Lose Weight

Lose Weight – Learn research based strategies to lose weight and keep it off – permanently!

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Does meal timing really impact your weight?

meal-timing-weight-lossCould weight loss be about more than the foods you choose to eat? What if you could lose weight by simply changing your meal time?

This is not a new idea. However, is it just a gimmick or actually supported by research. Well, I found three different studies regarding meal timing.

Study #1: Timing of food intake predicts weight loss effectiveness

This study was published in the International Journal of Obesity in 2013. The goal was to determine the relationship between meal timing and weight.

The study had 420 individuals divided into two groups – early eaters and late eaters. Early eaters were defined as eating lunch before 3pm. Late eaters defined as eating lunch after 3pm.

Both groups followed a 20-week weight loss treatment.

Study results show late eaters lost less weight and had a slower rate of weight loss compared to early eaters. The late eaters also skipped breakfast more frequently than early eaters.

The surprising piece is that energy intake, dietary composition, estimated energy expenditure, appetite hormones, and sleep were similar between the two groups.

Conclusion: Eating late may influence weight loss success.
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Cold Temperatures: Shiver and Lose Weight?


We had a terribly cold December here in South Dakota and our heating bill reflected this…higher than it’s been since we moved here three years ago. Needless to say, we are wearing a few more layers in January and letting the house get a little cooler.

For those of you also not turning up the thermostat too much, the chillier temps do help promote faster metabolisms and potentially weight loss.

When external temperatures decrease the body has to work harder by expending more energy (i.e. calories) to maintain core body temperatures.

This isn’t new knowledge, but research continues to be conducted to determine the effects of temperature on weight loss.

Recently associate profession Dr. Wouter van Marken Lichtenbelt at Maastricht University Medical Center worked with a team to explore whether or not frequent exposure to mild cold temperatures would boost the body’s energy expenditure.

Studies have shown shivering to increase heat production. Shivering is a short term response to low temperatures to protect the body temperatures dropping to dangerous levels. Some studies have also found a second type of shivering, referred to as non-shivering thermogenesis, which also increases heat output.

However, the body acclimates to colder temperatures over time. For example, it was found people spending six hours a day at 59 degrees Fahrenheit shivered less and were more comfortable at the end of a 10 day period.

At this time there is no exact measure for how being cold can increase calories burned and promote weight loss. Weight gain can occur gradually. It only takes 100 extra calories a day to add 10 extra pounds each year. If you could counteract this with a cooler environment…might be worth exploring.

I do find the following particularly interesting.

Did you know there were two different types of fat? Continue reading

Lifestyle Changes vs. Diet to Lose Weight

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.

Diet

There are many diet options.

Low-carb
Low-fat
High protein
Vegetarian
Blood type diet
The Zone Diet
South Beach Diet
Weight Watchers
Raw Food Diet
Jenny Craig
Dean Ornish Diet
Mediterranean Diet
Atkins 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.

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Weight Loss: Are you sabotaging your results?

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:

  1. 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.

  2. Ordering a salad because it’s a salad
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Weight Loss Pills: Do they work?

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.
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Eating the Same Foods Can Help You Lose Weight

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

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