The paper, published today in the International Journal of Obesity, was the result of a study funded by the National Institutes of Health’s National Center for Complementary and Alternative Medicine.

Nearly 500 participants from Kaiser Permanente in Oregon and Washington took part in the study, which measured whether sleep, stress, depression, television viewing, and computer screen time were correlated with weight loss. Several previous studies have found an association between these factors and obesity, but few have looked at whether these factors predict weight loss.

“This study suggests that when people are trying to lose weight, they should try to get the right amount of sleep and reduce their stress,” said lead author Charles Elder, MD, MPH, an investigator with the Kaiser Permanente Center for Health Research in Portland, Ore., who also leads Integrative Medicine at Kaiser Permanente Northwest. “Some people may just need to cut back on their schedules and get to bed earlier. Others may find that exercise can reduce stress and help them sleep. For some people, mind/body techniques such as meditation also might be helpful.”

The study involved two phases: during the first phase, participants were asked to lose at least 10 pounds over six months. If they succeeded, they moved to the second year-long phase of the study, which tested a complementary acupressure technique against more traditional weight-maintenance strategies. Findings from phase two are not yet available.

During the study’s first phase, all participants attended weekly meetings at which they were weighed and advised to reduce calorie intake by 500 calories per day, adopt a low-fat, low-sugar diet with lots of fruits and vegetables, increase physical activity to 180 minutes a week, and keep daily food records. People who kept more food records and attended more meetings were more likely to lose weight during this phase of the trial.

Participants also were asked to report levels of insomnia, stress and depression, and to record how much time they slept and spent watching television or using a computer. The research team found that sleep and stress levels were good predictors of weight loss, but depression and screen time were not.

People with the lowest stress levels who also got more than six hours, but not more than eight hours, of sleep were most likely to lose at least 10 pounds. In fact, nearly three-quarters of this group moved on to the second phase of the trial, and were twice as likely to be successful as those who reported the highest stress levels and got six or fewer hours of sleep per night.

Participants who qualified for the second phase were divided into two groups: one received monthly guided instruction in the Tapas Acupressure Technique, which involves lightly touching specific pressure points on the face and back of the head while focusing on a problem (i.e., maintaining weight loss). The other group also met monthly with a trained interventionist and a support group, but used more traditional nutrition and exercise techniques to keep weight off. Both groups met for six months and then were followed for another six months to see which group kept more weight off. Results of that phase of the trial should be available in late 2011 or early 2012.

The study authors caution that their findings may not apply to all groups trying to lose weight. The authors also noted that the participants were highly motivated, and that 90 percent had attended at least some college.

These studies are part of ongoing research at Kaiser Permanente to better understand weight loss and the key factors to maintaining optimum weight. Another Kaiser Permanente Center for Health Research study last year found that the more people logged on to an interactive weight management website, the more weight they kept off. Researchers at the Kaiser Permanente Center for Health Research also found that keeping a food diary can double a person’s weight loss and that both personal contact and web-based support can help with long-term weight management.

Study authors include: Charles R. Elder, MD, MPH, Christina M. Gullion, PhD, Kristine L. Funk, MS, Lynn L. DeBar, PhD, Nangel M. Lindberg, PhD, and Victor J. Stevens, PhD, all from the Kaiser Permanente Center for Health Research in Portland, Ore.

Source:
Kaiser Permanente Center for Health Research
Obesity / Weight Loss / Fitness From Medical News Today

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Check-ups of 1,003 Michigan 6th graders in a school-based health program showed children who are obese were more likely to consume school lunch instead of a packed lunch from home and spend two hours a day watching TV or playing a video game.

The results were compiled by the University of Michigan Cardiovascular Center and suggests unhealthy habits are feeding the childhood obesity trend.

“For the extremely overweight child, genetic screening may be a consideration,” says study senior author Kim A. Eagle, M.D., a cardiologist and a director of the U-M Cardiovascular Center. “For the rest, increasing physical activity, reducing recreational screen time and improving the nutritional value of school lunches offers great promise to begin a reversal of current childhood obesity trends.”

President Obama recently signed the Healthy, Hunger-Free Kids Act of 2010 to create healthier school menus for the 31 million children in the United States who eat lunch through school programs.

The act is designed to improve nutrition by reducing salt, fat and sugar in school meals and reduce childhood obesity which has tripled in the U.S. in the past 30 years.

The prevalence of obesity among U.S. children ages 6 to 11 has increased from 6.5 percent in 1980 to 19.6 percent in 2008.

Children involved in the study participate in Project Healthy Schools, school-based program supported by communities and the U-M Health System to teach middle school students about healthy lifestyles, in hopes of reducing their future risk of cardiovascular disease and diabetes.

Project Healthy Schools is available at 13 Michigan middle schools and is one of the few school-based programs to show sustained benefits in reducing cholesterol and high blood pressure among participants.

The U-M study was published in the American Heart Journal.

U-M researchers found that 58 percent of obese children had watched two hours of TV in the previous day, compared to 41 percent of non-obese children. Forty-five percent of obese students always ate school lunch, but only 34 percent of non-obese students ate school lunch.

Significantly fewer obese kids exercised regularly, took physical education classes, or were a member of a sports team.

Because the eating and exercise patterns of obese children were so different than their normal weight peers, researchers concluded that lifestyle was more closely linked with childhood obesity, than genetics.

New evidence has emerged showing a leptin deficiency, a genetic mutation in the hormone that controls hunger, may cause a person to overeat.

“If diets and physical activity were similar in obese and non-obese students this would argue for a stronger genetic basis for obesity in children,” says study first author Taylor Eagle.

In the U-M study, 15 percent of the middle school students were obese, but nearly all, whether overweight or not, reported unhealthy habits.

More than 30 percent had consumed regular soda the previous day, and less than half remembered eating two portions of fruits and vegetables within the past 24 hours. Only one-third of students said they exercised for 30 minutes for five days in the previous week.

“It’s clear that opportunities to improve health abound for the majority of our students, not just the 15 percent who are already obese,” says study co-author Elizabeth Jackson, M.D., assistant professor of internal medicine at the U-M Cardiovascular Center.

U-M authors: Taylor F. Eagle, Roopa Gurm, M.S., Caren S. Goldberg, M.D., Jean DuRussell-Weston, R.N., M.P.H., Eva Kline-Rogers, R.N., LaVaughn Palma-Davis, M.A., Susan Aaronson, M.S., Catherine Fitzgerald, M.P.H., Lindsey R. Mitchell, M.P.H., Bruce Rogers, Patricia Bruenger, Elizabeth Jackson, M.D., and Kim A. Eagle, M.D.

Reference: “Health status and behavior among middle-school children in a Midwest community: What are the underpinnings of childhood obesity?” American Heart Journal, Vol. 160, Issue 6, December 2010. Abstract.

Source: University of Michigan Health System
Obesity / Weight Loss / Fitness From Medical News Today

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Below are research-based tips from investigators at Fred Hutchinson Cancer Research Center that may help jump start one’s weight loss progress in the coming year.

1. Keep moving each day. We all know that exercise is crucial to losing weight, but sometimes it’s easier said than done. The task need not be daunting; all it takes to see a weight-loss benefit is 30 to 60 minutes of aerobic activity daily. “You don’t need to be athletic. Just brisk walking or dancing to your favorite music or using an aerobic exercise machine like a stationary bike or treadmill is all you need to do – just try to do it each day,” said Anne McTiernan, M.D., Ph.D., director of the Hutchinson Center’s Prevention Center. The exercise doesn’t have to be all at once. “You can break it into 10- or 15-minute sessions throughout the day to get the weight-loss benefit,” she said.

2. Keep a food journal. “By spending a little extra time to write down everything you eat and drink, you’ll be able to see where extra calories sneak in,” said postdoctoral research fellow Caitlin Mason, Ph.D., an exercise and health researcher in the Public Health Sciences Division of the Hutchinson Center. “There are lots of good online tools that can help estimate the calorie content of common foods and track your weight loss progress over time,” she said.

3. Set realistic goals. “The biggest mistake people make when trying to lose weight is trying to lose too many pounds too fast or setting unrealistic goals,” Mason said. “For long-term success, aim for a slow, steady weight loss of about 1 to 2 pounds a week. No one wants to lose weight only to gain it all back – and often more – a few months later.

4. Set specific goals. Instead of resolving to “lose weight,” which is too general, set several smaller but more specific goals, such as eating five servings of vegetables per day, taking a 15-minute walk at lunch each day or drinking six glasses of water per day. “Adding healthy behaviors to your routine is often easier than telling yourself ‘don’t do this’ or ‘don’t eat that,’” Mason said.

5. Don’t let one slip-up derail your efforts. “Don’t throw your entire routine out the window after one bad day,” Mason said. “Instead, try to identify the specific barriers that got in your way and think through strategies to avoid such challenges in the future.” For example, to avoid the temptation of buying a candy bar while standing in the checkout line at the grocery store, make sure to eat a healthy snack, such as a handful of nuts or a piece of string cheese, before going shopping.

6. Practice yoga. Two observational studies conducted by cancer prevention researcher Alan Kristal, Dr. P.H., a member of the Hutchinson Center’s Public Health Sciences Division, have found an association between regular yoga practice and weight maintenance and weight loss. One of his studies, published in 2005, found that regular yoga practice is associated with the prevention of middle-age spread in normal-weight people and the promotion of weight loss in those who are overweight. A follow-up study published in 2009 found that regular yoga practice is associated with mindful eating, and people who eat mindfully are less likely to be obese. “These findings fit with our hypothesis that yoga increases mindfulness in eating and leads to less weight gain over time, independent of the physical activity aspect of yoga practice,” Kristal said. “Mindful eating is a skill that augments the usual approaches to weight loss, such as dieting, counting calories and limiting portion sizes. Adding yoga practice to a standard weight-loss program may make it more effective.”

Obesity / Weight Loss / Fitness News From Medical News Today

Weight loss surgeons Mr. Abeezar Sarela and Mr. Simon Dexter will be performing the procedure at the Nuffield Hospital in Leeds. “We have evaluated many of the new incisionless technologies that are emerging, and this is the most promising and most tested approach that we have seen” commented Mr. Sarela. “We feel that there are many patients who are interested in pursuing a weight loss procedure, but believe that existing interventions are too extreme – the TOGA Procedure offers these patients a scar-free, less invasive alternative.” According to Mr. Sarela the most important benefit of the TOGA Procedure is safety. “All conventional surgical procedures carry some risk of complications. With endoscopic or “incisionless” procedures the risk of serious complications is very small.”

Professor David Haslam, Chairman of the National Obesity Forum said: “Bariatric surgery has been demonstrated to be amongst the most clinically effective and cost-effective procedures in any field of medicine. It is the only method of treatment which offers permanent weight loss alongside dramatic long term reduction in co-morbid illness, including the resolution or ‘cure’ of Type II Diabetes. Current laparoscopic, or keyhole techniques have improved safety and efficacy of bariatric operations, but represent only steps along the evolutionary process until better procedures emerge.

“The TOGA procedure, a minimally invasive surgery may represent the next step in this evolutionary process. It is inevitable, due to the skyrocketing levels of obesity being seen in the UK, that more and more people will turn to surgery for weight loss, having explored all other avenues. The increased demand that this will cause must be met by a health service struggling to stay afloat in dire economic times. The TOGA procedure has sufficiently robust evidence, albeit for now in only small studies, to potentially offer an answer by being sufficiently safe and affordable to be used across a large population, offering a tangible solution for obesity related illness.

“Weight loss results do not yet suggest that TOGA will immediately usurp gastric bypass or band, but show immense promise, and represent an optimistic glimpse of the future.”

The Nuffield Health Leeds Hospital is already considered a centre of excellence for weight loss surgery and now, following successful patient trials in Belgium and Italy, will be the first hospital in the UK to offer the new procedure.

General Manager Mike Flatley said “Patient care and safety is our primary concern at Nuffield Health which is why it is so important for us to be able offer the TOGA procedure to our patients. Under the guidance of Mr. Sarela, I’m confident that this is an important part of the future of weight-loss surgery at Nuffield Health.”

Patients interested in learning more about the TOGA Procedure can visit http://www.togauk.com.

Eligibility for the TOGA Procedure

The procedure is suitable for overweight individuals with a body mass index (BMI) of over 40, or over 35 if they have an obesity-related condition, such as Type II Diabetes. All patients will be pre-screened by the surgeons and weight loss team to ensure that they are appropriate candidates, and after treatment must make periodic visits to the clinic to ensure they understand and can comply with post-procedure dietary changes. To check your BMI, click here.

About the TOGA Procedure

In the TOGA Procedure, flexible stapling devices are inserted through the patient’s mouth into the stomach, where they are used to create a narrow passageway for food (a “sleeve”). The sleeve slows the movement of food through the stomach, giving patients a feeling of fullness after a smaller meal. The TOGA Procedure has been used in over 450 patients worldwide. In a European pilot study, patients lost 35-40% of their excess weight in their first year after treatment. The instruments used in the TOGA Procedure were developed by Satiety, Inc. of Palo Alto, California, USA.

Obesity / Weight Loss / Fitness News From Medical News Today

Researchers at the University of Colorado Anschutz Medical Campus found those who spent three years in the nonprofit Take Off Pounds Sensibly (TOPS) program lost five to seven percent of their body weight and kept it off.

“This is the first time a study of this size and duration has ever been done on a weight loss program,” said Nia Mitchell, MD, MPH, and a primary care physician who worked on the study. “The natural history of weight loss is weight regain and we were happy to see that people were able to keep off the weight.”

The three-year study, published last month in the research journal, Obesity, followed thousands of people enrolled in TOPS. The program provided access to their database, but no funding for the research. Milwaukee-based TOPS helps members lose weight through group support and education. They are encouraged to get a weight goal from their doctors and make it their target. At the same time, they attend weekly meetings and weigh-ins. Members receive a booklet with a six week lesson plan, a one-year subscription to TOPS News and membership in the local chapter.

The study points out the large price difference between TOPS and other well-known weight loss programs. TOPS costs about $90 a year while Weight Watchers is between $480 and $625 annually. Programs like Nutrisystem and Jenny Craig, which include the price of food, can cost between $3,600 and $6,500 a year.

Mitchell said there have been studies of popular commercial weight loss programs but little investigation of nonprofits like TOPS or Overeaters Anonymous. A 1974 study concluded that behavior modification resulted in greater weight loss than other methods. TOPS incorporated the technique into its program along with group support, exercise, and monitoring food intake. It also uses volunteers to run meetings rather than paid staff.

“Peer mentoring has been shown to encourage behavioral change in other areas and appears to be effective when it comes to weight loss,” Mitchell said.

During the study, 42,481 people renewed their TOPS membership at least once including 2,427 with nonconsecutive renewals. Those who renewed each year lost the most weight and kept it off for up to three years. Those who didn’t renew every year, lost less. The research shows that the weight lost by those who remained in TOPS is similar to the weight loss seen in a previous study of individuals who completed one year of Weight Watchers.

The lesson in all of this, says Mitchell, is that the TOPS results are comparable to more expensive commercial programs. She said future studies should look more closely into the use of nonprofits to reach populations most at risk for obesity.

Obesity / Weight Loss / Fitness News From Medical News Today

The study sought to gain a better understanding of the role of potatoes and the glycemic index in weight loss, largely because some have questioned the inclusion of potatoes in a weight loss regimen due to the vegetable’s designation as a high glycemic index (HGI) food.

“The results of this study confirm what health professionals and nutrition experts have said for years; when it comes to weight loss, it is not about eliminating a certain food or food groups, rather, it is reducing calories that count,” said lead researcher Dr. Britt Burton-Freeman, PhD, MS. “There is no evidence that potatoes, when prepared in a healthful manner, contribute to weight gain. In fact, we are seeing that they can be part of a weight loss program.”

Researchers studied 86 overweight men and women over the course of 12 weeks to measure the effects of a reduced-calorie modified glycemic index diet with the addition of potatoes. The subjects were randomly assigned to three groups and each had a diet that included five to seven servings of potatoes per week. The results indicated that all three groups lost weight.

One group was given a list of foods with a low glycemic index (LGI) to include in their diet daily. The second group was given a list of foods with a HGI to include in their diet daily. Both groups were to reduce their daily caloric intake by 500 calories while also consuming five to seven servings of potatoes each week. All participants were guided and monitored for compliance by a dietitian to only eat foods on their lists or like foods along with the provided potatoes.

Participants in the third group – called the “control group” – were allowed to choose their daily meals and caloric intake on their own, but were encouraged to adhere to the U.S. dietary guidelines and the food guide pyramid. The only requirement of the third group was – like the other two groups – they had to include five to seven servings of potatoes each week.

All subjects were provided recipes and counseled accordingly for successful dietary adherence. The results indicated that all three groups lost weight and there was no significant difference in weight lost between the low and high glycemic index groups.

This is good news for potato lovers and any consumer who craves the satisfaction of wholesome yet healthy meal options. One medium-size (5.3 ounce) skin-on potato contains just 110 calories per serving, boasts more potassium (620g) than a banana, provides almost half the daily value of vitamin C (45 percent), and contains no fat, sodium or cholesterol.

“We’re thrilled with the results of this study,” says Kathleen Triou, vice president of domestic marketing for the United States Potato Board (USPB). “For the last few years the humble spud has been vilified in respect to its weight management properties. Now we realize that it should be glorified for its role in healthy weight loss.”

This study was funded by the United States Potato Board.

Obesity / Weight Loss / Fitness News From Medical News Today

This special plan emphasizes the basics of eating healthy like eating lots of fish, vegetables, fruits and whole grains, and incorporates unconventional components such as olive oil and red wine. By adding these variations to a diet that has been proven successful, a person can lose weight and fight heart disease. The Mediterranean diet plan is said to not only be an excellent way to lose weight, but it is supposed to do a great job at drastically reducing your risk of heart disease and some cancers.

Traditional Mediterranean diet plans are chock full of whole grain pastas, brown and wild rice, and other whole grains, including whole grain breads. As many fruits and veggies as possible should also be eaten each day. If meat is eaten, people on the Mediterranean diet mostly eat fish. Very rarely is red meat consumed on this plan. Nuts are also enjoyed in small quantities with this diet, as nuts are high in good fats and can produce added protein. A small amount of olive or canola oil can also be enjoyed on the Mediterranean diet plan.

The main components of the Mediterranean diet plan are:

* Eating little or no red meat
* Consuming fish at least two or three times per week
* Eating small amounts of nuts each day
* Eating mostly fruits and vegetables every day
* Only eat health fats such as olive oil
* Avoid using salt. Instead flavor your foods using spices and herbs
* Exercise at least 30 minutes per day

The plan puts a lot of emphasis on eating healthy fats. That is why fish is the main meat in this diet. Fish are loaded with omega-3 fatty acids, which lower triglycerides, which improve the function of the blood vessels in our bodies. Nuts are also laden with omega-3s, and are encouraged on this diet as well. Just make sure that you are not eating nuts with lots of salt or sprinkled with sugars.

Wine is also allowed on this diet, in moderation, because studies have shown that consuming small amounts of wine on a regular basis may contribute to a reduced risk of heart disease. Typically, no more than 8 ounces of whine should be consumed on a daily basis.

If following the Mediterranean diet plan, you will want to avoid harmful fats such as hydrogenated oils and saturated fats as these are major contributors of heart disease. Red meat is also heavily associated with heart disease and should be cut completely out of the diet or should be limited to very small amounts per week.

Living a lifestyle by following the plan is very healthy and enjoyable. By choosing plenty of fresh fruits and vegetables, limiting your red meat consumption, eating plenty of fish and small amounts of healthy fats and wine, you can not only lose weight, you can reduce your risk of heart disease and cancer.

Do not underestimate the importance of a good night sleep. Sleeping is actually important to aid the burning of unnecessary calories especially in all our problem areas such as the stomach. In fact, those unscientifically proven diets are proliferated due to some female magazines which should be blamed. Those mags or promoters for dieting products or program are simply trying to do your business. Also, some of these diets are not properly designed. Imagine yourself having to eat the same thing over and over again.

Once you get hold with a good healthy diet plan, you will find yourself sticking right with it easily once started. All you need to do is to manage your calories consumption by following your diet and combining it with some regular exercise for around half an hour daily. Doing some fast walking around one block and getting enough undisturbed sleep will do so much good for you. Always remember to rest well. Only till now, scientists have been able to start unraveling the importance of sleep. Those with bad sleeping habits tend to gorge on food to compensate. On top of this, one of the worst habits is by eating a lot in the middle of the night probably due to the lack of sleep. This will not only make you grow fat but will also make you unhealthy.

Another part of the keys to losing weight is the psychological aspect which means the self consciousness, attitude, and the motivation you have. You won’t be surprised some of them have worked too hard and depressed themselves so much which result in failure. He must really have great patience in order to stick to the weight losing plan he has. Others would tend to exercise too much or over-exercise and resulted in burning out. This is because they want quick result.

Lastly, to remove your excess fats, the best way is to exercise daily. However, those who are overweight, remember not to try to get results promptly. Some immediate jogging or even swimming might just be the best way to accompany the weight losing program. Just remember that you must never overdo for anything

So between the weather and trying to soothe our wounded son I was again restricted to indoor exercise with my trusty old Swiss Ball and some workout DVD’s. As per usual, I still managed to maintain my daily calorie intake around the 1,500 calories per day, however, my weight loss this week was only 0.4 kg (0.9 lbs) – still a good loss for the week, but a little disappointing.

Hopefully next week the weather will be kind to me and my young son will stay out of trouble with his “broken wing”.

So how do we know where we stand with weight versus body fat? With a good Body Fat Monitor – in my case I have a Tanita TBF-531 Body Fat Monitor suitable for families as it can be programmed for up to 4 people. Tanita re to Body Fat Monitors what Polar are to Heart Rate Monitors – simply the best!

How does it work?
The monitor uses a method called Bioelectrical Impedance Analysis, which basically involves passing a very low, safe electrical current through the body. The current meets resistance when it passes through fat tissue, and in this way the monitor can accurately measure the body fat percentage.

In order for the monitor to do this, you need to stand on the scale with clean, dry bare feet.

You will need to programme the monitor first with your height, sex and select Adult or Child settings, but this is very simple and easy to do. When you first turn the monitor on you must wait for a zero to show, then you can stand on the monitor in dry bare feet, placing your heels on the centres of the lower electrodes. The monitor will display your weight first and then your percentage of body fat. When you step off, the monitor resets itself.

Readings may be less accurate when the Body Fat Monitor is used by children, pregnant women, patients on dialysis and people suffering from oedema. Nor is it suitable for use by professional athletes. People with medical devices implanted (e.g. pacemakers) should NOT use the Monitor.

The Monitor runs on 4 AA batteries, which are easy to insert. I would advise keeping your Monitor out of the bathroom, as you should not get it wet.

The Body Fat Monitor comes with some useful booklets on nutrition and exercise. It is a pricey piece of equipment, but extremely accurate and reliable in most cases.