We know there is an issue with obesity in this country right now. Here is another study to consider that shows the correlation of activity, caloric intake and sleep patterns on weight.
The Journal of Pediatrics has just published a study involving over 5000 young women aged 14-21 The study followed 5,036 girls and young women for over one year regarding the number of recreational hours per week they spent on the Internet, which ranged from 1 to 5 hours, to 16 or more hours, as well as how long they typically slept each night (anywhere from 5 hours or less, to 9 hours or more) and how much alcohol they usually drank (ranging from none to two or more drinks per week).
In general, it was found as Internet use and inactivity climbed, so did BMI, particularly among girls younger than 18 years old. When it came to sleep, those who slept 5 hours or less tended to gain more weight than those who slept 8 hours. Girls and women who had 2 or more alcoholic drinks per week put on more pounds than those who drank the least.
It was found that those that used the Internet for several hours everyday, got less sleep and did have 2 or more drinks per week did average a 4 pound gain in the year compared with those getting more sleep, not drinking and using the internet less/day. However, the researchers suggested, over time this could translate into significant weight increase if the lifestyle was not changed, ultimately leading to obesity.
So what does this all mean? Clearly, exercise is needed to burn off calories consumed at any age. Increased sleep at any age can improve metabolism. Alcoholic drinks do increase the daily calorie count in which more calories must be burned off to maintain the weight.
Showing posts with label alcohol and weight loss. Show all posts
Showing posts with label alcohol and weight loss. Show all posts
Monday, August 4, 2008
Chart weights
We have discussed this before but I wanted to bring this up again because I have had several patients recently bring up the weight "they should be according to the charts". The "charts" suggest a weight based on height: 100 pounds for the first 5 feet and then 5-8 pounds for each additional inch. When you are 18 years old, this may be a reasonable nymber to strive for, but as we get older, it is clearly not easy to mainatin those "chart" weights. (By the way, who is the person/people that established these charts? Are they the same ones that told us not to go swimming after we eat because we may get stomach cramps and drown?)
We all have differentbuilds/body types/muscles structures and it is my belief that goal weights should be most definitely individualized to account for these differences, including the age of the person.
Different subject; On Saturday I saw a patient (contest word: Billie Crystal) who had a difficult weight loss week and she said that what damaged her efforts were small Snickers bars. I asked her where she got them from and she told me in the previous weeks' shopping she bought it for the house. The easy behavior modification recommendation for anyone trying to lose weight: Do NOT keep any challenging food sources in your house. The more readily available the damaging food source, the more likely it is that you will be tempted. These food sources have a way of calling you by your first name when you walk by them in your kitchen. If they are not in your home, you would have to hop into the car, drive to 7/11 and buy it. Less chance f that happening!
We all have differentbuilds/body types/muscles structures and it is my belief that goal weights should be most definitely individualized to account for these differences, including the age of the person.
Different subject; On Saturday I saw a patient (contest word: Billie Crystal) who had a difficult weight loss week and she said that what damaged her efforts were small Snickers bars. I asked her where she got them from and she told me in the previous weeks' shopping she bought it for the house. The easy behavior modification recommendation for anyone trying to lose weight: Do NOT keep any challenging food sources in your house. The more readily available the damaging food source, the more likely it is that you will be tempted. These food sources have a way of calling you by your first name when you walk by them in your kitchen. If they are not in your home, you would have to hop into the car, drive to 7/11 and buy it. Less chance f that happening!
Tuesday, July 22, 2008
Excessive Weight and Health Issues
We all know about the potential cardiac issues that may be associated with obesity: Premature coronary artery disease, hypertension, congestive heart failure, stroke, etc. However, a lesser-discussed association is the correlation of obesity with an increased incidence of certain cancers. Colon cancer and breat cancer have been causally linked to obesity. Yet here is another:
http://www.msnbc.msn.com/id/25703096/from/ET/
Pancreatic cancer is most often a death sentence because by the time it is discovered, the cancer has metastasized outside of the gland. The usual life expectancy after diagnosis of this cancer is 1-2 years.
Most often when we decide to lose weight, it is based on clothes not fitting, not being happy when we look in the mirror, etc. The medical issues are always in our thoughts as well, especially for those who have already been prescribed diabetic meds, hypertensive meds, etc. The cancer risk is often forgotten but should also be a great motivator to try to keep those pounds off.
On a non-medical note: for you football fans who know my affinity for the New York Giants: I am THRILLED Jeremy Shockey was traded yesterday to the Saints. The guy was a malcontent, not a team player, always hurt, and was overrated. His absence made Eli a better quarterback. Kudos to the Giants general manager Jerry Reece for dumping Shockey and getting two draftpicks!
http://www.msnbc.msn.com/id/25703096/from/ET/
Pancreatic cancer is most often a death sentence because by the time it is discovered, the cancer has metastasized outside of the gland. The usual life expectancy after diagnosis of this cancer is 1-2 years.
Most often when we decide to lose weight, it is based on clothes not fitting, not being happy when we look in the mirror, etc. The medical issues are always in our thoughts as well, especially for those who have already been prescribed diabetic meds, hypertensive meds, etc. The cancer risk is often forgotten but should also be a great motivator to try to keep those pounds off.
On a non-medical note: for you football fans who know my affinity for the New York Giants: I am THRILLED Jeremy Shockey was traded yesterday to the Saints. The guy was a malcontent, not a team player, always hurt, and was overrated. His absence made Eli a better quarterback. Kudos to the Giants general manager Jerry Reece for dumping Shockey and getting two draftpicks!
Monday, June 16, 2008
How to lose weight or maintain during the summer vacation and BBQ season
Summer is a very busy time of year for many of us. We have vacations and graduation parties, barbeques and weddings to name a few. How can we lose weight or even maintain with so many things going on? Here are some tips that might help.
1) If you are going on vacation pack some healthy, low calorie, portable snacks like veges, cheese, yogurt, cottage cheese, etc. whether you are driving or flying so you're less likely to be tempted by unhealthy options.
2) Exercise more often and longer to expend more calories if you know you will be taking more calories in. If you increase your exercise during this time period, you'll reduce the damage of increasing your caloric intake during the same time. The more you exercise the more you can eat without gaining weight. And exercise is a great stress reliever and you will feel better.
Eat sensibly BEFORE you go to parties and barbeques. You'll be much less likely to be tempted by goodies if you're already full.
3) Eat slowly and savor every bite. It takes 20 minutes for the stomach to signal to your brain that you are full.
4) IWhen you do eat out on vacation, order a dinner salad, pass on the bread and munchies served and split an entrée with someone.
5) When heading off to parties, volunteer to be the designated driver. Alcohol provides many extra "empty" calories that you don’t need. If you must drink try a wine spritzer or, for example, a rum and diet coke. Avoid sweet frozen drinks and the sugars of regular sodas.
Whenever you encounter plates of food buffet-style, snack on fresh raw vegetables and lean protein, and avoid sweets and high calorie selections. When possible, move away from the food table… you will be less likely to be tempted to eat more.
6) Choose water or low calorie beverages whenever possible. Avoid the empty calories of alcohol, regular soda, punch, and other fruit juices. Drink water before your meal so feel full sooner.
Eat slowly, and if socially acceptable, chat often. If your food is eaten slowly and you talk longer, you'll be full sooner. At meals, fill up on low calorie appetizers, if possible, like salads with low calorie dressing, raw vegetables and some soups.
7) When on vacation still get your low calorie snacks in. and drink your water Avoid skipping meals before a big meal.
8) Eat dessert in moderation, have a small piece or just a bite. Pass up peanuts, chips, and other everyday snacks. Spend your calories on the special treats you really want. If you do need to snack choose a few pretzels or unbuttered popcorn.
9) When attending a party or barbeque wear a form-fitting outfit, with a belt if possible to remind you to not overeat.
10) Make socializing, rather than food, the focus of the event. Keep your portions in check -- to keep calories under control.
11) Practice saying "no, thank you." It's okay to turn down invitations or tell a pushy host you don't want seconds. Stop eating when you are no longer hungry. Bring fat-free or low-fat dishes to parties. Encourage others to do the same.
12)Arrive at mealtime for a dinner party and avoid before-dinner drinks and appetizers.
13) Attend only the parties you really want to go to. You'll save a lot of calories - and time.
14) If you are tempted by the frozen margaritas, make your own low calorie frozen drink using Crystal Light, water and crushed ice.
Hopefully some of these tips will help you to save you calories as you enjoy your summer.
1) If you are going on vacation pack some healthy, low calorie, portable snacks like veges, cheese, yogurt, cottage cheese, etc. whether you are driving or flying so you're less likely to be tempted by unhealthy options.
2) Exercise more often and longer to expend more calories if you know you will be taking more calories in. If you increase your exercise during this time period, you'll reduce the damage of increasing your caloric intake during the same time. The more you exercise the more you can eat without gaining weight. And exercise is a great stress reliever and you will feel better.
Eat sensibly BEFORE you go to parties and barbeques. You'll be much less likely to be tempted by goodies if you're already full.
3) Eat slowly and savor every bite. It takes 20 minutes for the stomach to signal to your brain that you are full.
4) IWhen you do eat out on vacation, order a dinner salad, pass on the bread and munchies served and split an entrée with someone.
5) When heading off to parties, volunteer to be the designated driver. Alcohol provides many extra "empty" calories that you don’t need. If you must drink try a wine spritzer or, for example, a rum and diet coke. Avoid sweet frozen drinks and the sugars of regular sodas.
Whenever you encounter plates of food buffet-style, snack on fresh raw vegetables and lean protein, and avoid sweets and high calorie selections. When possible, move away from the food table… you will be less likely to be tempted to eat more.
6) Choose water or low calorie beverages whenever possible. Avoid the empty calories of alcohol, regular soda, punch, and other fruit juices. Drink water before your meal so feel full sooner.
Eat slowly, and if socially acceptable, chat often. If your food is eaten slowly and you talk longer, you'll be full sooner. At meals, fill up on low calorie appetizers, if possible, like salads with low calorie dressing, raw vegetables and some soups.
7) When on vacation still get your low calorie snacks in. and drink your water Avoid skipping meals before a big meal.
8) Eat dessert in moderation, have a small piece or just a bite. Pass up peanuts, chips, and other everyday snacks. Spend your calories on the special treats you really want. If you do need to snack choose a few pretzels or unbuttered popcorn.
9) When attending a party or barbeque wear a form-fitting outfit, with a belt if possible to remind you to not overeat.
10) Make socializing, rather than food, the focus of the event. Keep your portions in check -- to keep calories under control.
11) Practice saying "no, thank you." It's okay to turn down invitations or tell a pushy host you don't want seconds. Stop eating when you are no longer hungry. Bring fat-free or low-fat dishes to parties. Encourage others to do the same.
12)Arrive at mealtime for a dinner party and avoid before-dinner drinks and appetizers.
13) Attend only the parties you really want to go to. You'll save a lot of calories - and time.
14) If you are tempted by the frozen margaritas, make your own low calorie frozen drink using Crystal Light, water and crushed ice.
Hopefully some of these tips will help you to save you calories as you enjoy your summer.
Saturday, June 14, 2008
Alcohol and weight loss?
Successful weight loss is all about burning, more calories than you take in. In an effort to save calories when we go on a diet, many of us choose lower-calorie alcoholic drinks, mainly because they contain fewer alcohol calories than their regular counterparts.
However, drinking too much has a far more damaging effect than you can imagine by increasing caloric intake but also by reducing the number of fat calories you burn. Alcohol can increase your appetite for up to 24 hours after you finish drinking.
Research reported in the American Journal of Clinical Nutrition studied the effect on metabolism in adult men. Each was given two drinks of vodka and sugar-free lemonade separated by 30 minutes. Each drink contained just under 90 calories. Fat metabolism was measured before and after consumption of the drink. For several hours after drinking the vodka, fat metabolism dropped by 73%.
The way your body responds to alcohol is very similar to the way it deals with excess carbohydrate.
The combination of alcohol and a high-calorie meal is especially fattening, mainly because alcohol acts as a potent appetizer. A Canadian study shows that an aperitif increased calorie intake to a greater extent than a non-alcoholic beverage.
Researchers from Denmark's Royal Veterinary and Agricultural University report similar results. When a group of men was given a meal and allowed to eat as much as they wanted, they ate more when the meal was served with beer or wine rather than a soft drink.
Alcohol suppresses the number of fat calories your body burns for energy much more than meals rich in protein, carbohydrate, or fat. While an occasional drink isn't going to do much damage, consistent alcohol intake will reduce overall lean muscle mass having a significant effect in lowering the metabolism
However, drinking too much has a far more damaging effect than you can imagine by increasing caloric intake but also by reducing the number of fat calories you burn. Alcohol can increase your appetite for up to 24 hours after you finish drinking.
Research reported in the American Journal of Clinical Nutrition studied the effect on metabolism in adult men. Each was given two drinks of vodka and sugar-free lemonade separated by 30 minutes. Each drink contained just under 90 calories. Fat metabolism was measured before and after consumption of the drink. For several hours after drinking the vodka, fat metabolism dropped by 73%.
The way your body responds to alcohol is very similar to the way it deals with excess carbohydrate.
The combination of alcohol and a high-calorie meal is especially fattening, mainly because alcohol acts as a potent appetizer. A Canadian study shows that an aperitif increased calorie intake to a greater extent than a non-alcoholic beverage.
Researchers from Denmark's Royal Veterinary and Agricultural University report similar results. When a group of men was given a meal and allowed to eat as much as they wanted, they ate more when the meal was served with beer or wine rather than a soft drink.
Alcohol suppresses the number of fat calories your body burns for energy much more than meals rich in protein, carbohydrate, or fat. While an occasional drink isn't going to do much damage, consistent alcohol intake will reduce overall lean muscle mass having a significant effect in lowering the metabolism
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