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We've all heard the advice: if we want to lose weight, we need to eat less and move more. The Zone plan is a reduced carbohydrate, low-energy diet, based on a ratio of 40% of energy from carbohydrate, 30% from protein, and 30% from fat. It is anchored on the premise that high insulin levels contribute to weight gain and must be stabilized to promote weight loss. Carbohydrate intake is restricted and limited to whole grains. The Zone plan recommends low-fat protein to be consumed at each meal. Good" fats are emphasized such as monounsaturated fat (eg, olive oils, almonds, and avocados) and n-3 fatty acids, while saturated fat from red meat, egg yolk, organ meats, and processed foods is restricted ( 12 ).

If you've lost weight, exercise can also help weight maintenance when it's used along with watching calorie intake. In an October 2017 study published in the journal Obesity , researchers examined what happened to 14 of the contestants on the Biggest Loser weight loss reality show, six years after they attempted to slim down for TV. They again found there was no relationship between physical activity and weight loss during the active weight loss of the show.

The first experiment was to measure the effect of extra body weight on uphill running. So strapping on two hydration packs,weighing a total of half-a-stone, I began the day's testing. A long steady climb sprawled out before me, where a road sign warned of the 6% gradient. I anxiously toed the start line under dark skies, as the heavens began to open and the full length of the hill dawned on me. Starting the stopwatch I ran full pelt up the hill as if my life depended on it, while shouts of encouragement from the Triathlon Plus photographer grew ever-distant.

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