References

General References

  1. Wharton S, Lau DCW, Vallis M, et al. Obesity in adults: a clinical practice guideline. CMAJ 2020;192:E875-91. doi: 10.1503/cmaj.191707.
  2. Sumithran P, Prendergast LA, Delbridge E, et al. Long-Term Persistence of Hormonal Adaptations to Weight Loss. N Engl J Med 2011;365:1597-604.
  3. Berthoud H-R. Interactions between the “cognitive” and “metabolic” brain in the control of food intake. Psychology & Behaviour 2007;91:486-498.
  4. Rosenbaum M, Kissileff HR, Mayer LES, et al. Energy Intake in Weight-Reduced Humans. Brain Res 2010;1350:95-102.
  5. Crujeiras AB, Carreira MC, Cabia B, et al. Leptin resistance in obesity: An epigenetic landscape. Life Sci 2015. http://dx.doi.org/10.1016/j.lfs.2015.05.003.
  6. Yu JH, Kim M-S. Molecular Mechanisms of Appetite Regulation. Diabetes Metab J 2012;36:391-398.
  7. Mendieta-Zerón H, López M, Diéguez C. Gastrointestinal peptides controlling body weight homeostasis. General and Comparative Endocrinology 2008;155:481–495.
  8. Moldovan CP, Weldon AJ, Daher NS, et al. Effect of a Meal Replacement System Alone or in Combination with Phentermine on Weight Loss and Food Cravings. Obesity 2016;24:2344-2350.
  9. IMS TPM data, 2024.
  10. iNova data on file, December 2024
  11. iNova data on file, December 2010.
  12. National Health and Medical Research Council. Clinical practice guidelines for the management of overweight and obesity in adults, adolescents and children in Australia, 2013.
  13. McPherron AC, Guo T, Bond ND, et al. Increasing muscle mass to improve metabolism. Adipocyte 2013;2(2):92-98.
  14.  Purcell K, Sumithran P, Prendergast LA, et al. The effect of rate of weight loss on long-term weight management: a randomised controlled trial. Lancet Diabetes Endocrinol 2014. http://dx.doi.org/10.1016/S2213-8587(14)70200-1.
  15. Maciejewski ML, Aterburn DE. Cost-effectiveness of Bariatric Surgery. JAMA 2013;310(7):742-743.
  16. Delbridge E, Proietto J. State of the science: VLED (Very Low Energy Diet) for obesity. Asia Pac J Clin Nutr 2006;15(Suppl):49-54.
  17. Cleveland Clinic. Body Mass Index (BMI) [online] [cited 4 September 2024]; Available from: https://my.clevelandclinic.org/health/articles/9464-body-mass-index-bmi.
  18. Klein S, Allison DB, Heymsfield SB, et al. Waist Circumference and Cardiometabolic Risk. A Consensus Statement from Shaping America’s Health: Association for Weight Management and Obesity Prevention; NAASO, The Obesity Society; the American Society for Nutrition; and the American Diabetes Association. Diabetes Care 2007;30:6:1647-1652.
  19. Australian Institute of Health and Welfare. Diabetes: Australian facts [online] June 2024 [cited September 2024]; Available from: https://www.aihw.gov.au/reports/diabetes/diabetes/contents/diabetes-risk-factors/waist-circumference.
  20. Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndrome 2021;30:20-31.
  21. NHLBI Obesity Education Initiative Expert Panel on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. The practical guide identification, evaluation, and treatment of overweight and obesity in adults. NIH Publication Number 00-4084; October 2000.
  22. Government Gazette. Republic of South Africa. Regulation Gazette number 10203.29 May 2014;587(37695):1-112. [online] 2014 [cited September 2024]; Available from URL: https://archive.gazettes.africa/archive/za/2014/za-government-gazette-regulation-gazette-dated-2014-05-29-no-37695.pdf.
  23. U.S. Food & Drug Administration (FDA). Interactive Nutrition Facts Label [online] [cited September 2024]; Available from: https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/default.cfm.
  24. U.S. Food & Drug Administration (FDA). Interactive Nutrition Facts Label. Protein [online] [cited September 2024]; Available from: https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/protein.cfm.
  25. Mettler S, Mitchell N, Tipton KD. Increased Protein Intake Reduces Lean Body Mass Loss during Weight Loss in Athletes. Medicine and Science in Sports and Exercise 2009:326-337.
  26. U.S. Food & Drug Administration (FDA). Interactive Nutrition Facts Label. Total Carbohydrate [online] [cited September 2024]; Available from: https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/total-carbohydrate.cfm.
  27. U.S. Food & Drug Administration (FDA). Interactive Nutrition Facts Label. Dietary Fiber [online] [cited September 2024]; Available from: https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/dietary-fiber.cfm.
  28. Siri-Tarino PW, Sun Q, Hu FB, et al. Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients. Curr Atheroscler Rep 2010;12:384-390.
  29. U.S. Food & Drug Administration (FDA). Interactive Nutrition Facts Label. Saturated Fat [online] [cited September 2024]; Available from: https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/saturated-fat.cfm.
  30. U.S. Food & Drug Administration (FDA). Interactive Nutrition Facts Label. Trans Fat [online] [cited September 2024]; Available from: https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/trans-fat.cfm.
  31. Kwazulu Natal Department of Health. Healthy Eating [online] 2001 [cited September 2024]; Available from: https://www.kznhealth.gov.za/healthyeating.htm

Nutrition Tips

  1. Betts, J. A., Richardson, J. D., Chowdhury, E. A., Holman, G. D., Tsintzas, K., & Thompson, D. (2014). The causal role of breakfast in energy balance and health: A randomized controlled trial in lean adults. The American Journal of Clinical Nutrition, 100(2), 539-547. DOI: 10.3945/ajcn.114.083063
  2. Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411-418. DOI: 10.1016/j.nut.2004.08.018
  3. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. DOI: 10.3945/ajcn.114.084038
  4. Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity, 18(2), 300-307. DOI: 10.1038/oby.2009.235
  5. Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846-850. DOI: 10.7326/0003-4819-141-11-200412070-00008
  6. Farshchi, H. R., Taylor, M. A., & Macdonald, I. A. (2005). Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women. International Journal of Obesity, 28(5), 653-660. DOI: 10.1038/sj.ijo.0802617
  7. Denny, K. N., Loth, K., Eisenberg, M. E., Neumark-Sztainer, D. (2013). Intuitive eating is associated with weight-related outcomes in a population-based sample of young adults. Journal of the Academy of Nutrition and Dietetics, 113(11), 1501-1507. DOI: 10.1016/j.jand.2013.07.001
  8. Srivastava, G., & Apovian, C. M. (2018). Current pharmacotherapy for obesity. Nature Reviews Endocrinology, 14(1), 12-24. DOI: 10.1038/nrendo.2017.122
  9. Steyn, N. P., & Ochse, R. (2013). “Enjoy a variety of foods”: A food-based dietary guideline for South Africa. South African Journal of Clinical Nutrition, 26(Suppl), S13-S17. DOI: 10.1080/22201009.2013.10872292
  10. Naude, C. E. (2013). “Eat plenty of vegetables and fruit every day”: A food-based dietary guideline for South Africa. South African Journal of Clinical Nutrition, 26(Suppl), S46-S56. DOI: 10.1080/22201009.2013.10872293
  11. Venter, C. S., Ochse, R., & Swart, R. (2013). “Eat dry beans, split peas, lentils and soya regularly”: A food-based dietary guideline for South Africa. South African Journal of Clinical Nutrition, 26(Suppl), S36-S45. DOI: 10.1080/22201009.2013.10872295
  12. Vorster, H. H. (2013). “Make starchy foods part of most meals”: A food-based dietary guideline for South Africa. South African Journal of Clinical Nutrition, 26(Suppl), S28-S35. DOI: 10.1080/22201009.2013.10872294
  13. Schonfeldt, H. C., Pretorius, B., & Hall, N. (2013). “Fish, chicken, lean meat and eggs can be eaten daily”: A food-based dietary guideline for South Africa. South African Journal of Clinical Nutrition, 26(Suppl), S66-S76. DOI: 10.1080/22201009.2013.10872296
  14. Vorster, H. H., Wright, H. H., Wentzel-Viljoen, E., Venter, C. S., & Vermaak, M. (2013). “Have milk, maas or yoghurt every day”: A food-based dietary guideline for South Africa. South African Journal of Clinical Nutrition, 26(Suppl), S57-S65. DOI: 10.1080/22201009.2013.10872297
  15. Van Graan, A. E., Bopape, M., Phooko, D., Bourne, L., & Wright, H. H. (2013). “Drink lots of clean, safe water”: A food-based dietary guideline for South Africa. South African Journal of Clinical Nutrition, 26(Suppl), S77-S86. DOI: 10.1080/22201009.2013.10872298
  16. Smuts, C. M., & Wolmarans, P. (2013). The importance of the quality or type of fat in the diet: A food-based dietary guideline for South Africa. South African Journal of Clinical Nutrition, 26(Suppl), S87-S99. DOI: 10.1080/22201009.2013.10872299
  17. Wentzel-Viljoen, E., Steyn, K., Ketterer, E., & Charlton, K. E. (2013). “Use salt and foods high in salt sparingly”: A food-based dietary guideline for South Africa. South African Journal of Clinical Nutrition, 26(Suppl), S105-S113. DOI: 10.1080/22201009.2013.10872300
  18. Jacobs, L., & Steyn, N. P. (2013). “If you drink alcohol, drink sensibly”: Is this guideline still appropriate? South African Journal of Clinical Nutrition, 26(Suppl), S114-S119. DOI: 10.1080/22201009.2013.10872301
  19. Temple, N. J., & Steyn, N. P. (2013). Sugar and health: A food-based dietary guideline for South Africa. South African Journal of Clinical Nutrition, 26(Suppl), S100-S104. DOI: 10.1080/22201009.2013.10872302
  20. (2003). Food energy – Methods of analysis and conversion factors. FAO Food and Nutrition Paper 77. Rome: Food and Agriculture Organization of the United Nations. DOI: FAO Food and Nutrition Paper
  21. McKeown, N. M., Fahey Jr, G. C., Slavin, J., & van der Kamp, J-W. (2022). Fibre intake for optimal health: How can healthcare professionals support people to reach dietary recommendations? BMJ, 378. DOI: 10.1136/bmj-2020-054370
  22. Vartanian, L. R., Schwartz, M. B., & Brownell, K. D. (2007). Effects of soft drink consumption on nutrition and health: A systematic review and meta-analysis. American Journal of Public Health, 97(4), 667–675.DOI: 10.2105/AJPH.2005.083782
  23. Finicelli, M., Di Salle, A., Galderisi, U., & Peluso, G. (2022). The Mediterranean Diet: An update of the clinical trials. Nutrients, 14(2956), 1-21. DOI: 10.3390/nu14142956
  24. Fung, T. T., Long, M. W., Hung, P., & Cheung, L. W. (2016). An expanded model for mindful eating for health promotion and sustainability: Issues and challenges for dietetics practice. Journal of the Academy of Nutrition and Dietetics, 116(7), 1081-1086. DOI: 10.1016/j.jand.2016.03.013
  25. Enriquez, J. P., & Gollub, E. (2023). Snacking consumption among adults in the United States: A scoping review. Nutrients, 15(7), 1596. DOI: 10.3390/nu15071596
  26. Koumpouli, D., Koumpouli, V., & Koutelidakis, A. E. (2024). Functional Foods, Gut Microbiome and Association with Obesity and Metabolic Syndrome: A Literature Review. Applied Sciences, 14(13), 5578. DOI: 10.3390/app14135578

Exercise Tips References

  1. McInnes, L. (2011a) ‘Importance of maintaining mobility to elderly health’, Aging Health, 7(2), pp. 165–167. doi:10.2217/ahe.11.4.
  2. Yuldasheva Zarofat Igamberdievna, & Rahmatullaeva Makhfuza Igamberdievna. (2023). THE IMPORTANCE OF PHYSICAL EXERCISES IN MAINTAINING AND PROMOTING HEALTH. Web of Medicine: Journal of Medicine, Practice and Nursing, 1(8), 25–37. Retrieved from https://webofjournals.com/index.php/5/article/view/323
  3. Mutrie N, Campbell A M, Whyte F, McConnachie A, Emslie C, Lee L et al. Benefits of supervised group exercise programme for women being treated for early stage breast cancer: pragmatic randomised controlled trial BMJ 2007; 334 :517 doi:10.1136/bmj.39094.648553.AE
  4. Elizabeth E. Baum, David Jarjoura, Ann E. Polen, David Faur, Gregory Rutecki, Effectiveness of a Group Exercise Program in a Long-Term Care Facility: A Randomized Pilot Trial, Journal of the American Medical Directors Association, Volume 4, Issue 2, 2003
  5. Gao, Y. Sit-stand workstations : effects on occupational sitting time, potential health benefits, and acute postural physiology. JYX Digital Repository, Studies in sport, physical education and health. 978-951-39-7156-4 (2017).
  6. Chau, J.Y., Daley, M., Srinivasan, A. et al. Desk-based workers’ perspectives on using sit-stand workstations: a qualitative analysis of the Stand@Work study. BMC Public Health 14, 752 (2014). https://doi.org/10.1186/1471-2458-14-752
  7. Gao, Y., Cronin, N. J., Pesola, A. J., & Finni, T. (2016). Muscle activity patterns and spinal shrinkage in office workers using a sit–stand workstation versus a sit workstation. Ergonomics, 59(10), 1267–1274.
  8. Fry, A.C. (1999). Overload and Regeneration During Resistance Exercise. In: Lehmann, M., Foster, C., Gastmann, U., Keizer, H., Steinacker, J.M. (eds) Overload, Performance Incompetence, and Regeneration in Sport. Springer, Boston, MA. https://doi.org/10.1007/978-0-585-34048-7_12
  9. Moreira, J.B.N., Wohlwend, M. & Wisløff, U. Exercise and cardiac health: physiological and molecular insights. Nat Metab 2, 829–839 (2020). https://doi.org/10.1038/s42255-020-0262-1
  10. Arija, V. et al. (2018) ‘Physical activity, cardiovascular health, quality of life and blood pressure control in hypertensive subjects: Randomized clinical trial’, Health and Quality of Life Outcomes, 16(1). doi:10.1186/s12955-018-1008-6.

Frequently Asked Questions Exercise References

  1. Gao Y, Cronin NJ, Pesola AJ, Finni T. Muscle activity patterns and spinal shrinkage in office workers using a sit-stand workstation versus a sit workstation. 2016;59(10):1267-1274. doi: 10.1080/00140139.2016.1139750.
  2. American College of Sports Medicine. Delayed Onset Muscle Soreness (DOMS). [online] [Cited December 2024]. Available from:  https://www.acsm.org/docs/default-source/files-for-resource-library/delayed-onset-muscle-soreness-%28doms%29.pdf.
  3. Arija V, Villalobos F, Pedret R, et al. Physical activity, cardiovascular health, quality of life and blood pressure control in hypertensive subjects: randomized clinical trial. Health Qual Life Outcomes. 2018;16(1):184. doi: 10.1186/s12955-018-1008-6.
  4. Marcin A. What Are the Benefits of Aerobic Exercise?  [online; updated 25 February 2020] [Cited December 2024].  Available from:  https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise
  5. Kirk EP, Donnelly JE, Smith BK, et al. Minimal resistance training improves daily energy expenditure and fat oxidation. Med Sci Sports Exerc. 2009;41(5):1122-9. doi: 10.1249/MSS.0b013e318193c64e.
  6. Davenport L. The benefits of group exercise.  [online; 20 December 2024] [Cited December 2024].  Available from:  https://www.axahealth.co.uk/staying-healthy/exercise-and-fitness/benefits-of-group-exercise/
  7. Young sub Kwon, M.S. and Kravitz, L. (2004) How do muscles grow? Available at: https://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html (Accessed: 19 January 2025).
  8. S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.] [Cited January 2025]. Available from: Physical Activity Guidelines for Americans, 2nd edition.