Cheater Cheater Pumpkin (Pie) Eater

I see a lot of questions/comments about "cheat days" when people are trying to lose weight and eat healthier - days where people take a break from their diet and eat whatever they want. Here's my take on it:

You shouldn't need cheat days.

Think about it from your body's perspective: It's subjected to a strict diet for 6 days, then all of a sudden comes one day full of calories and alcohol and whatnot, then back to the strictness. It throws off the balance, and for most, it can mess up the metabolism, which will affect the ability to burn off those extra calories. You are basically putting your body in starvation mode, then giving it a ton of food - so it's like "OMG I'm finally getting noms, I must store it, because lord knows when I'll get them again!" Which is the exact opposite of what you're trying to do.

A healthy diet doesn't mean deprivation - in fact, if you feel deprived, you are not going to stick to the diet for long, and probably will follow with a major binge period (not just one day). Then you over-restrict again, give up because you're so unhappy and deprived, and binge again. Sound familiar? I've seen multiple people end up with weight gain and even thyroid problems thanks to this yo-yo dieting cycle. This is why I'm totally against most fad/crash diets, cleanses, and fasts, because your body reacts the exact same way as it does with "cheat days", just over longer time periods.

It is quite possible to eat what you want, when you want, and still lose weight; it's just a matter of the amount you eat (Learn how to start here). We feel like we have to eat "healthy" 100% of the time when trying to make changes to our lifestyle. We feel guilty when we do indulge in something or give into a craving. The thing is, it really is ok to eat "regular" food - and you shouldn't need to designate a special day to do it! A cookie or slice of pizza here and there isn't going to derail your progress, those things are a drop in the bucket compared to all the other positive changes and choices you make daily. So don't feel guilty, eat in moderation, and you will be happier and healthier overall. =)

Happy Noms!

Nami

Fact or Fad? Myths and Truths about Obesity

A recent study published in the New England Journal of Medicine looked at 7 common myths about obesity that both the public and healthcare providers hold as true, and looked to see if research could actually back them up.  The results may surprise you, but remember that fighting obesity is an individualized battle – work with your healthcare provider to find what works for you! Here is a summary of the study findings:

Myth 1: Small changes in diet and/or exercise will result in more long-term weight loss.

The study suggests that the advice of eating 500 calories less a day or burning 500 calories more a day does not necessarily mean a 1 pound weight loss a week, mostly because this does not take body composition into account. By this they mean that if you are exercising more and putting on muscle as you burn fat, your net weight loss will be less because muscle weighs more than the same volume of fat.

Bottom line: Before getting discouraged that the number on the scale is not going down, think about the possibility that you have replaced fat with lean muscle, which is heavier but healthier.

Myth 2: It is important to set realistic weight loss goals, to avoid frustration and reduced weight loss.

The study authors could not find anything to prove that this was true, and even mentioned studies that showed that people sometimes actually lost more weight with more ambitious weight loss goals.

Bottom line: There is no conclusive proof of what type of weight loss goals work better. Think about what motivates you more, and follow that.

Myth 3: Slow, gradual weight loss has better long-term outcomes than large, rapid weight loss.

The study could not find any big differences between slow, gradual weight loss and large, rapid weight loss in long-term outcomes (keeping the weight off, continuing to lose weight, etc.). They could not say why some people lose a lot of weight quickly while others lose weight more slowly, so it does depend on the person.

Bottom line: This study only looked at weight loss success over the long term, and not effects on health. It is best to follow a weight loss plan under the advice of a health care provider to make sure you do not cause more harm than good in your weight loss efforts.

Myth 4: People have to be ready to make changes if they want to succeed in weight loss.

The authors found that the amount of readiness a person has does not predict the amount of weight loss or ability to stick to the weight loss plan. One thing to keep in mind though: people who signed up for these weight loss studies were already ready to make changes – otherwise they would not have signed up in the first place!

Bottom line: People who at least think about trying to lose weight could potentially lose more weight than people who have not thought about it at all. It is hard to get studies to prove otherwise since signing up shows a minimal amount of readiness to begin with.

Myth 5: Physical education in school is important in helping reduce and prevent childhood obesity.

The authors mention studies that showed the current physical education curriculum in schools is not making an impact on obesity in children. More research needs to be done before any real conclusions can be made.

Bottom line: While more research needs to be done, what little evidence is out there seems to show that the physical education programs currently used in schools are not enough to combat childhood obesity.

Myth 6: Breast-fed infants have a lower risk of obesity later in life.

The World Health Organization (WHO) has published research to show this as true, but it has been found to be biased. Other research without this bias has not been able to prove that breast feeding an infant reduces the chances of the infant becoming obese later in life. More research needs to be done to definitively say one way or the other.

Bottom line: Though the jury is still out on whether breast feeding helps prevent obesity, the many other proven benefits of breast feeding still stand, and should be encouraged.

Myth 7: Sex can burn 100 to 300 calories per session.

For the average person, this is probably not true.  The average bout of sexual activity lasts about 6 minutes, and the study authors estimated that in that time, a man in his early to mid-30s would burn only about 21 calories. Of course, such studies cannot take other factors into account such as type of activity, so it is important to take that into account.

Bottom line: It is difficult to say exactly how many calories are burned during sex, so it probably should not be counted upon as a major source of exercise and weight loss...sorry y'all!

The study goes on to discuss other presumptions about obesity and weight loss, such as skipping breakfast, yo-yo dieting, and snacking, but does not give good information on these, thus making them not worth mentioning at this time. It should be known that many of the study authors also have connections to various parts of the food industry and food organizations, so there is a potential for bias in this research. Overall, the idea of re-examining commonly held beliefs about obesity and weight loss is a good one – it will encourage healthcare providers and the public to base their decisions on science, and will help prevent a lot of misinformation in society. 

- Nami

(Full article is here: http://www.nejm.org/doi/full/10.1056/NEJMsa1208051

Citation: Casazza K, Fontaine KR, Astrup A, Birch LL, Brown AW, Bohan Brown MM, Durant N, Dutton G, Foster EM, Heymsfield SB, McIver K, Mehta T, Menachemi N, Newby PK, Pate R, Rolls BJ, Sen B, Smith DL Jr, Thomas DM, Allison DB. Myths, presumptions, and facts about obesity. N Engl J Med. 2013 Jan 31;368(5):446-54. doi: 10.1056/NEJMsa1208051. PubMed PMID: 23363498; PubMed Central PMCID: PMC3606061.)

Amp Up Activity

We always tell patients that physical activity is important, whether or not they are trying to lose weight. Our bodies need at least 30 minutes of activity a day just to stay healthy - but this doesn't mean you have to hit the gym or go for a run! Here are some things to keep in mind with physical activity:

1) Start small.

If you are daunted or unmotivated about exercise, you can help your body with little things at first. Try taking the stairs, parking a little bit further away, or making it a point to stand up and walk around when you're on a phone call. Even fidgeting burns some calories! This way you get some benefits without *insert dramatic music here* actually exercising!

2) Take ten. 

For a lot of people the challenge is to find the time to exercise - it can be hard to dedicate 30 minutes a day to activity. The good news is that as little as 10 minutes at a time counts! This makes it easier to incorporate in your day. For example, you can take 10 minute walks after each meal, or have random 10 minute dance parties in your living room (kids really like this one!). This is much more doable and seems less daunting, doesn't it?

3) Find fun.

Exercise should be enjoyable, not a chore - and you're more likely to stick to it if you actually like it. Luckily there are many options these days, so it's a matter of finding what you like. I personally trolled the internet for free fitness videos on various activities - yoga, Zumba, kickboxing, tai chi, weights, aerobics, jump rope, hula hoop, resistance bands, etc. - until I found things I enjoy. Also, most gyms have 1 week free passes, so you can take advantage of that to explore the different fitness classes and equipment there. Once you figure out what you like and will actually do, THEN you can invest a bit more money and time, since it will be worth it to you!

4) Consider company.

People are more likely to start and stick to an activity if they have someone to do it with, so try to get friends or family on board! You get to spend more quality time together, and everyone will be healthier for it. It also helps that you will have more accountability and less chance to make excuses.

As Elle Woods says in Legally Blonde, "Exercise gives you endorphins. Endorphins make you happy. Happy people don't kill their husbands." So get active! You'll be happier, healthier, and less homicidal :)

-Nami

Mindful Eating

With the on-the-go, plugged in mentality of our society, many of us end up dining distracted. We eat in the car, while on the computer, or while watching TV. While the skill of multitasking is admirable, it may actually be contributing to weight gain! When we are not paying attention to what we are eating, or eating for reasons other than hunger and nourishment, we tend to eat higher amounts of food, which translates to bigger waistlines. Here are some ideas to ditch the distractions and eat more mindfully:

• Stop and ask yourself why you are eating - I know it sounds kind of dumb, but most of the time our need for food is mental rather than physical. We eat when we are bored, because we associate certain activities with food (like having popcorn during a movie), or because we are stressed. Sometimes the brain even confuses thirst for hunger! If you realize you are not actually hungry, try these before packing in the noms:
• Drink water (or some other calorie-free beverage like Crystal Light) and wait 10-15 minutes before reaching for food. You may find that your "hunger pangs" were actually thirst pangs!
• Chew sugar-free gum. This will keep your mouth busy without giving you unneeded calories. This is a great one for studying, watching TV, or other activities you associate with eating.
• Find a boredom-busting activity that doesn't involve food. It will seem hard at first, but doing something else instead of eating (like taking a walk, calling a friend, playing with your kids, taking a shower, or finally reading that book you've never had time to read) will be far more fulfilling to you in the long run. Plus, you won't be adding to your weight, so it's a win-win!

• Make meal time mindful - 
• Slow down and savor - It takes your brain about 20 minutes to realize you have eaten enough. If you are mindlessly eating, chances are you are eating too much too quickly, which leads to weight gain. Try to concentrate on eating during a meal - how the food tastes, feels, and looks. You will get more enjoyment out of the food, and you will eat slower, which will translate to you eating less!
• Unplug and unwind -  Turn off the TV, phone, and computer while you eat, so you can pay attention to what and how much you are eating. Use meal time as a time to relax and enjoy the moment, you deserve it!

Happy noms!

Nami

A Simple Start - Smaller Noms

"I know I need to eat healthier, but I don't know where to start..."

I hear this a lot. We are often told WHAT to do, but not so much HOW to do it. With the amount of information and advice out there for diet, weight loss, and healthy eating, it is easy to get overwhelmed. Here is an easy way to start making healthy changes to your diet:

Reduce your portion sizes.

I personally love this, because it lets you continue eating what you normally eat! This way you don't feel like you have to make a complete overhaul in your diet, making it easier to stick to. Most people eat larger portions than they really need, which leads to increased calorie intake and weight gain, so this is a great first step to becoming healthier. Try these ideas to help you eat smaller portions:

• Use smaller plates, bowls, and cups - Tiny portions on large plates tend to make us feel really deprived, so by using smaller plates, portions will automatically be smaller without feeling like they are. Your brain still sees a full plate of food, so your stomach will likely feel full too!

• The "one pass" rule - This is helpful at buffets or in family-style eating situations. Basically, you allow yourself one plateful of food for the entire meal. You still get to eat what you want, but not taking seconds (or thirds, or fourths) will cut down on the amount you eat.

• Eat half when eating out - Most restaurants serve far bigger portions than we need to be eating in one sitting, which derails even the most motivated among us. Try asking for a box along with the entree so you can put half of your meal in there before you even start eating. This helps because as the saying goes, "out of sight, out of mind" - you won't keep eating just because there is still food on your plate. Another way to do this is to split an entree with your partner or a friend. Either way, you get two meals for the price of one, so it's great for your waistline AND your budget!

• Kid-size fast food - If you eat fast food, the calories can really add up fast, especially with large and super-sized options. An easy way to eat reasonable amounts is to order a kid's meal - you still get the burger and fries, but in the portion sizes that will go along with your diet plan better than before.

• Measure it out - This is a great one for snackers! Try looking at the serving size listed on nutrition labels of foods you normally eat or drink. Then use a measuring cup to actually measure out that amount and put it in the bowl/plate/cup you normally use for that food, so you can see what the right portion should look like. After a few times, you'll become a master at eyeballing it and won't even need to measure anymore! Remember to always measure out snacks and put away the package, to avoid mindlessly eating more than you intended to.

Hopefully one (or more!) of these ideas help you get started on your way to eating healthier. I have actually seen people lose weight just by making a couple of the changes listed above, without any complaints of feeling deprived or overwhelmed. It's totally doable, and it's a simple start to a healthier you! 

Happy Noms!

Nami

Welcome!

Howdy! Thanks for visiting my nutrition blog =)

I hope to give good, science-based advice on here, but in way that anyone can use it in their everyday life. I firmly believe in moderation in everything, and try to steer clear of extremes and fads. I am currently working on a Masters in Clinical Nutrition at UT Southwestern Medical Center, and can't wait to become a Registered Dietitian later this year! Stay tuned for ideas and information on how to make life healthier for you and your family!