Posts Tagged ‘weight’

Less Sleep = More Weight

We’ve talked about the importance of sleep in the weight loss/weight maintenance puzzle.  It’s one of those pieces to the puzzle that’s often overlooked.  However, this is a big mistake as more and more science continues to mound that supports the sleep/weight gain theory.

So here’s the simple message — sleep more, weigh less … with most research suggesting the 8 hour mark being ideal for losing and maintaining your body weight.

But just when you think the "chapter" in this story is closed, another interesting study comes out …

… showing that as little as 80 minutes of less sleep per day adds up in terms of the calories you eat.

Check this out:

The study was recently presented at a conference.  The two groups of participants were divided — one group slept their usual time, while the other slept approximately 80 minutes (just 1 hour, 20 minutes) less per night.  This went on for eight nights.  The following days, subjects were allowed to eat as much as they wanted.

The other piece to the puzzle – the group who slept less didn’t burn any more calories, so they weren’t waking up 1 hour and 20 minutes early to go out to Mohr Results Boot Camp or do any other type of workout.

And boy did they – this small amount of sleep "deprivation" — just 1 hour, 20 minutes, resulted in the subjects overeating 594 calories extra (the equivalent of nearly 7 cans of soda!).  All else being equal, this amount of calories would lead to over a 1 lb weight gain each week! 

Wow.

All for a little shut eye.  Now the exact reason this happens is still being determined.  There are some data that suggest specific hunger hormones, namely ghrelin, are affected.  Or maybe it’s as simple as when you don’t get enough sleep, you have to eat more to boost your energy the following day to stay awake.  Maybe since you’re awake for longer, you’re eating more.  Regardless, this weight gain/sleep connection has been shown time and time again.

Here’s a similar study published in the American Journal of Clinical Nutrition that compared 2 levels of sleep — 4 hours vs. 8 hours — and measured food intake the following day.

They learned after just a single night of getting just 4 hours of sleep (sleep deprivation) the subjects at 22% (an average of 559 calories) more the following day compared to the group who got just 8 hours of sleep!

While this short term study was small, it definitely opens the door for more research on this topic to see if continued sleep deprivation (defined as 4 hours in this study) and subsequent overeating could be a major cause of obesity.

Bottom Line:

Burning the candle at both ends and thinking just "1 night of lack of sleep won’t hurt me" is false.  Sleep is an easy part of the equation to control — even aiming for just 1 more hour each night will help.  Every little bit of additional sleep helps!

Now go lay down!

Is Weight Watchers the BEST Way to Lose Weight?

Weight Watchers is the BEST Way to Lose Weight

…at least according to a recent study in the journal Lancet.

Basically the study separated subjects into two groups — one group who followed the Weight Watchers plan with weekly meetings or the other group who met once monthly with their primary care MD. 

What they found after 12 months was that the group following the Weight Watchers plan lost 11.1 lbs compared to the 5 who met with their MD’s. 

Few things here.

  1. Regardless of which "plan" was best, 11.1 lbs in 1 year isn’t impressive.  That’s less than 1 lb per month.  We’ve had people in Mohr Results Boot Camp lose this in just 1 boot camp session and continue on to lose 60 lbs in a year working with us.  More importantly, they’ve maintained it.
  2. Accountability works.  One of the reasons Mohr Results Boot Camp is successful is accountability.  It’s the same reason Weight Watchers is successful.  The more accountable someone is, the better they’re going to do.  So meeting weekly in the study mentioned earlier … to meeting one time per month with a physician is like comparing apples to oranges.
  3. Most physicians aren’t trained in nutrition/exercise.  In the physician’s defense, Weight Watchers staff aren’t either … but being surrounded by other people in the Weight Watchers group also incorporates the much needed social support to successfully lose weight.

We’ve also done our fair share of "diet coverage" and offered the most effective weight loss tips.

But you know what, forget the study in the Lancet or the countless other research studies out there.  Do you want to know the absolute BEST Diet in the world?  Hands down, no questions asked?

How can we be so confident?

Because we’ve seen it work.  Over.  And over.  And over again!

It’s the way people looking to lose weight in Mohr Results Boot Camp are so successful.

The Best, Absolutely MOST Effective Diet in the world …

is….

The One You Stick With!

Sure, we can discuss the various intricacies of The Dukan Diet vs. Weight Watchers vs. Zone vs. visiting monthly with your doctor ’till we’re all blue in the head.

And, to be honest, they all "work" if your sole goal is to lose weight.

But they work the best when you stick with them.

Any diet will work when you stick with it.  ANY. 

But that’s the challenge.  Sticking. 

So rather than splitting hairs about every little detail within a particular diet, let’s look big picture because that’s where you need to focus your efforts.

Take it one step at a time. 

Decide what YOU can do each day to make a difference.  Replacing a junky 100 calorie snack pack with a piece of fruit.  Perfect.

Swap out nuts for potato chips or pretzels.  Voila.

Trade in your doughy refined bagel for 2 eggs with a bit of veggies. 

Baby steps, like those, are what will work LONG term.

Diets won’t.  They’re short term, immediate gratification approaches to something that requires permanent change.

You can lose 5 lbs overnight if you eliminate carbs. Heck, you can probably lose more.  But is that really a long term success strategy? 

There are a few nuggets of weight loss "goodness" above — be accountable to someone and make sure you have positive social support (this could be online, in person, etc) to be able to lose weight and keep it off!

So, at the end of the day, the BEST Diet in the World is the ONE YOU WILL STICK WITH!

12 Fruits and Veggies With the MOST Pesticides!

Last year we published a blog about The Environmental Working Groups "Dirty Dozen" list … well, they’re at it again with an update … with the 12 fruits and veggies you SHOULD make sure to buy organic, as these 12 are highest in pesticides.

We’ve talked about organic vs. conventional foods in previous blog posts. 

Basically the "Dirty Dozen" list are the 12 foods that have been found to be highest in pesticides when a random sample is taken from a the grocery store shelves.  In other words, since these are highest in pesticides, it’s suggested that if you’re picking and choosing which foods should be organic, focus on these 12 first. 

This shouldn’t come as a surprise with the recent headlines suggesting the pesticides in foods, namely many berries, like blueberries, are linked to ADD in children

That being said, here is the updated Dirty Dozen list of foods from the Environmental Working Group.  Again, these are the 12 foods you should go organic with if you’re picking and choosing.  As an easy rule of thumb, notice all of those are ones you’d eat the skin/leaf. 

As a general rule of thumb, if you peel it (banana, avocado, melons, etc) there’s less concern over pesticides since you’re not eating the part that would be sprayed. 

  1. Apples
  2. Celery
  3. Strawberries
  4. Peaches
  5. Spinach
  6. Nectarines – imported
  7. Grapes – imported
  8. Sweet bell peppers
  9. Potatoes
  10. Blueberries – domestic
  11. Lettuce
  12. Kale/collard greens

Maybe even a MORE important message, though, even more than focusing on those 12 higher pesticide foods … is that conventionally grown fruit and veggies is STILL better than none. 

Next, if you ARE picking and choosing organic or not, focus on these 12 to spend the extra money.

Do you choose organic?  Let us know!


Please click the ‘like’ button below to share this important post with your friends and family on FB!

4 Ways to Speed Up a “Slow” Metabolism

I’m in a conversation with someone the other day who is trying to lose weight.

She admittedly wanted to lose just 15 lbs, so she was clearly not obese…but she’s struggled with that same 15 lbs for years.

Lose 10.  Gain 8. 

Lose that same 8.  Gain 12. 

And from what she said, this pattern has gone on since she had her first daughter, 10 years ago.

She was concerned that as she continued to get older, her metabolism would slow …

…and wanted to know how she can speed up a seemingly slow metabolism.

We hear this regularly – my metabolism is slooooooow, I eat virtually NOTHING all day, yet can’t lose a pound!

So how do you speed up a "slow" metabolism?

One, keep in mind that the larger a person is, with muscle OR fat, the higher their metabolism.  That being said, muscle does increase metabolism more than fat, but not by much. 

  1. Build muscle.  But, don’t get too excited about this — for every 1 lb of muscle, research shows there’s just about a 9 calorie/day increase in metabolism — that’s not much.  But that shouldn’t discourage you; the benefit comes from shaping those muscles as you’re losing fat through changing your diet.  Of course it all adds up, though, so while 1 lb of muscle doesn’t offer a huge calorie benefit, adding on more muscle than that does.  And there are a million other benefits to building muscle as well, so keep training!
  2. The other way to speed metabolism is to eat.  More.  When you eat, your metabolism increases to digest and use the food.  Particularly when you have some protein with each meal.  Protein does more to boost metabolism than either carbs or fat.  So make sure each meal includes a little protein — fish, eggs, chicken, turkey, nuts, beans, etc. 
  3. Eat breakfast.  Simple and it stokes your metabolism in the AM.  Combine this one with #2 (including protein) and you’ve got a win win.  In fact, there’s some solid data suggesting eating eggs in the morning boosts weight loss above and beyond choosing a bagel. 
  4. Increase the intensity of your workouts.  Long, slow cardio sessions do little to nothing when the workout is done.  On the other hand, shorter, harder intensity exercise bouts cause a much longer increase in metabolism, even hours after your workout is over!  In fact, a study out just this week showed a 14+ hour increase in metabolism after a high intensity bout of exercise.  This boost burned an additional 190 calories!  Now that will add up.  There’s a reason sprinters are in such fantastic shape!  They train properly!

There you have it — 4 simple strategies to boost a lagging metabolism!

Biggest Holiday Nutrition Obstacle

Uh oh, it’s here.

The Holidays!

Thanksgiving is less than 2 weeks away.  We’ve venture into the "dangerous" holidays — the time when the average American gains 3-5 lbs during the 6 weeks between Thanksgiving and New Years.

Holiday parties.

Cookies.

Massive amounts of food.

Stress.

But it doesn’t have to be the downward spiral that most people think it is, spiraling off into a difficult time of overindulgence and weight gain.

We’re here to help — what are YOUR biggest struggles during this time?  We’ll be answering every single question left on the blog, so share your thoughts and struggles during this time of the year.

Click on the comment tab below and let us know what you think!

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