Weight Loss

According to the National Institute of Health – 98% of all diets fail! In other words, only 2% of all weight loss seekers keep it off for good. Research also clearly shows that 90% of those gain back more weight than they lost. Even though the weight loss industry is one that generates billions of dollars – as a nation, we are growing fatter each and every year.

The body does not respond well to fluctuating weights. In addition to slowing metabolism and making future weight loss attempts harder, fluctuating weights may increase the risk factor for a variety of disease. According to the Framingham study, published in the New England Journal of Medicine, the risk of dying from heart disease is 70% higher in those with fluctuating weights than in those whose weight remains stable, regardless of their initial weight, blood pressure, smoking habits, cholesterol level, or level of physical activity.

In terms of health and weight loss – I truly believe knowledge is the key to long lasting change. In order to lose weight permanently, it is important to know the “what” and “why” behind dietary choices. To buffer up on your weight loss knowledge, simply take the quiz below for a quick and easy nutritional tune up!

In addition to being loaded with anti-oxidants, green tea has also been shown to be beneficial for weight loss.

a) True
b) False
The latest weight loss supplement called Hoodia is:

a) A caffeinated pill that revs up metabolic function
b) An all natural berry that is derived from the Himalayas
c) An African cactus that works by suppressing appetite
Research demonstrates that they French weight in thinner than North Americans primarily due to:

a) Their active lifestyle
b) Smaller portion sizes
c) Smoking that boosts metabolism
d) They do not eat bread
Proteins, fats and carbohydrates all contain the same amount of calories

a) True
b) False
For weight loss, the best approach is to include an assortment of low glycemic index carbohydrates into the diet. Carbohydrates that are rated lower on the glycemic index are:

a) Nuts and seeds
b) Fruits, vegetables, whole grains and beans
c) Lean meats
d) White flour and sugar
Factors that influence the speed of your metabolism include:

a) Age
b) Genetics
c) Nutritional choices
d) Physical activity and lean muscle mass
e) Sex (male or female)
f) All of the above
Eating breakfast assists with weight loss.

a) True
b) False
Being overweight or obese puts you at a higher risk for developing:

a) Heart disease
b) High cholesterol
c) Cancer
d) Type II Diabetes
e) All of the above

Answers

1. a) True. In addition to its anti-cancer properties and beneficial effects at lowering cholesterol, drinking green tea on a regular basis is very effective for weight loss. In fact, a study in the American Journal of Clinical Nutrition demonstrated green tea’s effect at increasing a process called thermogenesis—the body’s rate of burning calories in the body. In addition, chemicals in green tea called polyphenols, specifically the polyphenols called catechins, can help prevent obesity by inhibiting the movement of glucose into fat cells. So how much do you need to drink? Studies show that drinking approximately three or four cups per day is effective at producing the metabolic-boosting and fat-burning effects.

2. c) An African cactus that works by suppressing appetite. Hoodia targets the mid-brain called the hypothalamus and fires a nerve cell that creates a satiated feeling. The result? Individuals appear to eat less food.

3. b) Smaller portion sizes. Scientists from France’s CNRS scientific research institute and the University of Pennsylvania found the average portion size in Paris was 25% smaller than in Philadelphia. A comparison of supermarkets showed that a candy bar in Philadelphia was 41% larger than the same candy bar in Paris, a soft drink was 53% larger; and a hot dog was 63% larger.

4. b) False. Carbohydrates and proteins contain 4 calories per gram while fats contain 9 calories per gram. However, this does not mean that all fats are bad for weight loss. The brain and body need fat for optimal health, brain function and even to lose weight. The key is to incorporate “good fats” into the diet such as monounsaturated fats found in olive oil and avocados and omega 3 fats found in nuts, seeds, cold water fish and eggs and milk fortified with omega 3. Although these fats are healthy, you do not want to over consume them because of their higher calorie count. When thinking of fats, think of sprinkling such as ½ handful of nuts, 1tbsp. of healthy oil and ¼ of an avocado.

5. b) Fruits, vegetables, whole grains and beans. The glycemic index is a scale that measures the speed of entry of a carbohydrate into the bloodstream. The faster the speed of entry (i.e. from refined flours or sugars), the higher the rating on the glycemic index and the more insulin is secreted. The slower the speed of entry, the lower the rating on the glycemic index is and less insulin is secreted. Excess insulin secretion facilities the excess storage of excess fat.

6. f) all of the above. Metabolism is the rate at which your body’s internal engine operates as it performs its bodily functions. The largest component of your metabolism, approximately 70%, is your basal metabolic rate (BMR), which is how many calories you burn at rest. In other words, it is the energy used by your body to perform basic functions, such as breathing, keeping the heart beating and maintaining body temperature. As you age, your BMR decreases. Basal metabolic rates differ from person to person and tend to be slower in women. Exercise and proper nutritional choices can help to boost metabolic function.

7a) True. A recent study published in the American Journal of Epidemiology concludes that skipping meals and eating less frequently may result in weight gain. Skipping breakfast was linked with a greater chance of obesity. People who skipped breakfast were more than four times more likely to be obese than those who ate breakfast daily.

8) e) All of the above. Obesity is also linked to sleep apnea, depression, high blood pressure and low self-esteem.

References:

1. M. Yunsheng. “Association between Eating Patterns and Obesity in a Free-living US Adult Population.” The American Journal of Epidemiology. 2003; 158:85-92

2. Dulloo A, et al. "Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans." Amer J Clin Nutr 1999;70:1040-45.

3. Rozin, P. "The ecology of eating. Smaller portion sizes in France than in the United States help explain the French Paradox". Psychological Science: Sep, 2003; Vol. 14 Issue 5: 450.