12 Helpful Tips That Will Guarantee You Lose Weight

 

1. Don’t skip breakfast

Research shows that eating breakfast helps you control your weight. Some people skip breakfast as they think it will help them loose weight but missing meals doesn’t help us lose weight and isn’t good for us because we can miss out on essential nutrients.  It could also encourage us to snack more throughout the day because you feel hungry’. Check out five healthy breakfasts.

2. Eat regular meals

Some people think missing meals will help them lose weight, but it has been shown that eating regularly during the day helps to burn calories at a faster rate as well as reduce the temptation to snack on foods high in fat and sugar. Find out more about eating heathily.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Read up on getting your 5 A Day.

4. Get more active

Studies show that regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone. Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 litres) of fluid, preferably water, every day – or more if it’s warm or you’re exercising.

6. Eat high-fibre foods

Foods containing lots of fibre will keep you feeling full for longer, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Find out more about reading food labels.

8. Use a smaller plate

Studies show that people who use smaller plates tend to eat smaller portions and still be satisfied. By eating with smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. Don’t ban foods

Don’t ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you can’t enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Don't stock junk food

To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn and fruit juice.

11. Cut down on alcohol

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain. Find out more about calories in alcohol.

12. Plan your meals

Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days’ worth of meals and snacks. Make a shopping list, but don’t shop when you’re hungry as that can lead to high-calorie impulse buys!

Source: www.nhs.com

Can I Lose Weight And Have A Social Life?

3 Tips for Making Healthy Choices in Social Settings

As someone who has lost over 60 pounds and kept it off for over 12 years now, today I feel very blessed to work with people all over the world helping them to achieve their weight loss goals, without dieting or deprivation.

As a weight loss expert, one of the most common questions I get asked is, “What should I eat and drink when I’m out at social events?”

• Is this something that you struggle with too?
• Would you like to know how you can still be social, and lose weight at the same time?
• Have you ever wondered what you should do when you attend a work function or family gathering?

If so, then in this article, are my 3 top tips to help you lose weight naturally, even whilst attending numerous parties, work events and family gatherings. 

Tip #1: Mental Preparation.
At social events, it is important to mentally prepare yourself beforehand, so that once you are at the event, you can stay focused on achieving your health goals. As someone who is on a health mission, you may have very different priorities than most people at the party. Once there, remind yourself of this frequently!

Before the event, and whilst you are there, mentally ‘coach yourself.’ Reconnect back to your ‘bigger’ goals: remind yourself what you most desire.

You want to get strong

You want to lose weight

You want to feel healthy

You want to heal your body

You want to get your body back into balance

You want to feel good again

If you mentally prepare yourself beforehand, making empowering healthy choices will be easy. Even better, you will leave the party feeling proud of yourself. 

Tip #2: Think Addition, Not Deprivation.

Adopt the mindset of addition, never deprivation… 

Deprivation is the old-school way of losing weight. Plus, as Jon Gabriel and I share, it just doesn’t work over the long term (it can even do more harm than good!). As you start adding nutritious foods and drinks that nourish your body, it makes sense to also substitute real foods for fake foods wherever possible.

At social events, you will most likely come face to face with your ‘nemesis’ food; whatever that might be for you:

• Cookies
• Cake
• Fluffy white bread, margarine
• Crisps and chips
• Burger and chips
• Cheesy pizzas
• Cocktail sausages
• Artificial fizzy drinks…

The list of fake ‘party’ foods goes on… But remember, these are man-made foods, they are not real food. 

Remind yourself that your beautiful body does not even recognize these ingredients. They are not food you want to eat or put in your body. Eating these foods will certainly not help you lose weight. Eating these foods can make you gain weight…

Instead, try adding these real foods into your body…

• Juicy watermelon chunks
• Juicy pineapple chunks
• Platter of Veggie dippers
• Guacamole, hummous and dips
• Big colourful salads
• Mixture of different grilled vegetables, flavoured with tasty dressings, herbs and lemon juice
• Grated carrot or beetroot
• Grilled fish, grilled chicken or grilled zucchini
• Stuffed red peppers
• Grilled tomatoes
• Chocolate mousse made with avocado and coconut

If you know that you are going to a family gathering where the food/drinks are not healthy, if possible, take your own!
Who knows, you might even inspire your friends to eat real food as well! 
Add into your life – including your social life- foods that your body knows and recognizes.
Most importantly, keep choosing foods that will help you effortlessly achieve your health and weight loss dreams. 

Tip #3: Healthy Alternatives to Alcohol

At social events, instead of not drinking at all, try delicious non-alcoholic drink alternatives made from real food. Besides the damaging and dehydrating effects of drinking too much alcohol, it negatively influences your decision-making process, which will make it more challenging to stay committed to your health goals! 

Along with alcohol, substitute any ‘juice’ from a box or can, even if they say ‘natural’. These kind of juices and drinks are very disruptive to your body’s delicate internal chemistry, and disastrous for your weight and waistline.

They are made with high corn fructose syrup or refined sugars, along with artificial additives, colourings, flavourings and preservatives. They are made in a science lab and are a chemical concoction that is horrendous and damaging for your immune system, your brain, and your digestive system.

Here is an easy way to substitute these fizzy, sugary or alcoholic drinks for healthier alternatives instead

Start with the most gorgeous glass jug you can find. ¾ fill it with mineral, still or soda water. Add in generous amounts of freshly squeezed lemon, lime, pineapple, or orange juice. Then add in chunks of cucumber, pineapple or melon. Lemon and lime wedges are great too if desired.

Other ideas are pomegranate seeds, cherry halves, pieces of strawberries, raspberries, blueberries, blackberries… Let your imagination play!

Finish your drink with sprigs of fresh basil or mint. Drink immediately or leave to infuse. 
Serve in beautiful cocktail glasses of your choice.

These drinks looks amazing when served and are a party winner every time. They are very refreshing, especially when you squeeze the wedges to flavor it with fresh lemon or lime juice. Simply delicious!


If you are at a restaurant or bar, try ordering a large mineral water served with a generous wedge of lemon or lime in a tall glass.

Ask if they have any fresh non-alcholic alternatives. Perhaps a fresh berry smoothie. Or could they do you a freshly squeezed apple and ginger juice. Or a refreshing cucumber and mint juice in a tall glass with a straw. YUM!

If the places you currently frequent don’t serve these types of drinks, maybe it’s time for you to start looking for cafes, bars and restaurants that do serve healthy options…

Yes… You Can Lose Weight and Still Be Social

Losing weight is about taking charge of your life. Make the decision to go after your health and weight loss dreams and you can attend any party under the sun and still not want to put fake food in your body. 

Create the mindset for success and use the power of substitution to make healthy choices for yourself.
Eating real food is an active act of self-love and nourishing yourself from within.

Have fun with substituting and adding in healthy foods to your life.
Play and experiment with different ideas and food choices and over time, you’ll learn how to find healthy foods and drinks that are far superior to fake ones that truly align with your health goals.
And remember, you can do this. 

* On a side-note, many people drink alcohol to deal with ‘social anxiety’. If social anxiety is a problem for you, I suggest you check out other healing modalities such as emotional freedom technique (EFT) or tapping. 

I hope that you find this blog post helpful on your healing journey…

Source: The Gabriel Method

Health Hub Stress Buster!

“Think of a recent time you felt stressed. Maybe it was during an argument with your spouse, or a meltdown with your kids. Maybe you were stuck in traffic and late for an important meeting. Or maybe you were lying in bed, worrying about work. Whatever the cause of your stress, your body and brain were almost certainly experiencing the same thing: boiling blood pressure, a churning stomach, tight muscles and a racing mind.”

Sounds all too familiar, right?

In her recent feature article on the effects of exercise on physical and emotional stress, found in the March 2013 IDEA Fitness Journal, Kelly McGonigal, PhD, IDEA author/expert and a health psychologist and lecturer at Stanford University, painted this vivid picture for readers.

The next time you experience the stress response, try the following tips offered by McGonigal and other IDEA authors/experts to help you cope.

1. Exercise. McGonigal suggests that exercise can protect the brain, heart and even our DNA from stress. “Research has identified several ways that exercise protects the brain from stress—and evenreverses the effects of chronic stress on the brain (Stranahan & Mattson 2012; Rothman & Mattson 2012).”

2. Diet. McGonigal also suggests eating a less-processed, plant-based diet. “[Both have] been associated with higher heart rate variability and longer telomeres (Fu et al. 2008; Mirabello et al. 2009; Lin, Epel, & Blackburn 2012). This type of diet likely increases resilience by reducing inflammation, insulin resistance and other metabolic risk factors associated with chronic stress,” she says.

3. Pilates. Christine Romani-Ruby, MPT, ATC, co-owner of PowerHouse Pilates and assistant professor of physical therapy at California University of Pennsylvania believes in Pilates practice for stress management. “The Pilates method is a successful tool for self-management of the stress reaction. In fact, in 1920 Joseph Pilates (founder of the Pilates method) defined his work with six principles that are remarkably similar to today’s proven methods of managing stress: relaxation, breath, concentration, guided imagery, heightened body awareness and mindfulness” Read more about how Pilates principles can bust stress in your life.
4. Meditation. To date, more than 1,300 studies have documented the effectiveness of meditation as a health practice, including lowering heart rate, muscle tension, stress hormone secretion and resting blood pressure. Many hospitals and medical clinics use meditation in stress management and other health promotion programs in order to relieve stress. Learn a few tips and techniques to start meditating from Michele Hebert, international mind-body health and fitness expert.

5. Yoga. Shirley Archer, JD, MA, IDEA spokesperson and certified yoga and Pilates teacher, suggests trying a yoga practice to combat stress. “In a study reported in Evidence-Based Complementary and Alternative Medicine (2012; doi: 10.1155/2012/501986), researchers found that brief periods of yoga or meditation helped reduce stress among office workers,” writes Archer. “Data analysis showed that both yoga and guided meditation reduced perceived stress (the mental aspect), and this effect continued through the post intervention period. The yoga intervention reduced more physical markers of stress than guided meditation; however, both practices lowered respiration rates.”

6. Visualization. Archer also recommends adding visualization to mind-body classes to enhance stress relief. “Visualizing comforting images reduces stress levels—that much has been known for some time. Now scientists have verified that individuals who are skilled at “seeing” mental imagery reduce their stress levels more than those who are less adept at the task.”

7. Relaxation. Mary Bratcher, MA, IDEA author, certified life coach and co-owner of The BioMechanics, suggests taking it easy to help relieve stress. “Relaxation is a crucial part of your stress management plan. Try these methods of alleviating stress: 1. Determine how you like to relax and then schedule activities you prefer (e.g., go mountain biking, take a bath, play basketball or go for a stroll). 2. Take a “time-out”—breathe deeply, turn off your phone, stop moving, start moving, etc. 3. Accept offers of assistance from others or ask for help when you need it. 4. Eat, drink and be merry—choose healthy food, drink lots of water and get plenty of rest.” Learn more tips from Brachter by reading the full article.

www.ideafitness.com

 

10 Exercise Myths

These May Surprise You!

Although some old fitness fictions, such as “no pain, no gain” and “spot reducing” are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common exercise myths as well as the not-so-common facts based on current exercise research. 

Exercise Myth 1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity. The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually. 

Exercise Myth 2. If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease. 

Exercise Myth 3. Yoga Is a Completely Gentle and Safe Exercise. Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout. 

Exercise Myth 4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want. In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know. 

Exercise Myth 5. Exercise Is One Sure Way to Lose All the Weight You Desire. As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management. 

Exercise Myth 6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up. Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage. 

Exercise Myth 7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries. Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs. 

Exercise Myth 8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable. In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise. 

Exercise Myth 9. Overweight People Are Unlikely to Benefit Much From Exercise. Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity. 

Exercise Myth 10. Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit. Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the “best” program for you is the one you will participate in consistently. 

www.ideafitness.com

Weight Loss Tips From The Health Hub

More Tips From Real-Life Slimmers!

Keep a photo diary

From Carrie Sorrell, 20, from Hertfordshire. Lost 28kg (four and a half stone).

"I asked my partner to take photographs of me in my underwear and kept a photo diary. It meant I could see what I really looked like underneath my clothes. I also recorded my measurements, targets and feelings. It was a great way to keep motivated as I saw the pounds and inches disappearing."

Track weight loss monthly, not weekly

From Wendy Jenks, 38, from Eastleigh, Hampshire. Lost 24kg (three stone 11lbs).

"One thing I was told stuck in my mind: it's a good idea to consider your weight loss over a month rather than getting disheartened after a disappointing week."

Find ways to walk

From Karen Baird, 31, from Shepshed, Leicestershire. Lost 25kg (over four stone).

"I used to hate the fact that I seemed to be constantly going up and down the stairs. Now I see it as a leg-toning exercise. I also walk a couple of miles a day with the children instead of always using the car. It's good for me, them and the environment."

Visualise the new you

From Karen Thompson, 28, from Bedford. Lost 32kg (five stone).

"I used to meditate and visualise the new, slimmer me. I would imagine myself wearing a brand new dress or a tight pair of jeans and feeling great. Not only did it relax me, but it really helped me stay focused."

Set small, achievable targets

From Sonia Nurse, 34, from Holmes Chapel, Cheshire. Lost 54kg (eight and a half stone).

"I know how soul-destroying it can be to think how far you've got to go, so my advice is to set little targets along the way, such as the next half-stone or dress size. That's what worked for me."

Get sponsored

From Amanda Richards, 35, from Sussex. Lost 19kg (three stone).

"I signed up to run a 5km race. I got loads of people to sponsor me and it was for a charity that meant a lot to me. I knew I had to get fit to run the race and I couldn't let everyone down, so I had the perfect reason to stay motivated."

www,NHS. com

TRUE BENEFITS OF SPORT & FITNESS

Physical Education

Health and fitness www.health.com

There are plenty of reasons why getting off the couch and into your games kit is a good thing. Our bodies are like cars; they need to move to function well!

Physically, sport helps you lose weight, enjoy a more toned body and show stamina on the sports field. Regular exercise also boosts self-confidence and mental concentration. Even if you’re no Johnny Wilkinson, being fit is a big plus; enhancing co-ordination, agility and cardiovascular fitness. You’ll probably even pick up some new mates whilst you’re at it.

Benefits of sport

Regular exercise improves health and fitness. Health is defined as a state of complete mental, physical and social well-being; not merely the absence of illness or infirmity. Fitness is the ability to meet the demands of the environment.

Mental benefits include:

• improved confidence
• relief of stress/tension and stress related illness 

Physical benefits include:

• losing weight
• improved posture
• improved body shape

Social benefits include:

• meeting people
• making friends

Competing improves self esteem

Sport is a good way of relieving stress

Being a member of a sports club and regularly participating in sport will develop personal qualities from:

• Co-operation – working with others.
• Competition – testing yourself against others.
• Physical challenge – testing yourself against the environment or your best performances.
• Aesthetic appreciation – recognizing quality of movement in a performance.

Health related fitness factors

Everyone needs to have a level of fitness for everyday activities.

Health related exercise improves the health related fitness factors which are also useful to sportspeople. These are:

• Cardiovascular fitness is the ability to exercise the whole body for long periods of time and is sometimes called stamina.
• Muscular strength is the amount of force a muscle can exert against a resistance. It helps sportspeople to hit, tackle and throw.
• Muscular endurance is the ability to use voluntary muscles many times without becoming tired. It helps sportspeople to sprint or repeat quick actions for longer.
• Flexibility is the range of movement possible at a joint. It helps performers to stretch and reach further.
• Body composition is the percentage of body weight which is fat, muscle or bone. It helps sportspeople depending on the type of sport they play, eg heavy rugby players are more effective in the scrum than lightweight players, but light long distance runners will always beat heavyweights.
• NB If you are studying AQA, you should also list speed as a health related fitness factor.
• Speed is the differential rate at which an individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move. This helps all games players to move into position or get away from opponents quickly.

Skill related fitness factors

Sportspeople exercise to improve fitness and performance.

Skill related fitness factors are essential for success in sport.

These are:

• Agility - the ability to change the position of the body quickly and with control. This helps team players dodge their opponents.
• Balance - the ability to retain the centre of mass above the base of support when stationary (static balance) or moving (dynamic balance). This helps gymnasts maintain their position and prevents games players from falling over at speed.
• Co-ordination - the ability to use two or more body parts together. This helps all athletes to move smoothly and quickly especially when also having to control a ball.
• Power - the ability to use strength at speed. This helps athletes to jump high, throw far or sprint quickly. Power = Strength x Speed.
• Reaction time - the time between the presentation of a stimulus and the onset of a movement. This helps swimmers to make a fast start.
• NB If you are studying Edexcel, you should list speed as a skill related fitness factor.
• Speed is the differential rate at which an individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move. This helps all games players to move into position or get away from opponents quickly.

Dancers need good static and stationary balance

Rugby players use agility to dodge opponents

Being A Good Sport Ranks As TOP 'FUN' FACTOR In Study Of Youth Sports

 

 

 

If you think winning is one of the key determinants that makes organized sports fun for kids think again: Winning along with other mental bonuses ranked near the bottom of 81 determinants of fun, each of which falls into one of 11 big fun factors, according to a new study. In this first of a kind study, a research team used a method called concept mapping in order to map "fun" in youth sport.

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A new study identifies the top factors that make organized sports fun for kids.

Credit: JOHN GARDINER/DC Stoddert Soccer, Inc.

If you think winning is one of the key determinants that makes organized sports fun for kids think again: Winning along with other mental bonuses ranked near the bottom of 81 determinants of fun, each of which falls into one of 11 big fun factors, according to a new study. Despite the common belief that winning is all important when it comes to the "fun" factor, very little research had been done to actually identify and quantify what goes into this elusive concept -- until now.

The results of this study might help researchers develop proven ways to keep kids involved in organized sports, which can help maintain a healthy body weight. Right now, more than one out of three U.S. children and adolescents are overweight or obese and many drop out of organized sports early in life -- often saying the activity just isn't fun anymore.

In this first of a kind study, Amanda J. Visek, PhD, associate professor of exercise science at Milken Institute School of Public Health (Milken Institute SPH) at the George Washington University and her research team used a method called concept mapping in order to map "fun" in youth sport.

First, they asked 142 soccer players, 37 coaches and 57 parents to identify all of the things that make playing sports fun for kids. When all of their ideas were pooled and synthesized, 81 specific determinants of fun were identified. Next, the study participants were asked to sort the 81 fun-determinants in a way that made sense to them and then finally to rate the determinants on their importance, frequency and feasibility.

The study showed that:

• There are four fundamental tenets to creating fun -- that is, there are internal, external, social and contextual factors that make up the complete fun experience for kids.
• The 11 fun factors lie within the fundamental tenets and include Being a good sport, Trying hard, Positive coaching, Learning and improving, Game time support, Games, Practices, Team friendships, Mental bonuses, Team rituals, and Swag.
• The 11 fun factors are each defined by the various 81 fun-determinants -- specific, actionable behaviors that foster fun.
• Among the 11 fun factors, Being a good sport, Trying hard, and Positive coaching were the most important when it comes to fun; together, these three factors were coined the "youth sport ethos" -- a collection of 28 fun-determinants that set the standard for promoting a culture of fun.

"When the FUN MAPS are viewed three-dimensionally, the youth sport ethos becomes very apparent. Most remarkably, Being a good sport, Trying hard and Positive coaching came in as the top three most important factors to having fun," says Visek. "At the same time, Swag -- such as having a cool uniform or the latest sports gear -- was rated as the least important determinants of fun."

The full results of this innovative study appeared July 10 online in the Journal of Physical Activity & Health. All of the study participants were involved in organized youth soccer programs in the larger Washington, D.C. metropolitan area; however, over 75 percent of the kids that participated in the study also played sports other than just soccer. "It was important to us, particularly at the brainstorming stage of the study when the participants generated their ideas of all of the things that make playing sports fun that they identified as many things as they could within the entire scope of their youth sport experiences. In the end, the FUN MAPS essentially provide youth sport with a road map to fun," says Visek.

The results of this study are important and timely given that the number one reason kids drop out of organized sport is because it is not fun anymore. In fact, about 70 percent of kids drop out of organized sports by the time they reach middle school -- a statistic that worries public health officials because it is thought to contribute to the rising prevalence of obesity and physical inactivity in the United States.

This study helps clarify what really matters when it comes to having a good time playing the game, and can help coaches and leagues inject more fun into the overall sport experience in order to keep kids playing. "Coaches, parents, and youth sport administration should take the findings into account when organizing and running sports leagues for kids," says Heather Manning, a research associate at Milken Institute SPH, that has worked closely with Visek over the last year analyzing the study's findings.

An estimated 60 million boys and girls participate in organized sports and public health researchers hope to discover elements that will help keep them involved for the long haul.

"Keeping kids involved in sports in childhood and throughout their adolescence would be a significant public health breakthrough. The FUN MAPS can help do that. As a public health practice, sport participation can be a major source of physical activity and as such offers the well documented benefits of regular exercise. This is particularly important for children and adolescents," says Visek. "Moreover, the longer we can keep them participating in sport, the greater likelihood we have of helping them establish a habit of regular physical activity for the rest of their lives."

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Story Source:

George Washington University Milken Institute School of Public Health.

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Journal Reference:

Amanda J. Visek, Sara M. Achrati, Heather Manning, Karen McDonnell, Brandon S. Harris, Loretta DiPietro. The Fun Integration Theory: Towards Sustaining Children and Adolescents Sport Participation. Journal of Physical Activity & Health, 2014

WEIGHTY ISSUE: Stress And High-Fat Meals Combine To Slow Metabolism In Women

 

 

A new study in women suggests that experiencing one or more stressful events the day before eating a single high-fat meal can slow the body’s metabolism, potentially contributing to weight gain.

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Eating high fat comfort foods a day after being stressed out could lead to weight gain in women of up to 11 pounds a year, according to a new study by researchers at The Ohio State University Wexner Medical Center.

Credit: Ohio State University Wexner Medical Center

A new study in women suggests that experiencing one or more stressful events the day before eating a single high-fat meal can slow the body's metabolism, potentially contributing to weight gain.

Researchers questioned study participants about the previous day's stressors before giving them a meal consisting of 930 calories and 60 grams of fat. The scientists then measured their metabolic rate -- how long it took the women to burn calories and fat -- and took measures of blood sugar, triglycerides, insulin and the stress hormone cortisol.

On average, the women in the study who reported one or more stressors during the previous 24 hours burned 104 fewer calories than nonstressed women in the seven hours after eating the high-fat meal -- a difference that could result in weight gain of almost 11 pounds in one year.

The stressed women also had higher levels of insulin, which contributes to the storage of fat, and less fat oxidation -- the conversion of large fat molecules into smaller molecules that can be used as fuel. Fat that is not burned is stored.

"This means that, over time, stressors could lead to weight gain," said Jan Kiecolt-Glaser, professor of psychiatry and psychology at The Ohio State University and lead author of the study. "We know from other data that we're more likely to eat the wrong foods when we're stressed, and our data say that when we eat the wrong foods, weight gain becomes more likely because we are burning fewer calories."

Previous research also has shown that people who experience stress and other mood disruptions are at higher risk of becoming overweight or obese. This study, the researchers say, appears to illustrate at least one mechanism behind that connection.

The research is published in the journal Biological Psychiatry.

The study was conducted in 58 women, average age 53, and included two admissions to Ohio State's Clinical Research Center for daylong analyses. To regulate their food intake for 24 hours before eating the high-fat meal, researchers supplied the participants with three standardized meals on the previous day and instructed them to fast for 12 hours before reporting for their study visit.

On the day of admission, the participants completed several questionnaires to assess their depressive symptoms and physical activity and were interviewed about stressful events on the prior day. Thirty-one women reported at least one prior day stressor on one visit and 21 reported stressors at both visits. Six women reported no stressors.

Most of the reported stressors were interpersonal in nature: arguments with co-workers or spouses, disagreements with friends, trouble with children or work-related pressures.

The research meal consisted of eggs, turkey sausage, biscuits and gravy -- roughly equivalent in calories and fat to a loaded two-patty hamburger and French fries at a fast-food restaurant. Participants were required to eat the entire meal within 20 minutes.

"This is not an extraordinary meal compared to what many of us would grab when we're in a hurry and out getting some food," said Kiecolt-Glaser, also director of the Institute for Behavioral Medicine at Ohio State.

The control for comparison in this randomized trial was that one meal contained saturated fat and another was high in a different kind of fat: sunflower oil containing monounsaturated fat, which is associated with a variety of health benefits.

"We suspected that the saturated fat would have a worse impact on metabolism in women, but in our findings, both high-fat meals consistently showed the same results in terms of how stressors could affect their energy expenditure," said Martha Belury, professor of human nutrition at Ohio State and a co-author of the study.

Before the meal, participants rested for 30 minutes and their energy expenditure -- or calories burned by converting food to energy -- was tested during that time. After they ate their meal, their metabolic rate was tested for 20 minutes of every hour for the next seven hours. Researchers obtained this data by using equipment that measured inhaled and exhaled airflow of oxygen and carbon dioxide.

"By measuring the gas exchange, we can determine their metabolic rate: how much energy their body needs during the time being measured," Belury said. "The participants burned fewer calories over the seven hours after the meal when they had a stressor in their life the day before the meal."

Researchers also took multiple blood samples "so we could follow throughout the day what was happening metabolically after eating the high-fat meal," Kiecolt-Glaser said.

The stressors' effects of increasing insulin had a time element: Insulin spiked soon after the high-fat meal was consumed and then decreased to roughly match insulin levels in nonstressed women after another 90 minutes.

A history of depression alone did not affect metabolic rate, but depression combined with previous stressors led to a steeper immediate rise in triglycerides after the meal. Triglycerides are a form of fat in the blood, and high levels are considered a risk for cardiovascular disease.

"With depression, we found there was an additional layer. In women who had stress the day before and a history of depression, triglycerides after the meal peaked the highest," Kiecolt-Glaser said. "The double whammy of past depression as well as daily stressors was a really bad combination."

The researchers are reluctant to extend these findings to men because men tend to have more muscle than women, which would affect their metabolic rate, Belury said.

But the findings do offer one more motivation to keep healthful foods nearby.

"We know we can't always avoid stressors in our life, but one thing we can do to prepare for that is to have healthy food choices in our refrigerators and cabinets so that when those stressors come up, we can reach for something healthy rather than going to a very convenient but high-fat choice," Belury said.

This research was supported by grants from the National Cancer Institute and the National Institutes of Health, including funding of Ohio State's Center for Clinical and Translational Science, home to the Clinical Research Center.

Additional co-authors include Diane Habash of the School of Health and Rehabilitation Sciences, Rebecca Andridge and Juan Peng of the College of Public Health Division of Biostatistics, and William Malarkey of the Department of Internal Medicine, all at Ohio State; and Christopher Fagundes of MD Anderson Cancer Center.

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Story Source:

Ohio State University

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Journal Reference:

Janice K. Kiecolt-Glaser, Diane L. Habash, Christopher P. Fagundes, Rebecca Andridge, Juan Peng, William B. Malarkey, Martha A. Belury

Think FUN When You're Exercising And You'll Eat Less Later!

 

 

If you think of your next workout as a 'fun run' or as a well-deserved break, you'll eat less afterward, research has shown. However, if you think of it as exercise or as a workout you'll later eat more dessert and snacks, to reward yourself. For beginning or veteran exercisers, the bottom line is this: "Do whatever you can to make your workout fun. Play music, watch a video, or simply be grateful that you're working out instead of working in the office," said one author.

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These studies point to one reason why people in exercise programs often find themselves gaining weight. According to Werle, "the notion is that some exercisers have a tendency to reward themselves by overeating after their workout.”

Think of your next exercise workout as a "fun run" or as a well-deserved break, and you'll eat less afterward. Think of it as exercise or as a workout and you'll later eat more dessert and snacks to reward yourself.

 

These new findings from the Cornell Food and Brand Lab study involved two studies where adults were led on a 2 km walk around a small lake and were either told it was going to be an exercise walk or a scenic walk. In the first study, 56 adults completed their walk and were then given lunch. Those who believed they had been on an exercise walk served and ate 35% more chocolate pudding for dessert than those who believed they had been on a scenic walk.

In the second study, 46 adults were given mid-afternoon snacks after their walk. Those thinking they taken an exercise walk ate 206 more calories of M&Ms, which was over twice as much -- 124% more -- than those who had been told they were on a scenic walk. "Viewing their walk as exercise led them to be less happy and more fatigued," says lead author, Carolina Werle, professor at Grenoble Ecole de Management in France.

Together, these studies point to one reason why people in exercise programs often find themselves gaining weight. According to Werle, the notion is that some exercisers have a tendency to reward themselves by overeating after their workout."

For beginning or veteran exercisers, the bottom line is this: "Do whatever you can to make your workout fun. Play music, watch a video, or simply be grateful that you're working out instead of working in the office," said Brian Wansink, author and Director of the Cornell Food and Brand Lab. "Anything that brings a smile, is likely to get you to eat less," he added.

The article, published this month in Marketing Letters, was coauthored by Dr. Brian Wansink of Cornell University and Dr. Collin Payne of New Mexico State University.

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Source: Cornell Food & Brand Lab

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Journal Reference:

Carolina O. C. Werle, Brian Wansink, Collin R. Payne. 

Cut Hunger Pangs With Almonds

Are you a bit of a grazer? If so, you aren’t alone. An estimated 97% of British people are reported to be munching their way through at least one snack a day – a habit that is linking more and more of us to obesity and weight gain.

But, not all snacking is bad and one food that we are encouraged to eat is almonds. Full of vitamin E, manganese and magnesium, these sweet nuts are high in monounsaturated fats – the same health-promoting fats that are found in heart disease-reducing olive oil. They have also been proven to reduce hunger without increasing our waistlines. Result! But where’s the research?
Dr Richard Mattes, professor of nutrition science at Purdue University, Indiana undertook some research into the benefits of snacking on almonds. He claimed that, “Almonds may be a good snack option, especially for those concerned about weight.”
Here’s a closer look into Dr Mattes’ research which involved each volunteer eating around 30 individual nuts a day.
The research
Researchers at Purdue University, Indiana conducted a four-week trial to investigate the effects of eating almonds on weight and appetite. This study involved 137 adults with an increased risk of type 2 diabetes. The participants were divided into five groups: a control group that avoided all nuts and seeds; a group that ate 1.5oz of almonds at breakfast, and one that ate the nuts at lunch; a group that snacked on them in the morning, and one that ate them in the afternoon. The volunteers were not given any other rules other than to follow their usual eating patterns and physical activity.
The results
The study showed that eating 1.5oz of dry-roasted, lightly salted almonds every day reduced volunteers’ hunger, improved their Vitamin E levels and ‘good’ fat intake. It also did not cause them to pile on the pounds. Even though they were eating approximately 250 calories a day in the form of the almonds, they did not eat any more calories overall.
Eating almonds also reduced hunger levels and increased the feeling of fullness in both normal and overweight people. Almonds have also previously been shown to increase the feeling of fullness which thought to be due to the high fibre, protein and monounsaturated fat content within almonds.
Further health benefits of almonds
Not only do almonds taste great, curb hunger and fill us full of good vitamins, they have also been attributed to decreasing our risk of liver cancer. This is largely down to the vitamin E within them which can also help protect our bodies against heart disease and eye damage. Further research has also shown that they can help prevent diabetes as they help improve insulin sensitivity and reduce cholesterol levels.
It is important to note, however, that all nuts are very high in fat so they should be enjoyed in calorie controlled portions.
Munchies tip: Weigh out a small amount of nuts at home and bring a portion to work with you each day. This will stop you from scoffing more than the recommended daily amount

Mind Over Munchies; Jessica Attinger