Weight Management Archives - Page 2 of 3

Posted on: October 9, 2023October 9, 2023

How Does Stress Influence Obesity and Vice Versa?

The COVID-19 pandemic has brought into sharp focus what we already knew: stress is closely linked to weight gain. However, the question remains: why exactly is stress problematic in this context? Beyond the surface-level effects, what underlies this relationship? A review by UCLA researchers offers insights into why stress and obesity are intricately connected, revealing a more complex interplay than commonly acknowledged.

How Stress Contributes to Weight Gain

Stress has a profound impact on various systems involved in weight regulation, and these effects are interconnected. They form feedback loops that can influence one another. Let’s explore these systems:

Cognition

Stress can disrupt cognitive functions, including executive function and self-regulation, which encompass skills such as planning, organising, emotional management, concentration, and impulse control.

Behaviours

Stress influences eating habits, physical activity levels, and sleep patterns. Interestingly, within this system, each factor can also affect the others. For instance, inadequate sleep can hinder physical activity, and a lack of physical activity can disrupt sleep patterns.

Physiology

This area delves into the scientific aspect. Researchers outline three ways in which stress might affect individuals physiologically:

- Stress Hormones: Stress triggers the release of hormones that can lead to increased appetite and signal the body to store fat. Scientifically, this is referred to as “hypothalamic-pituitary-adrenal axis activation.”
- Reward Seeking: Stress elevates the brain’s desire for feel-good chemicals, such as dopamine, motivating individuals to consume highly palatable foods rich in sugar and fat or to seek out substances like alcohol or drugs
- Microbiome Impact: While research on humans is limited, there is speculation that stress may negatively affect the gut microbiome, potentially increasing susceptibility to weight gain. Remarkably, the gut microbiome can also influence emotions and behaviours.

Biochemistry

Stress can impact blood chemicals associated with weight control:

- Leptin and Ghrelin: These hormones play a role in hunger and appetite. Leptin suppresses hunger, while ghrelin stimulates it, though the relationship is more intricate than this simplified explanation.
- Neuropeptide Y: This peptide may stimulate both appetite and fat storage.

These interconnected factors provide a comprehensive view of how stress can affect individuals’ weight. However, there is more to explore.

How Obesity Can Induce Stress

Certainly, it’s essential to delve into how obesity impacts stress. Obesity not only affects physical health but also introduces a psychological dimension. The societal stigma associated with obesity can be a potent stressor in itself. People living with obesity may encounter prejudice, bias, and discrimination, which, in turn, contribute to elevated stress levels. This weight stigma-induced stress forms a challenging feedback loop, where stress exacerbates obesity, and obesity intensifies stress. This cyclical relationship highlights the need for a comprehensive approach to health and well-being, one that not only addresses physical aspects but also emphasises the importance of mental and emotional resilience in the face of societal pressures and prejudices. It underscores the significance of empathy, understanding, and support in helping individuals navigate the complex interplay between obesity and stress.

What You Can Learn from This

Holistic Approach: As someone looking to improve their health, it’s crucial to recognize that nutrition advice is just one piece of the puzzle. While tracking macros like protein, carbs, and fat is important, it’s equally vital to understand that other factors, especially stress, can significantly impact your progress.
Identify Your Starting Point: If you’re facing challenges with weight management, it’s essential to determine the root cause. If stress plays a significant role in your life, simply focusing on changing your diet might not deliver the results you want. Consider prioritizing strategies to manage stress effectively, build resilience, and regulate your emotions. These skills can create a solid foundation for making lasting improvements in your eating habits and overall lifestyle.

References:

http://dx.doi.org/10.1146/annurev-psych-010418-102936

Posted on: August 21, 2023August 21, 2023

How Your Appetite Responds Under Stress

Stress is like an unwelcome guest that often overstays its welcome. Whether it’s work deadlines, family responsibilities, or unexpected challenges, stress can be hard to avoid. But have you ever wondered how stress might be influencing your eating habits? Recent research suggests that stress doesn’t just play with our emotions; it might also have a surprising impact on our appetite. In this article, we’ll delve into a fascinating study that unravels the intricate relationship between stress, body composition, and food preferences.

Imagine this: brain scans, freezing-cold water, and a menu filled with both food and office supplies. Sounds intriguing, right? Researchers at Johns Hopkins University designed a study to explore how stress affects the appetite of individuals with different body compositions. They recruited 29 participants—17 with obesity and 12 lean individuals, and subjected them to both physical and social stressors.

The participants underwent brain scans using functional magnetic resonance imaging (fMRI) while exposed to different stress levels. The catch? They were shown food cues alongside words like “rubber bands” and “staple remover.” This unique approach aimed to uncover how stress impacts desire and restraint, especially in the realm of eating.

Stress vs. Appetite: Lean vs. Obesity

As the saying goes, “lean and hungry,” and this study provides a real-life example. Lean participants displayed higher levels of wanting and hunger in response to the presented food cues. Interestingly, they craved everything, from energy-dense foods like pizza to low-calorie options like fruits and vegetables. Even non-food items like office supplies seemed appealing to them.

When finally given the chance to eat after a nine-and-a-half-hour fasting period, lean participants consumed around 1,000 calories. But here’s the twist: under higher-stress conditions, they actually consumed more fruits and vegetables compared to when they weren’t stressed.

Conversely, participants with obesity showed lower wanting scores and higher restraint scores. However, their eating behavior told a different story. When presented with an all-you-can-eat buffet, those with obesity consumed approximately 1,400 calories in the non-stress condition and nearly 1,600 calories under stress. Furthermore, they gravitated towards energy-dense foods like pizza during the high-stress phase of the study.

Digging deeper, the study also explored how participants’ brains reacted to food cues during fMRI scans. Notably, those with obesity exhibited lower activation in brain regions linked to self-control when contemplating higher-energy-density foods. However, they showed more activation in reward-seeking areas under high-stress conditions.

Key Takeaways

1. Genetics and Appetite:

This study underscores the influence of genetics on eating behaviors, particularly under stress. Brain activation patterns and eating responses suggest that individuals might be predisposed to consume more in high-stress situations. Lower impulse control has also been linked to a higher risk of obesity in other studies.

2. Stress Management for Weight Management

While there’s no magic solution for weight loss, managing stress could significantly impact its success. Stress and food often go hand in hand, but turning to food for comfort rarely solves the underlying issue. Doing the “pick a thing before the thing” practice, such as taking a short walk or sipping water before eating, can help create a mental buffer between stress and eating.

Stress and appetite have a complex relationship that can be influenced by body composition and genetics. While stress may push some to eat more, it could drive others to avoid certain foods. By understanding these dynamics, we can empower ourselves to make more mindful choices, even in high-stress situations. Remember, the goal isn’t to eliminate the connection between food and emotions but rather to create a healthy space between the two—a space where our well-being and nourishment can coexist harmoniously.

References:

http://dx.doi.org/10.1371/journal.pone.0271915

http://dx.doi.org/10.1016/j.neuroimage.2017.07.052

http://dx.doi.org/10.1016/j.neubiorev.2016.06.041

Posted on: August 14, 2023August 16, 2023

Unveiling the Secret of Successful Food Tracking

In a world where managing our health often feels like juggling too many balls at once, food tracking has emerged as a potential saviour. Whether we’re aiming to shed a few pounds or simply make better food choices, tracking our meals seems like a promising solution. But is it really all it’s cracked up to be? Recent research conducted by experts from the University of Connecticut, University of Florida, and University of Pennsylvania sheds light on the effectiveness of food tracking for weight loss. Let’s take a closer look at their findings.

Is Food Tracking Worth the Effort?

Imagine if there was a way to manage your portions and make healthier food decisions without the need for complex strategies. Food tracking seems to offer just that. It’s like having a personal guide helping you navigate your eating habits. But here’s the catch: while it can be a valuable tool, the study suggests that it might not be a walk in the park to stick to it.

A group of researchers embarked on a six-month journey with 153 participants, all seeking to follow the WW PersonalPoints programme. This approach, in collaboration with the WW app, offered more than just tracking—it included virtual workshops, coach-led check-ins, and access to a supportive community. The goal was to observe the impact of consistent food tracking on weight loss.

The study unearthed three distinct tracking patterns:

Low trackers (22.9% of participants)

These individuals logged their meals sporadically, averaging less than one day per week over six months. Initial enthusiasm faded quickly.

Medium trackers (59.5% of participants)

They managed to log their meals roughly 37% of the time, equating to about two and a half days weekly. Their consistency dwindled as the study progressed.

High trackers (18.7% of participants)

The diligent ones, these participants logged their meals approximately 88.7% of the time, equivalent to more than six days per week.

The study’s main point lay in determining whether more consistent tracking correlated with more substantial weight loss. As expected, the high trackers enjoyed the most significant weight loss on average. But the story doesn’t end there.

A closer look at individual results reveals intriguing insights. Notably, some participants who tracked their meals infrequently still achieved impressive weight loss, demonstrating that tracking consistency isn’t the only factor at play.

The findings hint at the benefits of short-term tracking, creating heightened awareness of eating habits. However, the participants’ engagement in coaching and support may have influenced positive changes in their eating choices, irrespective of tracking.

While tracking has its merits, it’s not a universal solution. Some individuals may find it empowering, while others might face challenges. The study underscores that tracking isn’t suitable for everyone, especially for those prone to disordered eating patterns.

Overall, the study’s revelations highlight the dynamic nature of food tracking. It’s not just about numbers and consistency; it’s about aligning tracking methods with individual needs and preferences. So, if you’re considering embarking on a food tracking journey, choose the approach that resonates with you and empowers you to make healthier choices on your own terms.

References:

http://dx.doi.org/10.1002/oby.23795

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5700836/

https://www.ncbi.nlm.nih.gov/pubmed/30772765

Posted on: August 7, 2023August 16, 2023

The Medicine You Didn’t Know You Needed

In our fast-paced lives, feeling burdened and stressed has sadly become all too typical. We continually seem to be handling a million things and are having trouble maintaining our balance. But what if there was a way to tackle stress and boost your mental well-being without resorting to complicated solutions?

Picture this: a magic pill that not only keeps your body healthy but also uplifts your spirits. Sounds too good to be true, right? Well, guess what? Exercise is that magical medicine. It’s like a superhero that fights off heart disease, type 2 diabetes, cancer, and more. And when it comes to your mental and emotional well-being, exercise has your back too. A groundbreaking study published in the British Journal of Sports Medicine has some eye-opening insights to share about the powerful link between exercise and mental health.

Think of this study as the ultimate game-changer. In this study, researchers from the University of Montreal analysed 97 meta-analyses, which included information from over 1,000 randomised clinical trials involving a whopping 128,000 participants. The study revealed that exercise is as good as, if not better than, counselling or medications when it comes to beating depression and anxiety. It’s like your personal superhero, fighting off the villains in your mind.

With this, here are some interesting facts about exercise that you need to know:

1. The Intensity Matters

It’s not about sweating buckets; it’s about finding the right intensity. Moderate-intensity and higher-intensity workouts shine as champions in the realm of mental health. They can regulate mood-boosting chemicals in your brain better than low-intensity activities.

2. Short and Sweet Wins

You don’t need to be a gym rat to reap the rewards. Some people experience the most benefits when they work out for around 30 minutes most days of the week. Quick and practical—just the way we like it.

3. Workout Preferences

While all exercises are like little mental health warriors, some specialise in certain battles. For instance, resistance training takes down depression, while mind-body exercises like yoga give anxiety a tough run for its money.

Sometimes, a little goes a long way. Shorter, regular exercise sessions are your secret weapon against stress and mood swings. It’s like hitting the mental reset button. However, just like life, exercise is all about choices. Don’t fall for the “one-size-fits-all” trap. What works best for you might not be the same for someone else. At the end of the day, the key is finding something you enjoy and can stick with.

Moreover, it must be emphasised that while exercise is a fantastic tool and can serve as the superhero in your life story, it’s not a replacement for professional help. If you’re facing serious mental health challenges, don’t hesitate to reach out to qualified healthcare professionals.

References:

http://dx.doi.org/10.1136/bjsports-2022-106195

Posted on: July 31, 2023July 7, 2023

What Makes You Eat More Calories? Let’s Find Out!

Do you ever wonder why some meals leave you feeling satisfied while others make you want to keep eating? A recent study aimed to unravel the mystery behind what determines our calorie intake. The findings might surprise you and challenge some of your beliefs.

The researchers discovered that certain factors were consistently linked to how many calories people consumed. These factors included the energy density of food (how many calories are packed into a gram), the presence of hyperpalatable foods (tempting and tasty treats), and the speed at which we eat. These findings make sense and align with what we would expect.

However, there was one unexpected twist involving protein. For years, we believed that a high-protein meal would make us feel fuller for longer and help control our appetite. But the study’s results challenged this notion.

Let’s take a closer look at the study to understand its implications.

Understanding Protein

Protein has long been considered a key player in managing weight and controlling hunger. It was believed that a protein-rich meal would increase both satiation (feeling full while eating) and satiety (feeling full between meals). This idea made protein a popular recommendation for weight management and appetite control.

To explore the relationship between diet and calorie intake, researchers analysed data from two experiments. The participants in these experiments were given different diets, including unprocessed and hyper-palatable foods, low-fat and low-carb options, and a mix of plant-based and animal-based foods.

The researchers examined four variables to understand their impact on satiation and satiety: energy density, hyper-palatable content, eating rate, and protein content. They found that energy density, hyper-palatable content, and eating rate were consistently related to higher calorie consumption. These findings were expected and in line with previous knowledge.

The Protein Puzzle

The real surprise came when analysing the effects of protein. In diets with balanced fat and carbs, a higher protein intake was associated with more eating. This was unexpected, especially since these diets included both processed and unprocessed foods. However, the effect of protein on calorie consumption was minimal in low-carb and low-fat diets, which used mostly unprocessed foods.

When it came to satiety (feeling full between meals), protein intake at one meal was linked to higher calorie intake at the subsequent meal in low-carb and low-fat diets. This contradicted what we believed about protein’s role in reducing hunger.

Deciphering the Results

Understanding the study can be challenging due to its complexity and conflicting findings. The researchers themselves expressed surprise and confusion over the protein results. They offered potential explanations, including the need for a higher protein intake range, the influence of highly processed foods on protein effects, and the possibility of longer-term effects on satiety.

The Takeaways

1. Protein isn’t a magic solution for weight management.

While protein offers many benefits, including muscle repair and hormone production, this study suggests that its impact on satiety might not be as significant as previously believed. However, it’s important to note that this study wasn’t specifically designed to explore satiety. Therefore, we should not rely solely on this study to change our eating habits or give advice to clients.

2. Energy density and hyper-palatable foods play a crucial role.

The study reaffirms that the energy density of food and the presence of hyper-palatable treats strongly influence calorie intake. Foods high in fat tend to have higher energy density, and while some, like nuts and avocados, are nutritious, others, like pastries, should be consumed in moderation. Hyper-palatable foods, often found in snack aisles and drive-throughs, should be enjoyed mindfully, considering both pleasure and calories.

3. Slow down your eating pace.

While eating rate has a slightly less significant impact on calorie consumption compared to energy density and hyper-palatable foods, it remains consistent across different diets. Slowing down and savoring your meals can contribute to better weight management, regardless of your preferred eating pattern.

In conclusion, understanding what influences our calorie intake is a complex endeavor. This study sheds light on some unexpected findings regarding protein’s impact on satiety. While more research is needed, it’s clear that factors like energy density, hyper-palatable foods, and eating rate play significant roles in how much we eat. By being mindful of these factors, we can make better choices to support our health and weight management goals.

References:

https://www.nature.com/articles/s43016-022-00688-4

http://dx.doi.org/10.1016/j.cmet.2019.05.008

http://dx.doi.org/10.1038/s41591-020-01209-1

https://twitter.com/KevinH_PhD/status/1620095752088473600

Posted on: July 10, 2023July 7, 2023

5 Things You Should Know About “Problem” Foods

“Problem” foods are those that we find hard to resist and have a tendency to overeat. They can often be delicious treats like ice cream, chips, chocolate, cookies, and pizza. While it’s not surprising that these foods are hard to resist, what’s interesting is how we can manage them to support weight loss and healthier eating habits. Here are five things you should know about “problem” foods:

1. Identifying your problem foods

Most people already have a good idea of their problem foods, but officially identifying them can improve awareness and help reveal patterns.

2. Strategies for managing problem foods

Limiting the portion sizes of problem foods has been found to be strongly related to weight loss. People who use this strategy the most in a 12-month weight loss program lose nearly double the weight compared to those who use it the least. Be mindful of portion sizes and find strategies that work for you to manage your intake of problem foods.

3. Environment matters

While it’s important to avoid labeling foods as “good” or “bad,” the environment can play a role in food choices. If you have easy access to your problem foods, it can be challenging to resist them, especially in moments of fatigue, stress, or hunger. Create a food environment that supports healthier choices.

4. Red, yellow, and green light foods

Instead of categorising foods as “good” or “bad,” create a personalised list of red, yellow, and green light foods. Red light foods are those that present significant challenges and may not align with your goals. Yellow light foods can be consumed in moderation or under specific circumstances, while green light foods are nutritious and make you feel good. Focus on your individual preferences and build a healthier relationship with food.

5. Mindful eating and enjoyment

Ultimately, it’s important to promote mindful eating and the enjoyment of food. Savour your meals, eat slowly, and pay attention to hunger and fullness cues. By practicing mindful eating, you can develop a greater sense of satisfaction from your meals and make more conscious choices around problem foods.

Remember, there are no “bad” foods. It’s about finding balance, managing portions, and creating an environment that supports healthier choices. By understanding and addressing the challenges associated with problem foods, you can make progress toward your weight loss and health goals.

References:

http://dx.doi.org/10.1016/j.appet.2020.104687

Usana Nutrimeal Protein Shake Meal Replaceement

Posted on: February 6, 2023February 17, 2023

5 Good Reasons to Drink Protein Shakes to Lose Weight

Protein is an important nutrient for weight loss. It supports healthy metabolism and reduces appetite. In general, it’s best to eat more whole, minimally-processed food. However, most people do not find it realistic to always prepare and eat whole foods in every meal. Shakes are intended to give people a convenient alternative to less-healthy choices. Just make sure you choose a brand with safe, high-quality formulas backed by science.

Here are 5 good reasons to drink protein shakes to lose weight.

1. Protein helps reduce appetite and makes it easier to eat fewer calories.

Protein is an appetite suppressant. Numerous studies have shown that when people increase their protein intake, they start eating fewer calories. One study showed that protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day. So high protein diets not only have a metabolic advantage, they also have an “appetite advantage,” making it much easier to cut calories compared with low-protein diets.

2. Nutrition that is convenient and balanced can help you maintain a healthy diet.

A balanced diet, including whole foods and plenty of vegetables, is the best way to get the nutrients your body needs. But with a busy lifestyle, it can be hard to find time to prepare nutritious meals every day. A high-quality meal replacement shake provides an easy alternative that allows you to get all the right nutrients in one convenient shake.

3. It may help you lose belly fat and burn calories.

Protein shakes are used in some studies to increase weight loss, and many other studies show that adding protein to a diet helps with fat loss. A study on overweight and obese women found that those following a high protein diet lost more body fat than those on a high carb diet. Another study found that women with higher body fat percentages lost more body fat on a high protein diet than on a standard protein diet.

4. It reduces your cravings for late-night snacking.

Cravings are the dieter’s worst enemy. They’re one of the biggest reasons why people tend to fail on their diets. Late-night snacking is also a major problem in people who have a tendency to gain weight. Protein can have a powerful effect on both cravings and nighttime hunger with its appetite suppressant benefits.

5. It can help improve your sleep during weight loss.

Researchers have found that overweight adults who get more protein earlier in the day sleep better, especially if they eat a high-protein breakfast. One study demonstrated that a high-protein breakfast helps you sleep better and have fewer waking episodes during the night. A follow-up pilot study also showed that consuming a whey-based shake at breakfast leads to greater satiety and sleep efficiency.

Want to lose weight?

Are you interested in losing weight but don’t have time to prepare balanced meals? USANA Nutrimeal shake is a convenient way to include all of the essential nutrients needed for weight loss while taking the guesswork out of calorie counting.

Aside from protein, it has low-glycemic index carbohydrates, healthy fats, vitamins and minerals. It is definitely a complete meal replacement. And it’s delicious, too! Replacing some of your meals with USANA Nutrimeal shakes can help you cut calories, feel full and satisfied, and support your metabolism.

Take it with CellSentials or HealthPak to ensure you get all the nutrients you need, especially as you decrease your total food intake and move forward to having a healthier body.

https://www.healthline.com/nutrition/protein-shakes-weight-loss#decreased-appetite

https://www.perfecthealthsupplements.com/blog/usana-weight-loss-nutrimeal-shakes/

https://food.ndtv.com/weight-loss/whey-protein-for-weight-loss-how-to-consume-this-protein-supplement-to-shed-kilos-1892841

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/protein-shakes/faq-20058335

https://greatist.com/health/protein-shakes-and-weight-loss#consult-a-cpt-or-rd

https://www.insider.com/guides/health/diet-nutrition/protein-shakes-for-weight-loss

https://www.verywellfit.com/can-i-lose-weight-with-weight-loss-shakes-3496392

Stress eating, healthy eating habits, weight loss

Posted on: January 30, 2023February 17, 2023

Stress and Weight Gain — How Are They Related?

Are you feeling frustrated about your weight and what to do about it? Does your stress lead to weight gain?

Stress can be a powerful trigger of weight gain. The stress response affects many aspects of our lives, including food. When we are stressed, we have an overwhelming desire to ea, and if you try to eat in response to stress, it is likely that this will lead to weight gain. Being aware of stressful situations and avoiding eating as a way of coping with your emotions is a good way to ensure that you don’t tip the scales the wrong way.

How Stress Leads To Weight Gain

Stress can cause weight gain in a number of different ways. Stress can trigger the release of hormones that make you feel hungry, including cortisol and insulin.

It also affects the levels of leptin and ghrelin, which are responsible for regulating your cravings, appetite, and your feeling of fullness. With stress, these hormones are imbalanced, leading to feeling hungry and not feeling satisfied even if you’ve eaten plenty. This leads to overeating.

Stress also can make you so busy or tired that you don’t have time to eat right or get enough exercise. When you’re under stress, your body may crave high-calorie foods that are quick to digest and provide a burst of energy. Over time, these cravings can lead to weight gain if they aren’t satisfied with nutritious foods.

How to Break the Stress Cycle, Lose Weight, and Keep It Off

Stress causes us to eat more, and we may also crave high-fat, high-sugar foods when we’re stressed out. However, there are other ways that stress can negatively affect our health — including how much weight we gain. Here are a few strategies that can help you break the cycle of stress and weight gain;

Sleep well. Sleep is your Superpower. Sleep is essential for good health and weight management because it gives our bodies time to repair themselves from the day’s stressors. Make sure you’re getting enough sleep each night so that your body has enough time to perform its nightly repairs on your cells and muscles before the next day starts again!
Include stress management habits in your daily life. This could include making time for some deep breathing, even just one intentional breath per day, to pause and reconnect with your calm side. Being aware of your body, such as the tingling sensation in your hands and feet, is an excellent way to lead your attention away from the stressful thoughts and situation. Notice if you have tense muscles, and then gently release them. It’s impossible to feel stressed if your muscles are relaxed. Paying attention to your breath and your body is the best stress buster that you can practise, as you have your breath and your body anywhere you go. You can do it whether you’re busy or lying in bed, and it’s free!
Exercise regularly. It gets your body moving and helps relieve tension by releasing feel-good brain chemicals called endorphins. And regular exercise can help you control your weight over the long term.
Eat slowly. Slow down when eating meals, so that you don’t mindlessly scarf down everything on your plate — or even worse, eat other things throughout the day because you’re still hungry after meals. It’s important to eat slowly because it helps you feel full faster, which will help keep cravings at bay. It also helps you enjoy your food better, adding to your feelings of pleasure and satisfaction.
Stop skipping breakfast. If skipping breakfast works for you and your weight loss goal, go for it. But if it causes you to overeat in all your other meals, then skipping breakfast is not working for you. Skipping breakfast sets up overeating later in the day by making us ravenous and more likely to fall victim to junk food cravings. If you’re not hungry when you wake up, have something small like fruit or oatmeal with skim milk instead of skipping breakfast altogether.

The takeaway

Learning how to deal with your stress can not only reduce your chance of getting sick and lowering your immunity, but it can also contribute to weight loss. Work on your psychological health in order to be able to keep the weight off for good.

https://www.verywellmind.com/how-stress-can-cause-weight-gain-3145088

https://www.webmd.com/diet/features/stress-weight-gain

https://www.orlandohealth.com/content-hub/how-too-much-stress-can-cause-weight-gain-and-what-to-do-about-

https://www.webmd.com/diet/features/stress-weight-gain

https://www.healthline.com/health/stress/stress-and-weight-gain#diagnosis

Posted on: January 16, 2023February 17, 2023

6 Tips To Make Your Mind And Body Work Together For Your Weight Loss

Are you wondering why you want to lose weight so much but you can’t seem to stick to it? Is your mind not cooperating? Or is it your body that’s not cooperating? Find out 6 tips to help your mind and body work together towards achieving your weight loss goal.

1. Know your outcome and find your inner motivation to lose weight.

How clear are you in what you want to achieve and why you want to achieve it? When you have clarity in your desired outcome, your determination and motivation to work for it increase significantly.

Ask yourself these questions:

What do I want? (State it in positive terms, so instead of saying “I want to lose weight”, say “I want to be healthier, look good and feel good.”)
Is it within my personal control?
Do I really want it, or am I just saying I want it? Am I just feeling external pressure, or is it something that I truly want for myself?
How will I know when I’ve got it? What do I need to see on the weighing scale or in your clothes size, hear from people around me, and feelings I need to feel for me to know that I’ve achieved what I want? (Make sure that you can get concrete evidences for your desired outcome.)
What will happen when I get my goal? How will this benefit me? How will achieving this goal affect other aspects of my life?
What would happen if I didn’t make the change?
What wouldn’t happen if I didn’t make the change?

2. Prepare yourself.

Long-term weight loss takes time and effort. If you truly want to lose weight and keep it off, you need to commit yourself to a permanent change in your eating habits and activity level.

To find out if you’re ready for long-term weight loss, ask yourself these questions:

Am I willing to make the time commitment to make these changes?
When, where and with whom do I want to do this?
What resources do I ned to get this outcome?
Am I ready to give up my unhelpful eating habits?
Who needs to know about my plan? What kind of support do I need from them?

Once you’re ready, staying committed and changing habits will be easier.

You are responsible for your behavior and for the successful achievement of your weight-loss goals. It is helpful to use support, of the right kind, which will help you stay motivated and focused. The right kind of support helps you develop a healthier lifestyle, encourages you positively without shame, embarrassment or sabotage, and listens to your concerns and feelings.

3. Change your eating habits.

Check out our blog post on 12 Eating Habits for Permanent Weight Loss. Here are some of our favourite tips:

Take time to eat mindfully and properly.

Eating slowly makes you feel fuller and can help with weight loss. This is because chewing food longer slows down your eating, giving your brain more time to receive signals from the stomach that it is full. Research shows that chewing each mouthful until it is liquid helps digestion and promotes weight loss.

More importantly, being mindful, being fully present in your eating experience will help you enjoy your food, which contributes to your feelings of satisfaction and joy. This satisfaction with your food also helps prevent over-eating.

Eat within a 12 hour window to achieve optimal body fat levels.

By restricting your eating to a window of time each day, you can allow your body to undergo a process called autophagy, which involves the elimination of old and worn-out cells. In turn, this can have many health benefits, including improving blood sugar levels and weight loss.

Eat fruits and vegetables and boost your gut microbiome.

The diversity of your gut microbiome, the collection of bacteria that live in your gut, is lower in those who are overweight. Some gut bacteria extract energy from food better than others, so if you want a diverse gut microbiome, you should eat plant foods like fruit and vegetables, nuts, seeds and whole grains. Eating a variety of colours of fruits and vegetables will also support a wider variety of good bacteria in your body. As they say, “Eat the rainbow every week”. Frozen fruit and vegetables can be cheaper than fresh produce and can obviously last longer if price and longevity are important to you.

This also increases your fibre intake. Fibre prolongs your feeling of fullness after meals, reduces your feeling of hunger and appetite, and reduces your total calorie intake.

Reduce your alcohol consumption.

Alcohol contains 7 kcal per gram, whereas fat contains 9 kcal per gram. Drinking 4 bottles of wine a month adds up to a yearly consumption of around 27,000 kcal, which is equivalent to eating 48 Big Macs per year. Drinking 5 pints of lager each week adds up to 44,200 kcal over a year, equivalent to eating 221 doughnuts.

So, if you’re trying to lose weight you need to think about what you are drinking as well as what you are eating.

4. Move. Find a cardio workout that you like.

You lose weight when you are on calorie deficit, which means that you burn more calories compared to how much you eat. When you’re trying to lose weight at home, cardio is an almost mandatory tip. While it’s much easier to do cardio outdoors, you can do it at home as well. Here are some options of cardio you can do at home:

There are thousands of free exercise videos on YouTube. Experiment on which channels and exercise routines will work best for you.
HIIT workouts are high-intensity interval training sessions that are short in duration but maximize the amount of calories burned and muscle built. HIIT extends your body’s ability to burn calories even after workout.
Skipping rope can burn a great amount of calories and help you tone your muscles. You can even do it without a skipping rope! Try it.

5. Manage your stress and embrace good sleeping habits.

Even if you have a very good diet and you exercise regularly, your body will sabotage your weight-loss efforts if you are experiencing chronic stress or chronic sleep deprivation. Both situations increase your body’s cortisol level.

Long-term exposure to elevated cortisol has a number of negative effects on the body, such as increased blood sugar and decreased action of the hormone called leptin. When leptin levels decrease, this stimulates intense hunger and appetite and can lead to increased food consumption.

Cortisol also promotes protein breakdown, which means that if you are constantly stressed or sleep-deprived, your body is naturally breaking down the muscles you’ve worked so hard for!

6. Change your mindset.

You can’t just eat healthy foods and exercise for a few weeks or months and have long-term weight management. To lose weight, you have to take an honest look at your eating patterns and daily routine, assess your personal challenges to weight loss, come up with a strategy to gradually change these habits, and plan how you’ll deal with these challenges if you’re going to succeed in losing weight. After a setback, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once; it’s an ongoing process. Stick to your healthy lifestyle and the results will be worth it!

Here are some questions to ask yourself to encourage your brain to support you in making the change:

What’s not working?
What triggers the problem?
What stops me from getting what I want?
What beliefs and internal dialogue are not helping me?
What stops me from fixing this?
Who benefits from me not fixing this?
When have I achieved something that was challenging at first? What did I do?
Who do I know who’s like me and successfully achieved their health and weight goals? What did they do?
If I had already achieved my goal and I were looking back, what do I see as the things I had done in order to lose weight?
What will I learn after I’ve reached your goal?
Who else will benefit once I’ve reached my goal?
After I reach my goal, what will happen next?

Practise self-compassion yet curious to find out what happens if you keep moving forward with your goal. Also recheck the ecology of your goal around various aspects of your life and your environment. Aiming for a weight loss goal of 1 to 2 pounds a week is realistic and attainable, but how do you know if it’s realistic for you? To reach this goal, you need to burn 500 to 1,000 calories more than you consume each day through diet and exercise. How can you manage this kind of calorie deficit?

Be flexible and be willing to adjust your plan, keeping in mind what would work best for you as a whole person, not just what would shed the most pounds the fastest.

Start one habit change now!

While every tip may not work for everyone, it’s likely that you’ll find several that will suit your way of living. Try applying a couple of these tips and begin to lose weight today.

Start by asking yourself the powerful questions we’ve shared with you above, and see what happens.

References

https://www.evergreen-life.co.uk/health-wellbeing-library/7-tips-for-weight-loss-how-to-reduce-bmi/

https://www.hindustantimes.com/lifestyle/health/are-you-lactose-intolerant-here-are-food-options-to-fulfill-your-need-of-dairy-products-101672290559726.html

https://www.goodhousekeeping.com/health/diet-nutrition/advice/a17162/lose-weight-faster-karas-0302/

https://www.godigit.com/health-insurance/weight-loss/weight-loss-tips-at-home

https://www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/

https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/12-tips-to-help-you-lose-weight/

https://www.cdc.gov/healthyweight/losing_weight/index.html

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752

Posted on: December 5, 2022February 17, 2023

12 Eating Habits For Permanent Weight Loss

Do you want to lose weight and keep your ideal weight forever? I know it’s easier said than done. I struggled to lose weight for three years after giving birth.

What I learned is that short and quick weight loss programs and quick-fix slimming products don’t produce lasting weight loss by themselves. They can help you lose weight temporarily, but as soon as you stop using them, you gain the weight right back up.

It’s because you haven’t yet developed the right daily habits that actually support lasting weight loss. What you eat, when you eat, how much you eat, how you eat, how you choose and buy your food and how much you move all play an important role in your weight loss.

I know it’s hard to let go of unhelpful habits and it’s equally hard to develop new helpful habits. The key to creating a habit effectively is choosing the simplest, easiest habit you can start with. If it doesn’t work for you, try something else. If it’s too hard for you, dissect it and try one step at a time.

I’m excited to share with you the habits that have helped me achieve permanent weight loss in a safe and healthy way. In this article, I’ll only be talking about habits surrounding food and eating behavior. Stay tuned for my other articles on weight loss.

1. Track your calories.

You can only lose weight if your calorie intake from food is less than the calories you burn. If weight loss primarily involves calories, it’s worth your while to understand and track them.

If you want to learn more about calories and how to track them, please read my posts “Weight Loss: What You Need To Know FIRST” and “Weight Loss: How To Track Your Calories“.

Calorie mindfulness is the best way to lose weight. But if, for whatever reason, you find it impossible to do after giving it a try, don’t worry, there’s still plenty of good habits you can develop.

2. Eat more protein.

Protein is harder to digest compared to carbs and fats. It uses up more energy just by digesting it, helping you burn more calories. And because it takes longer to digest, you feel fuller for longer, which helps avoid cravings.

Examples of good protein source are fish, chicken breast, lean beef, pork loin, egg, greek yogurt, tofu, nuts, seeds, beans, peas and lentils.

Remember, though, that you should not eat too much protein in addition to your carbs and fats. Anything in excess will still be stored in the body as fat. Instead, you can swap your additional protein with some of your fats and sugars. Having 25-50 g of protein in most of your meals would be ideal.

3. Eat more fiber.

Fiber has a similar effect as protein: fiber prolongs your feeling of fullness after meals, reduces your feeling of hunger and appetite, and reduces your total calorie intake.

Notice, for example, that when you eat high-fiber unrefined whole grains for breakfast such as muesli, you feel full for longer.

That’s because fiber also takes longer to digest. It stays in your stomach longer. It absorbs water, providing bulk.

When you increase the portion of fruits and vegetables within your meal, the portion size will be the same but the calorie count will be lower, as well.

Fiber has many other benefits aside from supporting weight loss. It improves bowel movement and it also feeds your gut microbiome, which has diverse benefits to your health.

4. Choose low GI and low GL carbs.

The Glycemic Index (GI) ranks the carbohydrates in your food based on how quickly it affects your blood sugar. If it raises your blood sugar quickly, it’s considered high-GI (GI of 70+). If it raises your blood sugar slowly, it’s low-GI (GI of 55 or less). You can check the GI of your favorite foods in glycemicindex.com.

Examples of low-GI foods are:

vegetables
pulses (beans, peas, lentils)
whole grains (such as oats, muesli and quinoa)

Because low-GI foods raise your blood sugar slowly, your insulin will also be released slowly. Insulin is the hormone released by your pancreas to push blood sugar into your cells.

Low-GI foods help you avoid drastic changes in the levels of your blood sugar and insulin. The result is that you have prolonged energy and you don’t starve and crave shortly after eating. For this reason, low-GI foods are also called “good carbs”.

The opposite is true with high-GI foods, such as:

refined sugars, sugary foods and drinks
white bread
white rice
potatoes

High-GI carbs raise blood sugar quickly. Insulin is released to compensate for this. This leads to feeling hungry shortly after a meal.

Constant drastic changes in your blood sugar and insulin can eventually lead to insulin resistance, which can lead to diabetes.

Glycemic Index (GI) has some limitations mainly due to its changeability depending on how ripe the fruit is, how the food is prepared, and what other foods are eaten with it. It also does not reflect the level of vitamins and minerals the food has.

For example, chocolate cake with frosting has low GI (38) but it doesn’t mean that it’s healthy food. Watermelon has a GI of 72, but it doesn’t mean that it’s bad carbs. GI also does not reflect the amount of calories in the portion size.

These limitations have been addressed by Glycemic Load (GL), which helps you check the quality and quantity of the carbohydrates you eat. GL less than 10 is low, and more than 20 is high.

You can see the GI and GL values in the International Table of Glycemic Index and Load. Don’t worry if you eat high-GI from time to time. Just eat it or offset it with more nutritious low-GI and low-GL foods.

I’ve seen many studies studies that prove the ability of low-GI low-GL to support permanent weight loss as well as overall good health. However, there are also studies saying that the effect of low GI and GL on weight loss has been inconsistent. Check out this meta-analysis, for example.

Nevertheless, low-GI and low-GI particularly works for me and for many people and I recommend it to you, as well. I believe it can help you lose weight if you stick to it and if you are more conscious of your other eating habits, as well.

5. Eat because you are hungry, and stop eating when you’re just full.

Eat because you are hungry and not because it’s out of habit. Before you eat your meals, dessert and snacks, always pause for a minute to ask your self if you are hungry.

If you are, then it’s okay to eat. If you are not hungry, food is not necessary. Food that your body does not need gets converted into fat, leading to weight gain. Do not feel obliged to finish everything on your plate once you are feeling just full.

When tempted to eat when you’re not hungry or to finish everything on your plate even when you’re full, ask yourself the magic question: “Where do I want this excess food to go: to the bin or stored in my body as fat?” That question has been consistently helping me to control my eating. I hope it will help you, too.

Don’t wait for you to feel very full before you stop eating. Stop eating when you’re just starting to feel full. That way, you’ll feel hungry just in time for your next meal, which you’ll enjoy more because you’d be hungry.

Move away from the food, distract yourself and do something else to keep you busy if you find it hard to resist the temptation.

6. Eat smaller portions.

Reducing your portion size will reduce your overall calorie intake. Here are some tips for you to eat smaller portions:

Use a smaller plate. This produces an illusion that you have “plenty” of food on your plate if it somehow fills your smaller plate.

Remember what you ate in your last meal. This can help you decide to eat less for dinner if you remember what you had for lunch.

If you are still hungry after your main meal, you can have dessert but it would be better if you choose the healthier alternative such as fruit and yogurt, or something that is not as calorie-dense.

If you’ve been planning to have dessert, adjust the size of your main course.

If you’re really just craving for dessert, consider having a dessert-only meal.

Buy food in smaller-sized packages.

7. Eat slower.

If you eat slower, you give your body more time to digest the food and build up your feeling of fullness. It also increases the hormones in your digestive system which are responsible for detecting fullness.

Here are some tips on how you can eat slower:

Chew your food longer than you usually do. Chew soft food 5-10 times, and chew harder food up to 32 times before swallowing. I’ve recently counted the number of times I chew my harder food, it actually ranged between 30 and 35. How about you?
Put down your utensils while chewing.
Use your non-dominant hand.
Use a smaller spoon and fork.
Use chopsticks if you are not a regular chopsticks user. Have fun!

8. Eat mindfully.

If you are paying attention to what you are eating, you will experience more pleasure from it, it will satisfy your appetite more, and you will stop eating when your appetite is satisfied. Being mindful will also enable you to notice if you are starting to feel full.

Here are some tips on how you can be more mindful when you are eating:

Feel the pleasure of your food: how it smells, tastes, and feels in in your mouth
Use a heavy plate, heavy cutlery and a heavy glass as they heighten the pleasure of eating.
Sit down on the dining table for your meals.
Avoid eating on the go while standing up or walking.
Avoid watching TV.
Avoid browsing your phone.

When you are watching TV or when you’re browsing on your phone while eating, your brain is distracted, and so it is not able to accurately tell that you’ve had enough to eat. This can lead to overeating.

9. Use menthol mouthwash or brush your teeth after meals.

Menthol mouthwash reduces craving, appetite and hunger after meals, which means it can help you avoid snacking in between meals or just before bedtime.

Look for an alcohol-free mouthwash so you don’t kill the good bacteria in your mouth, which you need in promoting oral health.

10. Don’t buy calorie-dense snacks.

Do you eat snacks even if you’re not hungry, just because you have them in your house? Do you find yourself rummaging through your stash of snacks if you’re bored or stressed or angry?

If you don’t have the snacks in the house, you won’t be tempted to eat them. Don’t buy them. It’s a matter of resisting it once at the supermarket, or resisting it constantly if it’s in your house.

(Actually, my husband used to say that to me a lot, because I looooooove snacking. I didn’t listen to him at first, which led to more snacking and weight gain. But when I finally stopped buying my favorite snacks, I stopped snacking, as well! It’s a miracle!)

I’m not saying that you should never snack. You can, just make sure you don’t go over your calorie requirement because of them.

If having them in your house makes you go over your calorie requirement regularly, then it’s worth not having them in your house at all.

However, eating snacks does not necessarily mean it will make you gain weight. If you are hungry, it means you need food, but choose your snacks wisely, considering their calories so you can stay within your target.

Consider snacking on healthier options such as boiled egg or carrot, bell pepper and cucumber slices with hummus or nut butter without added sugar.

If you’re on the go, have a packet of nuts and seeds or fruit with you.

If you particularly love chocolate and won’t have no as an answer, have a small portion of 90%-100% dark chocolate.

11. Don’t go to the supermarket when you’re hungry.

Your senses can wreak havoc on your appetite when you go to the supermarket on an empty stomach. Trust me, I’ve been there many times.

Supermarkets release a distinct aroma of fresh bread which stimulates the appetite, making you more likely to buy extra food. The drinks and food will also look more visually appealing when you are hungry.

Do you remember how much you bought at the supermarket the last time you went there hungry?

12. Eat your meals within a 12-hour period.

Without food intake for several hours, your liver releases enzymes that break down your stored fat and cholesterol, which means that your liver is helping you burn fat. This also improves blood sugar control and appetite signalling.

Some people can go for several hours or days without food (fasting) and they report several health benefits with it. However, long periods of fasting can be problematic for some and impossible for many.

12 hours without food (micro-fasting) is manageable for most of us. If you finish your dinner at 7 pm, start your breakfast at 7 am. Outside your 12-hour eating window, you can have water and tea, but move away from caffeine at night.

This would also help you control your late-night snacking.

If skipping breakfast works for you, skip it, just make sure that you are not binge-eating at lunch and dinner. Skipping meals does not guarantee weight loss if you are eating excessive calories in your other meals.

Choose At Least One Simple Habit You Can Start Now

My goal is to inspire you to develop simple health habits one at a time. You’ll be surprised to see how your new habit will eventually make you feel better about your health and about yourself.

Your habits also have a compounding effect, and they’ll lead you to the kind of health and the kind of life that you’ll have 20, 30, 50 years from now. It would be great if you work towards the kind of health you want to enjoy in your retirement years.

Which one of these would you like to start with today?