Posted by: Chris Maloney | September 12, 2012

Can Dr. Oz Whittle Away My Waist In One Minute A Day?

Physical Exercise aka P.E

Physical Exercise aka P.E (Photo credit: Tyne & Wear Archives & Museums)

Short answer: no.

Longer answer:  he never claims to be able to, but it makes a great headline.

On Dr. Oz’s website blog, he recommends high intensity interval training starting with at least five minutes of moderate exercise before you go for the burn.  Then he says slow down again, so we’re talking at least ten to fifteen minutes.

The one-minute waist whittler is a catch phrase of Jorge Cruise, who begins his comments by asking you to really cut back on sugar.  Then he recommends the plank to help you feel like your core is toned.  Nothing about actual fat loss, just a change in sensation.

So does exercise affect abdominal fat?  Not as fast as you would like.  In a study of young overweight male athletes doing high intensity exercise twenty minutes three times a week,  everything changed in their bodies before there was any real change in abdominal fat.  But their waist size shrank (from the back) so they may have thought their abdomens were shrinking.

If young males can’t shrink their bellies after twelve weeks, imagine how much harder it would be for an older, less hormonally responsive person to do so.  Exercise can only support a complete weight loss plan that is focused on hormonal causes and balancing.

Here’s the study:

J Obes. 2012;2012:480467. Epub  2012 Jun 6.

The effect of high-intensity intermittent exercise on body composition of overweight young males.


School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, NSW 2052, Australia.


To determine the effect of a 12-week high intensity intermittent exercise (HIIE) intervention on total body, abdominal, trunk, visceral fat mass, and fat free mass of young overweight males. Participants were randomly assigned to either exercise or control group. The intervention group received HIIE three times per week, 20 min per session, for 12 weeks. Aerobic power improved significantly (P < 0.001) by 15% for the exercising group. Exercisers compared to controls experienced significant weight loss of 1.5 kg (P < 0.005) and a significant reduction in total fat mass of 2 kg (P < 0.001). Abdominal and trunk adiposity was also significantly reduced in the exercising group by 0.1 kg (P < 0.05) and 1.5 kg (P < 0.001). Also the exercise group had a significant (P < 0.01) 17% reduction in visceral fat after 12 weeks of HIIE, whereas waist circumference was significantly decreased by week six (P < 0.001). Fat free mass was significantly increased (P < 0.05) in the exercising group by 0.4 kg for the leg and 0.7 kg for the trunk. No significant change (P > 0.05) occurred in levels of insulin, HOMA-IR, and blood lipids. Twelve weeks of HIIE resulted in significant reductions in total, abdominal, trunk, and visceral fat and significant increases in fat free mass and aerobic power.


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