HOW TO PUT NEW YEAR’S WEIGHT LOSS RESOLUTIONS INTO ACTION

While the year changes overnight people usually do not, especially when it comes to habits developed over a lifetime.  Studies show that most New Year’s resolutions to lose weight do not last.  Why is this?  One problem is that most resolutions do not include a realistic action plan.  Many people plan to lose an unrealistic amount of weight and aim for drastic changes to their diet and exercise pattern.  When they fail to stick with the extreme changes they envisioned making, they throw in the towel.  But, you can succeed in lasting weight loss.  Follow these 5 essential guidelines to put your weight loss goals into action. 

#1 – Be in it for the long haul.  The only way to achieve lasting weight loss is to adopt a food and activity lifestyle change – something you can live with over the long-term.  When people adopt a very restrictive diet, they lose weight but they usually do not stay on the diet.  When we lose weight, we still have the extra fat cells we had at our heavier weight, they are just smaller.  So, it is more challenging for someone who has gained and lost than someone who has never gained, to maintain their weight.  Chances are, once you lose weight, if you return to your pre-diet intake, the lost weight will come back on.  So, recognize that sustaining loss demands long-term changes, not crash diets.   

#2 - Keep track. One of the most effective ways to follow through on dietary changes and lose weight is to write down everything you eat and drink.  Dieters who keep track of what they consume lose twice as much weight as those who do not, research shows.  When you keep a food journal, you think twice about your eating decisions and have a clearer understanding of your intake and food patterns.  You can write down what you eat in a notebook, or track your intake online or on your smartphone/Blackberry/Ipad.  Websites and “apps” provide you with a weight loss calorie goal and count your caloric intake helping you to budget your intake and stay under your calorie limit.  At NYCC, we like the “app” and online site Calorie Counter & Activity Tracker at MyFitnessPal.com.  It is free, and, if you choose, this application allows your nutritionist or friends to view your diary. 

It is also useful to track your weight either weekly or daily.  Day-to-day weight will always fluctuate but the scale can help you to stay focused.  Tracking your weight also gives you great feedback on whether the changes you have made are working or if you need to make additional changes to achieve weight loss. 

#3 Get physical. Research demonstrates that activity helps with weight loss not only because it increases the total calories we burn but also because it helps individuals focus on their health goals.  Working out also helps to improve mood, self-image, and appetite sensitivity.  Armed with a positive perspective we are much better at following through on challenges.  Both cardiovascular and resistance training are useful.  Cardio (exercises that increase your heart rate) especially helps to burn calories and improve mood.  Resistance activity helps to build muscle and increase metabolism.  The best activity is the one that you will do.  Research shows that when you exercise with a friend you are much more likely to stick with your goals.  Sometimes working out at home with an exercise DVD or video game or going for a brisk walk is easier to work into your routine than going to a gym. No matter what activity you do, always increase your activity slowly and, if you have health problems, talk to your doctor before starting a new exercise plan.

#4 Learn from slip-ups. Making changes to diet and activity is hard work.  Sometimes you are going to make a decision that is not in line with your health goals.  This is O.K.  Instead of deciding you are a failure, forgive yourself and then review the set-back and how you could reduce the likelihood of having the same problem in the future.  By learning from your experience, you can improve your ability to stick with a healthy diet and active lifestyle.

#5 Build social support.  Making dietary and lifestyle changes is easier with the support of family, friends, and colleagues.  Try to communicate the changes you are trying to make to the persons in your household.  Let them know specific measures they can take to help you such as giving you space to exercise or keeping tempting foods out of the house.  Friends can also be useful allies.  Having an exercise buddy is ideal but friends can also help by calling to encourage you to make your workouts.  It can also be motivating to note your progress with your online social network.  The myfitnesspal.com site and “app” also allows you to “friend” other dieters who can help you problem-solve and offer support.     

THINKING YOU ATE A LOT MAY HELP YOU FEEL FULL LATER

 When it comes to our perceptions of fullness and food satisfaction, our minds play a central role.  For example, in numerous studies it has been found that when people are lead to believe what they are eating is decadent they like the item better than when they are told the item is healthy.  And, when people visualize eating an item, not just having a passing thought about a food, but going through the mental process of the action of consuming the food, their perceived hunger and cravings for the item are diminished.  Adding to these findings, a new study has demonstrated that when people believe they have consumed a large portion, even when the actual portion is small, they feel less hungry hours after the meal.

This study included volunteers who were given what appeared to be either a small or large portion of soup for lunch. The researchers, however, manipulated the amount of soup the volunteers actually consumed by using a hidden pump that could refill or empty a soup bowl without the eater noticing.

They found that immediately after they ate, the volunteers' level of hunger matched the amount of soup they had eaten, not the amount they had seen just before eating. But two to three hours after lunch, those who had seen a larger portion of soup had significantly lower levels of hunger than those who had seen a smaller portion.  And, 24-hours after eating the soup, more of the volunteers who had seen a larger portion of soup (but had in fact consumed a smaller portion) believed that the portion they had consumed would satisfy their hunger

Lead researcher Dr. Jeffrey Brunstrom and his colleagues said their results demonstrate the independent contribution of memory processes to feelings of satiety after a meal.  "This study is exciting because it exposes a role for cognition in the control of hunger - appetite isn't governed solely by the physical size and composition of the meals we consume,” said Burnstrom.

What to do:  To help you reduce your portions while feeling satisfied, serve your meals on dishes that make the portion look bigger such as shallow bowls, small plates, and glasses that are tall and thin (rather than short and wide).  Engage your mind in the process of eating.  Remove distractions such as television and phones and eat your food slowly, savoring each bite. 

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_132005.html

http://www.foodnavigator-usa.com/Science/All-in-the-mind-Meal-memories-may-influence-later-feelings-of-satiety

Source:

Brunstrom JM, Burn JF, Sell NR, Collingwood JM, Rogers PJ, et al. (2012) Episodic Memory and Appetite Regulation in Humans. PLoS ONE 7(12): e50707.doi:10.1371/journal.pone.0050707

SKIPPING BREAKFAST INCREASES APPEAL OF HIGH CALORIE FOOD CHOICES

Your mother was right!  A mounting body of research has found that breakfast may indeed be the most important meal of the day.  For example, those who eat breakfast are less likely to become overweight/obese and more likely to maintain weight loss.  And, when people eat breakfast they have more balanced blood sugar levels throughout the day and are less likely to overeat at the end of the day. 

An interesting recent study examined brain scans when individuals had and had not eaten breakfast.  21 healthy weight individuals were shown pictures of foods while having an MRI taken of their brain.  On one day they were given no breakfast before the scans and on a different day they were fed breakfast an hour and a half before the scans.  In response to low calorie foods, there was no difference between the level of activity in the participants’ orbitofrontal cortex (the area of the brain believed to be involved with food appeal).  However, the brain response to high calorie items was much greater among those who had missed breakfast than those who had eaten.    The researchers said skipping breakfast created a "bias" in the brain in favor of high calorie foods, making it much more difficult for the individual to make a healthy choice.  When the researchers offered the participants lunch at the end of the study, people ate 20% more calories and chose less healthy items if they had missed breakfast.  

What to do:  Eat a healthy breakfast!  A healthy breakfast should contain a combination of nutrient-rich carbohydrates such as whole grains; fruits and/or veggies; some lean dairy or other protein source such as eggwhites; not too much fat.

Adapted from article available at:  http://www.bbc.co.uk/news/health-19962588.

CALCIUM SUPPLEMENTATION FOUND NOT TO INCREASE RISK OF HEART DISEASE

New findings conclude that calcium supplements, widely prescribed for bone health in women, do not appear to be associated with increased cardiovascular risk.  This study offers strong support against a link between calcium supplementation and cardiovascular problems.

The potential for calcium supplementation to increase heart disease risk in women has been a subject of intense scrutiny in recent years after some studies uncovered an apparent association between calcium supplements and heart disease.  However the results of this most recent study, based on a landmark 20-year study that tracked more than 75,000 women found no link between calcium supplementation and heart disease, and that supplementation with calcium, if anything, slightly reduces the risk of heart disease.

 

In this study, Dr. Julie Paik from Harvard Medical School analyzed data from the Nurses' Health Study in the U.S., which began enrolling women in 1976 at ages 30-55.  Over the next 24 years participants’ lifestyle, diet, supplement intake, and medical records were tracked.  Researchers took into account other factors that are known to affect heart health risk including diet, weight, activity, smoking, family history, smoking, alcohol intake, and aspirin use as well as other patient characteristics.  Their analysis indicated that among participants who supplemented with 1,000 mg or more of calcium, risk of getting heart disease overall was slightly reduced.  And, participants’ risk of having a fatal heart attack or stroke appeared unaffected by supplementation.

The main previous work pointing to a possible link between calcium supplementation and heart health risk tracked more than 24,000 Swiss women over an 11-year period.  This research found that participants whose calcium intake from all sources was moderate -- 820 mg a day -- had a lower risk of heart attack than those whose intake was less than 820 or more than 1,100 mg.   And, when the researchers singled out those who supplemented with calcium, they found a significantly increased risk of heart disease. 

The researchers in the Swiss study postulated that unlike many dietary sources with small amounts of calcium, supplements could cause greater fluctuations in blood calcium and possibly contribute to hardening of the arteries.  Still, many experts felt that such an effect was unlikely because the body can only absorb about 500-600mg of calcium at a time.  And, supplements typically contain about 500mg, equivalent to the amount of calcium in 1 cup of milk plus 1 oz. of cheese.  There are other experts who advise that when calcium supplements are combined with vitamin D they are better utilized and therefore less likely to lead to a potential high blood calcium level.  This study did not address whether individuals were taking calcium alone or in combination with vitamin D.  In response to the findings from the Swiss study, Dr. Robert Recker, director of the Osteoporosis Research Center at Creighton University stated, "It's hard to understand why calcium in the diet can reduce the risk of heart attack, but supplements increase the risk."  He stated that he felt these findings could reflect a bias where those already at risk for heart attacks took supplements in hopes of reducing the risk, but some had heart attacks nonetheless.  Because the results of this study seem contradictory and the recent findings by Paik and colleagues found no association between supplementation and heart disease, most experts continue to recommend that adolescent girls and women over 50 who do not consume a diet rich in calcium take ~500 mg of calcium combined with ~200-600 IU of Vitamin D two times per day.

What to do:  Consume a diet rich in calcium as calcium rich diets have consistently been found to be good for bone health and blood pressure as well as other aspects of health.  Dairy products and fish that contain bones (such as sardines) are the richest food sources of calcium.  When choosing dairy always opt for nonfat or lowfat to avoid unhealthy saturated fats.  Dark green vegetables also have significant calcium but it is harder for the body to absorb the calcium they contain.  Many products such as soy milk, cereal, and orange juice are fortified with added calcium. During adolescence, when bone is built most rapidly, adequate calcium intake is essential to life-long bone health.  Talk with your doctor to determine if calcium with vitamin D supplementation is right for you.

Adapted from articles available at: http://www.nlm.nih.gov/medlineplus/news/fullstory_125506.html

http://www.consumer.healthday.com/Article.asp?AID=665054

Sources:

Paik J, et al "A prospective study of calcium supplement intake and risk of cardiovascular disease in women" ASBMR 2012; Abstract 1135.

Li K et al. Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg). Heart 2012 Jun; 98:920.