Archive for the ‘Lose Weight’ Category.
In order to promote heart health, many times weight loss is required. With over two-thirds of the US adult population being overweight or obese, this is almost a given…even though there are exceptions. When you think about weight loss I think “diet” is the first thing that comes to mind. Plus, in some ways it is more appealing. It somehow equates to quick results. However, you do have another option – lifestyle changes.
Lifestyle changes are more effective long term than “going on a diet”. Let’s compare these two options.
There are many diet options.
Blood type diet
The Zone Diet
South Beach Diet
Raw Food Diet
Dean Ornish Diet
…and the list goes on. Which one is right for? All the diet options are more likely to cause confusion as you determine which one is best. Plus, the word “diet” implies a short term fix. You’re not going to stay on a diet forever, right? This means after the diet ends, most people regain the weight and you are right back to square one.
For long term success, lifestyle changes are shown to have more lasting results.
Continue reading ‘Lifestyle Changes vs. Diet to Lose Weight’ »
If losing weight was easy, we wouldn’t be facing this obesity epidemic in the U.S. There are so many factors working against us that successful weight loss is a struggle. It doesn’t help if you are self-sabotaging your own efforts to lose weight.
Here are 5 ways you may be hindering your weight loss success:
- Liquid calories
All calories add up and you may not realize how quickly liquid calories add up. Think about what you add to your coffee in the morning (or throughout the day!), any juice you drink with breakfast, sports drink or soda you may grab as a “pick me up”. . . all those calories add up and can add up substantially.
- Ordering a salad because it’s a salad
Continue reading ‘Weight Loss: Are you sabotaging your results?’ »
I’ve been asked many times about the safety of taking a weight loss supplement (i.e. diet pill) when living with high blood pressure or taking blood pressure medication.
My answer doesn’t vary:
“I do not recommend diet pills – whether you have high blood pressure or not.
Many weight loss supplements contain “undeclared pharmaceutical ingredients”, frequently in levels exceeding FDA recommendations. These ingredients include drugs not approved in the U.S. These substances impact blood pressure and anti-seizure medications, diuretics, along with drugs linked to suicide, depression, and cancer.”
Not only can weight loss supplements lead to negative health consequences, they don’t typically work.
Continue reading ‘Weight Loss Pills: Do they work?’ »
Do we have too many options when it comes to food? According to a study published August 2011 in the American Journal of Clinical Nutrition, too many options may be one reason pounds are packed on.
On the flip side, the study found eating the same food over and over lead to boredom and a decrease in caloric intake.
Food Boredom is a Good Thing
Research indicates that repeat exposure to a particular food leads to disinterest. The response is called habituation and can lead to a decrease in caloric intake in the short term.
In the U.S. we are blessed with a wide variety of choices and all we have to do is enter a grocery store. The problem with variety doesn’t necessarily apply to having access to a wide variety of fruits and vegetables – not too many people can say they are overweight because they ate too many greens! – the problem comes from the overwhelming abundance of low-fat, low-nutrient options.
There is a ‘food addiction hypothesis’ that proposes some people overeat because they are not sensitive to normal habituation and require even more of a food to trigger disinterest.
There has not been a lot of research in this area to determine if the habituation process is different between individuals of a healthy weight versus those who are overweight.
The study published in the American Journal of Clinical Nutrition aimed to study the long-term habituation in obese and non-obese women.
Habituation Equals Fewer Calories
Continue reading ‘Eating the Same Foods Can Help You Lose Weight’ »
With the Valentine holiday just behind us, here’s an interesting bit of information on love and health.
Monitoring weight gain after marriage and divorce
Did you know Ohio researchers followed 10,071 individuals from 1986 to 2008 to evaluate weight gain during the two year period following marriage and divorce.
A variety of factors that impact weight gain were taken into account, such as pregnancy, education, and socioeconomic status.
Do men or women gain weight after marriage?
The study determined women are more likely to gain weight after their wedding day than men. This may be due to the larger role women play around the home leaving less time to devote to physical activity.
The study found men experience positive health benefits linked to married life and it’s divorce that leads to weight gain.
Interestingly, the study also found those who marry after the age of 30 years-old are more likely to experience weight shifts. . .up.
What do you think?
Continue reading ‘Marriage – Is it Making You Fat?’ »
We are three weeks into the new year, how are you doing with your New Year’s resolution?
If you are working to improve your health, physical activity must be a part of your plan. There are numerous benefits associated with physical activity, such as weight loss, lower blood pressure, improved arthritis, pain management, and improved cardiorespiratory fitness.
Research indicates that you need at least 150 minutes of moderate level activity each week in order to see the benefits of exercise. This can be broken down into 20 minutes each day or 30 minutes 5 days a week and should include both aerobic and strength training.
This isn’t a lot of time, but if your days are already packed scheduling time for a workout can be a challenge. Here are five tips to keep in mind as you plan your workout routine.
- Workout in the morning if possible.
Research has shown those who exercise in the morning tend to see more success. This is partly due to getting exercise out of the way first thing before obstacles can get in the way.
Continue reading ‘5 Tips for Planning Your Workout Routine’ »
Food digestion begins in the mouth, which is why how you chew your food can have an impact on not only digestion, but weight as well.
Chewing causes the mechanical breakdown of large food molecules into smaller particles. This increases the surface area of food exposed to digestive enzymes, such as salivary amylase that begins the digestion of carbohydrates in the mouth. A lingual lipase is also released in the mouth to begin the breakdown of fat.
How long do you chew your food?
Now, think about how long a bit of food stays in your mouth. Is it basically one or two bites and you’re swallowing? If so, does that give the digestive enzymes salivary amylase and lingual lipase very much time to do their job? Does that give you adequate time to break your food down into small particulars for increased surface area exposure? If you are like most people, probably not.
How does chewing impact your weight?
Continue reading ‘Is a Lack of Chewing Causing You to Gain Weight?’ »
I struggle to not overindulge during the holidays. I find the weeks following Christmas it is difficult to get back into my routine of healthy meals. . . well, the healthy meals aren’t so difficult, but eliminating unnecessary snacks is. I know I’m not alone in this struggle.
Why does holiday overeating make it hard to return to normal eating habits?
1 – Stomach is physically larger – Overeating causes the stomach to become enlarged and it can take more food to provide the same feeling of satisfaction.
2 – Lack of sleep – This is probably the biggest culprit for me. I do not usually get good nights sleep during the holidays as we travel between families. A lack of sleep leads to elevated levels of the hormone ghrelin which causes you to feel hungry.
So, what can you do to recover from holiday overeating?
Continue reading ‘Tips to Recover from Holiday Overeating’ »
Way too frequently people spend weeks losing weight, just to reach their goal, stop the diet, and then gradually regain the weight. It’s a terrible cycle to be stuck in.
A study in the American Journal of Preventive Medicine found that individuals who successfully lost weight AND kept the weight off altered their principles after losing weight.
This was a telephone survey of 1165 adult who had successfully lost weight with some maintaining the weight loss. Researchers took the data and compiled a list of 36 behaviors at least 10% of the surveyed adults adapted.
Weight loss was defined as losing 10% or more body weight during the previous 12 months. So for a 200 pound individual this would equal a weight loss of 20 pounds.
Maintenance was defined as losing 10% or more body weight during the previous 12 months and keeping it off for one year or more.
How They Lost the Weight
Continue reading ‘The Right Mindset for Weight Loss’ »
If you are to successfully lose weight you will likely focus on eating fewer calories and increasing your activity to burn more calories. It’s important that you also address inflammation on your journey to lose weight.
Research on mice has shown a “switch” controlling inflammation in the hypothalamus (region of the brain that regulates energy) becomes “flipped on” in response to high fat diets. It also shows that “overnutrition” (i.e. eating too much) turns on this inflammatory switch.
An increased level of inflammation leads our cells to become resistant to insulin and leptin.
Insulin plays a messenger role in that it tells cells it is time to take in glucose (sugar). If cells become resistant to insulin, they ignore the message that it is time to take in more glucose, glucose is converted to fatty acids, and is stored by our fat cells. If insulin resistance is persistent, eventually the fat cells will no longer respond and increased levels of fatty acids will remain in circulation.
Leptin is a hormone that triggers satiety. This is your body’s way of telling you you’ve had enough to eat. When production of leptin is hindered, we do not feel satisfied and tend to eat more.
As inflammation causes the cells to ignore the messages of insulin and leptin, you are more likely to consume more calories (because you still feel hungry) and potentially store increased levels of fat due to the increased level of circulating fatty acids.
Continue reading ‘The Effect of Inflammation on Weight Loss’ »