pubmed/12396160) - small (N=20) study comparing 7-day food records of a group of dietitians against a group of non-dietitians.  *"The dietitians underreported their energy intake obtained from the food records by an average of 223 +/- 116 kcal/day."*

* ["How I Recovered From Binge Eating Disorder (Guide)"](https://www.reddit.com/r/loseit/comments/4iqe36/how_i_recovered_from_binge_eating_disorder_guide/) - Reddit user /u/MBDDigital shares some tips and philosophy for tackling binge/emotional eating.

* [Walking doesn't burn enough calories to bother counting](https://www.ncbi.nlm.nih.gov/pubmed/15570150)

* Neither does most exercise: 
    * "We...examined the effects of exercise training upon REE during the rehabilitation of severely burned pediatric patients...Exercise training...[[did not cause] exaberation of post-burn hypermetabolism."](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856323/) 
    * ["*Results indicated that exercise modality had no effect on REE.*"](https://www.ncbi.nlm.nih.gov/pubmed/7882110)

* Long-term metabolic activity is not substantially affected by exercise[*"No change in physical activity energy expenditure was found in any of the groups. These results suggest that endurance and resistance training does not chronically alter TEE"*](http://press.endocrine.org/doi/abs/10.1210/jcem.87.3.8282)

* [Meal frequency and energy balance](https://www.ncbi.nlm.nih.gov/pubmed/9155494) - *"We conclude that there is robust evidence from several independent laboratories...[that] feeding frequency has no significant impact on the rate of weight loss during energy restriction."*  Also shows clear strong correlation between meal frequency and total daily intake.

* [What is the required energy deficit per unit weight loss?](http://www.nature.com/ijo/journal/v32/n3/abs/0803720a.html) - *"The [3500 cal/lb] rule of thumb approximately matches the predicted energy density of lost weight in obese subjects"* (it should be noted that this study does show evidence supporting that this overestimates the required deficit for people with much lower initial bodyfat; however, in practice, the rule applies universally)

* [Resistance weight training during caloric restriction enhances lean body weight maintenance](http://ajcn.nutrition.org/content/47/1/19.short) - *"Lean body weight (LBW) increased...for [diet with resistance training group] (0.43 kg) compared with [diet only]."* (should be noted that muscle mass will generally decrease on a deficit, but this suffices to show that resistance training greatly prevents how much muscle is lost)

* [Influence of exercise training on physiological and performance changes with weight loss in men](https://www.ncbi.nlm.nih.gov/pubmed/10487375) - *"These data indicate that a weight-loss dietary regimen in conjunction with aerobic and resistance exercise prevents the normal decline in fat-free mass and muscular power"* Specifically, over the 12 weeks, the diet+endurance+strength group lost **only 0.33 kg of FFM**, and the diet-only and diet+endurance group lost **2.96 kg and 2.00 kg**, respectively.<commit_msg>Add reference to lit review on maintenance<commit_after>---
layout: page
title: "#loseit link dump"
---
# Link dumping ground
This is a (hopefully) temporary holding place for useful links.  If you add one, please put a *specific* note about its content.

Want to contribute?  [Fork this site on GitHub](https://github.com/loseitIRC/loseitdocs/) and submit a pull request, or create a [gist containing the markdown for your addition](https://gist.github.com/micmcg/976172), and bother someone on the IRC channel with a link to it.

* [Body-mass index and all-cause mortality](https://www.ncbi.nlm.nih.gov/pubmed/27423262) - large (over 10M participants) study of the relationship between body mass index and mortality. *"All-cause mortality was minimal at [normal BMI] and increased significantly both just below this range...and throughout the overweight range...mortality increased approximately log-linearly with BMI"*

* [USDA Dietary Reference Intakes](https://fnic.nal.usda.gov/dietary-guidance/dri-nutrient-reports/energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein) - 2005 compilation of information on macronutrition.
    * Reference for minimum intake of each macro, literature on under-reporting eating, TDEE estimation, and much much more

* **Minimum Intake**
    "Is there a minimum acceptable caloric intake?"
    * [Effects of alternate fasting or very low calorie diet and low calorie diet on metabolic syndrome in severely obese patients.](http://www.ncbi.nlm.nih.gov/pubmed/23935313) - a study of LC/VLC intervention in 64 obese patients with metabolic syndrome.  
    *"None of the patients had significant adverse effects."*
    * [The evolution of very-low-calorie diets: an update and meta-analysis.](http://www.ncbi.nlm.nih.gov/pubmed/16988070) - Large review of VLC studies and comparison to LC


* **Loose skin**
    * [University of Pittsburgh Medical Center bariatric patient guide](http://www.upmc.com/Services/life-after-weight-loss/Documents/the-bariatric-patient-guide.pdf) - *"Predicting who is going to have problems with hanging skin after weight loss is hard to determine"*
    * [Assessment of Excess Skin and ... - University of Gothenburg Dept of Plastic Surgery](https://gupea.ub.gu.se/bitstream/2077/36740/3/gupea_2077_36740_3.pdf) - Review of prevalence of loose skin in post-bariatric patients, and outcome of abdominoplasty proceedures.
    * [Will I need reconstructive plastic surgery after weight-loss? (Obesity Action Coalition)](http://www.obesityaction.org/wp-content/uploads/PlasticSurgery.pdf) - *"The main factor determining skin recoil is the amount of stretch...the more weight you lose, the more likely you will [have loose skin]"*

* [Relations of Thyroid Function to Body Weight...](http://archinte.jamanetwork.com/article.aspx?articleid=414105) - *At baseline, adjusted mean weight increased progressively from **64.5 to 70.2 kg** in the lowest to highest TSH concentration quartiles in women (P < .001 for trend), and from **82.8...to 85.6 kg**...in men (P = .007 for trend).*

* **Exercise**
    * [Effects of Running and Walking on Osteoarthritis and Hip Replacement Risk](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3756679/) - **large** review of runners and outcomes for OA/hip replacement.  *"Whereas other exercise increased OA and hip replacement risk, running significantly reduced their risk due, in part, to running’s association with lower BMI."*
    * [Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical outcomes among overweight and obese adults with knee osteoarthritis](http://www.ncbi.nlm.nih.gov/pubmed/24065013) - Study of weight loss outcomes on joint health, in particular with quantitative results on joint loading.
    * [The Real Facts about HRMs and Calories](http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472) - Information about HRMs and how they work with calorie counting.

* [Self-weighing in weight management: a systematic literature review](http://www.ncbi.nlm.nih.gov/pubmed/25521523) - Review of 17 longitudinal studies from 1995-2015, focusing on self-monitoring.  *"The findings from prospective, longitudinal studies provide evidence that regular self-weighing has been associated with weight loss and not with negative psychological outcomes."*  See also [Self-Monitoring in Weight Loss: A Systematic Review of the Literature](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/).

* [Reduced dietary salt for the prevention of cardiovascular disease: a meta-analysis...](http://www.ncbi.nlm.nih.gov/pubmed/21731062) - Meta-analysis of seven studies of salt restriction.  *" there is still insufficient power to exclude clinically important effects of reduced dietary salt on mortality or CVD morbidity."*  If you're worried about it, talk to a doc, but [there isn't much to worry about](http://www.scientificamerican.com/article/its-time-to-end-the-war-on-salt/).

* [Can’t wait to lose weight? Characterizing temporal discounting parameters for weight-loss](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277731/) - Study of tendency of overweight subjects to value small weight losses over a short term more than larger weight losses over a long term (i.e. "lose X lbs today, or Y lbs over Z weeks").  *'...people who express a desire to lose less weight sooner, showed stronger beliefs that obesity is under an individual’s control and obesity is due to a lack of “willpower.”'*

* [Seinfeld's "Don't Break the Chain!" philosophy](http://lifehacker.com/281626/jerry-seinfelds-productivity-secret)

* [Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults](http://www.ncbi.nlm.nih.gov/pubmed/15883556) - a review of predictive equations for BMR/RMR.  *"The Mifflin-St Jeor equation is more likely than the other equations tested to estimate RMR to within 10% of that measured"*

* ["You are eating more than you think"](https://www.youtube.com/watch?v=vjKPIcI51lU) - video demonstration of the large estimation error that is possible when not using a food scale

* ["Which Diet Will Help You Lose The Most Weight?"](https://fivethirtyeight.com/features/which-diet-will-help-you-lose-the-most-weight/) - fivethirtyeight summary of [JAMA article](http://jama.jamanetwork.com/article.aspx?articleid=1900510), which concludes *"Weight loss differences between individual named diets were small. This supports the practice of recommending any diet that a patient will adhere to in order to lose weight."*

* ["The Effects of Exercise Training in Addition to Energy Restriction on Functional Capacities and Body Composition in Obese Adults during Weight Loss"](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3884087/) - Large meta-analysis of multiple studies, see **Table 6** for a summary of body composition changes across each type, showing that **lean mass decreases with caloric restriction, i.e. eating a deficit necessarily causes muscle loss to some extent**.  Contains supporting evidence for exercise regimens helping reduce the lean tissue loss.

* ["Can you actually break your metabolism?"](https://www.reddit.com/r/fatlogic/comments/2i6oa3/can_you_actually_break_your_metabolism/ckzboth) - /u/tahlyn responds to this inquiry with MANY excellent references for supporting evidence that underestimating intake is the primary cause of apparently anomalous metabolisms.

* ["Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians."](http://www.ncbi.nlm.nih.gov/pubmed/12396160) - small (N=20) study comparing 7-day food records of a group of dietitians against a group of non-dietitians.  *"The dietitians underreported their energy intake obtained from the food records by an average of 223 +/- 116 kcal/day."*

* ["How I Recovered From Binge Eating Disorder (Guide)"](https://www.reddit.com/r/loseit/comments/4iqe36/how_i_recovered_from_binge_eating_disorder_guide/) - Reddit user /u/MBDDigital shares some tips and philosophy for tackling binge/emotional eating.

* [Walking doesn't burn enough calories to bother counting](https://www.ncbi.nlm.nih.gov/pubmed/15570150)

* Neither does most exercise: 
    * "We...examined the effects of exercise training upon REE during the rehabilitation of severely burned pediatric patients...Exercise training...[[did not cause] exaberation of post-burn hypermetabolism."](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856323/) 
    * ["*Results indicated that exercise modality had no effect on REE.*"](https://www.ncbi.nlm.nih.gov/pubmed/7882110)

* Long-term metabolic activity is not substantially affected by exercise[*"No change in physical activity energy expenditure was found in any of the groups. These results suggest that endurance and resistance training does not chronically alter TEE"*](http://press.endocrine.org/doi/abs/10.1210/jcem.87.3.8282)

* [Meal frequency and energy balance](https://www.ncbi.nlm.nih.gov/pubmed/9155494) - *"We conclude that there is robust evidence from several independent laboratories...[that] feeding frequency has no significant impact on the rate of weight loss during energy restriction."*  Also shows clear strong correlation between meal frequency and total daily intake.

* [What is the required energy deficit per unit weight loss?](http://www.nature.com/ijo/journal/v32/n3/abs/0803720a.html) - *"The [3500 cal/lb] rule of thumb approximately matches the predicted energy density of lost weight in obese subjects"* (it should be noted that this study does show evidence supporting that this overestimates the required deficit for people with much lower initial bodyfat; however, in practice, the rule applies universally)

* [Resistance weight training during caloric restriction enhances lean body weight maintenance](http://ajcn.nutrition.org/content/47/1/19.short) - *"Lean body weight (LBW) increased...for [diet with resistance training group] (0.43 kg) compared with [diet only]."* (should be noted that muscle mass will generally decrease on a deficit, but this suffices to show that resistance training greatly prevents how much muscle is lost)

* [Influence of exercise training on physiological and performance changes with weight loss in men](https://www.ncbi.nlm.nih.gov/pubmed/10487375) - *"These data indicate that a weight-loss dietary regimen in conjunction with aerobic and resistance exercise prevents the normal decline in fat-free mass and muscular power"* Specifically, over the 12 weeks, the diet+endurance+strength group lost **only 0.33 kg of FFM**, and the diet-only and diet+endurance group lost **2.96 kg and 2.00 kg**, respectively.

* [Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain.](https://www.ncbi.nlm.nih.gov/pubmed/15655039) (full text available [on ResearchGate](https://www.researchgate.net/publication/8076499_Who_succeeds_in_maintaining_weight_loss_A_conceptual_review_of_factors_associated_with_weight_loss_maintenance_and_weight_regain)) - Massive literature review covering common patterns in subjects who succeed/fail in long-term weight control.
  * *"Weight maintenance seems to require an ongoing adherence to weight-related behaviours."*
  * *"In weight regainers, self-monitoring has been shown to decline with time"*
  * *"flexible [food choices] predicts better long-term weight loss results (36), and flexible and rigid controls have been related to lower and higher body weights respectively (50)."*
  * *"Participating in a maintenance support group...[has] been related to better weight maintenance."*
  
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