NEW PRODUCT

By David Heber, M.D., Ph.D.

Specific foods and lifestyle behaviors are associated with differing rates of weight gain in the U.S. population over time. Even people who are not obese often see that they seem to gain weight as they age. This landmark study published in the New England Journal of Medicine from the Harvard School of Public Heath by Dr. Frank Hu and colleagues (1) for the first time examines which specific dietary patterns and lifestyle behaviors were more or less associated with observed weight gain. The study analyzed data from three very large groups of subjects who completed questionnaires on their dietary habits and lifestyle behaviors, and included 120,877 healthy non-obese U.S. women and men. The periods of time examined were from 1986 to 2006, 1991 to 2003, and 1986 to 2006.

The relationships between changes in lifestyle factors and weight change were evaluated at 4-year intervals. Within each 4-year period, subjects gained an average of 3.35 lb. The 4-year weight change was most strongly associated with the intake of potato chips (1.69 lb), potatoes (1.28 lb), sugar-sweetened beverages (1.00 lb), unprocessed red meats (0.95 lb) and processed meats (0.93 lb), and was inversely associated with the intake of vegetables (−0.22 lb), whole grains (−0.37 lb), fruits (−0.49 lb), nuts (−0.57 lb), and yogurts (−0.82 lb) (P≤0.005 for each comparison).

Other lifestyle factors were also independently associated with weight change (P<0.001), including physical activity (−1.76 lb across quintiles), alcohol use (0.41 lb per drink per day), smoking (new quitters, 5.17 lb; former smokers, 0.14 lb), sleep (more weight gain with <6 or >8 hours of sleep), and television watching (0.31 lb per hour per day).

The study was further validated by the fact that eating less of the foods associated with weight gain was related to less weight gain while eating less of the foods associated with weight loss was associated with weight gain. For the first time, this study has provided hard evidence for the effects of potato chips, potatoes, sugar-sweetened beverages, and red meats on weight gain which were common knowledge among dieters and doctors, but were never confirmed in research studies. These findings should lead to more targeted approaches to dietary advice for preventing weight gain or even for incorporation into dietary programs to promote weight loss. A daily excess calorie balance of about 50 to 100 calories may be sufficient to cause the gradual weight gain seen in most persons. This means that unintended weight gain occurs easily, but also that modest, sustained changes in lifestyle could mitigate or reverse such an energy imbalance.

The results of this study suggest that both individual and population-based strategies to help people consume fewer calories may be most effective when particular foods and beverages are targeted for decreased (or increased) consumption. The observed dietary changes accounted for substantial differences in weight gain, with additional contributions from changes in physical activity and television watching, thus highlighting specific lifestyle changes that might be prioritized in obesity prevention strategies. These results fit well with other research showing that certain foods lead to overuse. The old advertisement “You can’t eat just one!” applied to potato chips may translate into more weight gain over time. 

(1). Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and
lifestyle and long-term weight gain in women and men. N Engl J Med. 2011 Jun
23; 364(25):2392-404. 

By Samantha Clayton, October 2, 2012

Many people find that they have problem areas where they just cannot get fat to budge.  Hand’s up if you’re one of the millions who find themselves with a stubborn layer of fat around their waist?

It’s frustrating that, although you may be making an effort with your diet and trying to exercise more, sometimes it feels impossible to reduce fat around your belly. With an active lifestyle there are several steps you can take to help you become or remain trim all over.

Breaking down the fat loss myth

I’m sorry to say that there is no such thing as spot reduction, we just don’t get to choose where our body stores fat and we can’t remove it from particular places when we decide we don’t want it.  It’s a disheartening fact but hundreds of sit-ups and stomach crunches on their own won’t immediately help you lose that spare tire. The good news is that with diet and exercise together, you can burn your excess fat and by following my  three belly fat busting tips that spare tire will soon deflate.

Three simple tips to help you reduce the appearance of belly fat

Here are my three go-to belly busters that help keep me stress free and in control of my figure.

Belly buster tip 1:  Make time to be active

Although you can’t spot reduce and only target a flabby tummy, you shouldn’t discount the benefits of general exercise.  If you can find time for a physical activity every day, then you’ll soon find yourself firming up all over.

I know you’ve heard it before but being active and becoming physically fit is also wonderful way to cut through the stress in your life.  Spending time exercising can give you a time out and help you reprioritize.   Even better, the time you spend exercising is time when you can’t be eating!

Belly buster tip 2:  Take a deep breath

Practice conscious breathing by inhaling through your nose and letting the air expand into your tummy, then breathe out through your mouth. Stopping work and taking 5-10 conscious breaths can calm your mind and give you a rejuvenating time out. Don’t let stress creep up and leave you feeling frazzled by the end of the day, that way may lead to comfort eating.  Try this breathing technique as often as  you remember (you may even want to stick up a post-it note to yourself).  Take the time to think about your body and how you want it to look.  This mindful technique may help you avoid a donut or re-prioritize a trip to the gym.

Belly buster tip 3:  Pull your shoulders back and your tummy in

Schedule a stretching break instead of a coffee break. You can do simple stretches and exercises from the comfort of your office chair or while you’re on the phone.  Try pulling in your tummy when your sitting or standing for 30 seconds at a time and you’ll be strengthening your core stomach muscles. And, if you have a minute, then take a moment to stand up straight, pull your shoulders back and walk tall. Improving your posture can help make you feel more alert and in better shape.

***

Although there are no quick-fix solutions, you’ll instantly feel better if you begin to exercise, take control of your figure and make the time to think about you.  Whatever your problem area – be it a wobbly belly, thunder thighs or a double chin – with a consistent exercise routine and patience you can improve your physique.

Written by Samantha Clayton. Samantha is a paid consultant for Herbalife.

How much exercise do you need to burn off some of most typical ‘road foods’?  The chart below gives the calories and fat in typical foods, and the amount and type of exercise needed to burn off those calories.Keep in mind that while you’re sitting in a car or on an airplane, you’re only burning about 150 calories per hour.

 Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.