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By V. E. Moody

Wondering why you can’t prevent overeating? It could be down to your hormones. By now, you probably know that hormones produced during sleep, leptin and ghrelin, play a key role in controlling appetite. But ghrelin may pose another problem if you’re trying to kick your overeating habit.

A study conducted by UT Southwestern Medical Center found that ghrelin doesn’t just trigger feelings of hunger. This hormone may prompt some people to keep eating foods that give them pleasure and satisfaction even when they’re feeling full. To better prevent overeating, you’ll need a few methods you can rely on.

Try These Tips to Prevent Overeating and Lose Weight More Successfully.

● Get More Sleep. Based on the research, the first obvious way to prevent overeating is to get those nightly 40 winks. A lack of sleep increases the production of ghrelin — and it also makes you feel tired, which can cause cravings. Dieters who are struggling to not overeat are more likely to fight fatigue and hunger with unhealthy foods such as sweets, caffeine, and refined carbohydrates.

Aim for six to eight hours of sleep each night to prevent overeating. If you’re having trouble sleeping, find more effective ways to manage stress, and make your bedroom a haven for slumber. You also shouldn’t use the computer late at night, watch TV in your room, or eat or exercise late at night.

According to the National Sleep Foundation, if you have trouble sleeping for more than three weeks, you should see a physician.

● Eat More, But Smaller Meals Each Day. You’ve probably heard this weight loss nugget from health and nutrition experts before. Well, there are good reasons behind it. Eating small meals throughout the day helps prevent overeating by increasing your energy and reducing hunger and cravings.

Plus, many people who are overweight suffer from type 2 diabetes. Doctors often advise eating five to six small meals a day for insulin to work more efficiently and to manage diabetes better.

● Practice Meditation. It may sound a little too Zen for some people, but mindfulness exercises can help to prevent overeating. Ghrelin increases when you’re stressed. But, several studies show that meditation promotes natural weight loss, and breathing exercises can help to overcome the mental urge to overeat.

Do deep-breathing exercises for 10 to 20 minutes each day, and try to slow down in your life to avoid overeating. For instance, be more thoughtful during simple activities such as washing your face, getting dressed, and especially when eating meals. You may find slowing down irritating at first, but keep trying it until it prevents you from overeating.

If you need help with meditation or living in a lower gear, there are numerous meditation CDs and DVDs on the market. Also, walking meditation, which is walking at a slow pace while deep breathing, can help prevent overeating.

Getting out of your overeating habit won’t happen overnight, so give yourself some time. Try to prevent overeating each day with better sleep, portion control and relaxation. If you are a compulsive overeater or binge eater — you eat until you are uncomfortable and suffer from guilt or shame — speak to your health care professional about joining an eating disorders program and other treatments.

SOURCE: Core Content Media
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Resource: UT Southwestern Medical Center news release, Researchers find clues to why some eat when full.

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Study suggests that drinking milk in the morning helps to prevent lunchtime hunger

If you’re anything like me, you probably get hunger pangs every day around lunchtime. This can lead to you gorging down more food than you actually need. So you have to put in more hours on the treadmill, or cut back on dinner later. But there may be a better solution.

A study published in the American Journal of Clinical Nutrition revealed that drinking fat-free milk in the morning will make you feel more full and help you to reduce your calorie intake at your next meal. On the other hand, drinking fruit drink in the morning didn’t have this benefit.

So just how effective was this calorie reduction due to drinking milk in the morning? A whopping 50 fewer calories, or about nine percent less food at lunch. Trust me, that’s no small amount. You’ve got to consider the long term.

Successful weight loss — losing weight and keeping it off — isn’t a quick fix. Just cutting out 50 calories a day can have a big impact in helping you reach your goal. Research shows that most Americans gain up to two pounds per year, which may come down to less than 100 calories per day. It’s easy to see why feeling full is essential.

According to the researchers, milk’s protein and lactose content, and the thickness of the drink all enhance satiety. Besides helping you to feel full, don’t forget that milk also contains conjugated linoleic acid (CLA), which helps your body to burn calories more efficiently.

Just make sure that you stick to fat free milk (which is called skim milk in some places), or at the very least, one percent milk. You can have three servings each day, as recommended by the Dietary Guidelines for Americans. One more tip: It’s worth the extra cost to buy organic milk.

Reference:
American Journal of Clinical Nutrition. 2009;90:70-75. Skim milk compared with a fruit drink acutely reduces appetite and energy intake in overweight men and women. Dove, ER, Hodgson JM, Puddey IB, Beilin LJ, Lee YP, Mori TA.

Source: Core Content Media
Type: Original article
Word count: 313

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CLA (Conjugated Linoleic Acid) Boosts Natural Weight Loss
Conjugated linoleic acid, or CLA, aids natural weight loss by reducing body fat and increasing muscle mass

Need to increase the results you’re getting from your natural weight loss program? Research suggests that conjugated linoleic acid (CLA) can help reduce body fat and build muscle mass.

But, CLA is by no means a magic weight loss pill. The amount of extra weight loss you’ll see when taking this dietary supplement may amount to only four or five pounds per year. Still, CLA has proven weight loss benefits, and most of us don’t get enough of it. So it’s worth considering adding it to your diet.

Here’s what you need to know if you’re considering taking CLA supplements for natural weight loss:

What is CLA?
Conjugated linoleic acid is a fatty acid found mainly in dairy products and red meat. Cheese and meat from grass-fed cows have a much higher concentration of CLA. This nutrient helps to move glucose more effectively into muscles where it can be used for energy or to maintain muscle mass.

When you don’t get enough conjugated linoleic acid, you’re more at risk for storing glucose as fat and becoming obese. In fact, a deficiency in CLA has long been linked to obesity.

How Conjugated Linoleic Acid Helps Natural Weight Loss
Some research suggests that CLA can prevent small fat cells from turning into big ones. Other studies show that people who are overweight who took CLA had reduced body fat and more lean body mass. In some cases, these benefits were noticed even when participants didn’t change their diet or exercise habits, although this isn’t recommended.

Also, there’s some evidence that CLA can increase insulin levels in persons with diabetes. Keep in mind that type 2 diabetes is the most common form of the disease and people who are overweight or obese are most likely to develop type 2 diabetes. Conjugated linoleic acid may provide them with extra benefits in their struggle to lose weight and control their disease.

Using CLA for Natural Weight Loss
You can take six grams of conjugated linoleic acid supplement daily in tablet form for weight loss. This dose is based on the conclusions of a study conducted by the University of Wisconsin to determine if CLA supplement is safe for use by obese people who were on a calorie restricted diet.

Side Effects of CLA in Natural Weight Loss
Conjugated linoleic acid is sold as a supplement in tablet form. You can safely take six grams of CLA per day for natural weight loss. This dose is based on the conclusions of a study conducted by the University of Wisconsin to determine if CLA supplement (Clarinol) is safe for use by obese persons on a calorie restricted diet.

The most common side effects of taking conjugated linoleic acid for weight loss include nausea, diarrhea, indigestion and heartburn. In the Wisconsin study, researchers tested the blood of the dieters to check for problems with liver function, insulin, glucose, serum lipids or overall chemistry. They found no adverse effects during the 12-month test. The researchers concluded that CLA is safe to use for at least one year.

However, if you have a medical condition or you’re taking other supplements or medication, you should consult your doctor or naturopath before taking CLA for natural weight loss.

Reference:
Safety profile of conjugated linoleic acid in a 12-month trial in obese humans.
Food and Chemical Toxicology, Vol. 42, Issue 10, Pages 1701-1709.
Whigham LD, O’Shea M, Mohede IC, Walaski HP, Atkinson RL.

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Superfoods Probiotics Another Weapon in the Fight Against Obesity, Especially After Pregnancy

Weight gain is one of the biggest concerns for pregnant women. While you need to put on a certain amount of weight to help nourish your baby, packing on too many pounds can be dangerous. A study presented at the European Congress on Obesity in 2009 suggests that eating probiotics may help you stay within a healthy range.

What are Probiotics?
Probiotics are healthy bacteria that help to regulate the balance of bacteria in your digestive tract and reduce the growth of harmful bacteria. They also help to control inflammation. In recent years, researchers have been trying to find out if the balance of bacteria in the gut contributes to weight gain and if altering that balance can help.

Probiotics Effective at Fighting Central Obesity, the Most Dangerous Form of this Disease
In the Finnish study, pregnant women who ate probiotics during their first trimester and received dietary counselling were less likely to develop central obesity, the most dangerous form of the disease, which is also a main cause of type 2 diabetes. “The women who got the probiotics fared best. One year after childbirth, they had the lowest levels of central obesity as well as the lowest body fat percentage,” says Kirsi Laitinen, a nutritionist and senior lecturer at the University of Turku in Finland.

Central obesity refers to having a body mass index of 30 or more. It’s accompanied by significant amounts of abdominal fat and is considered especially unhealthy. The researchers found it in 25 percent of the women who took probiotics and had dietary counselling, compared with 43 percent of the women who received diet advice only, and 40 percent of women who didn’t get probiotics or counselling.

One drawback of the study was that it didn’t take into account the mothers’ pre-pregnancy weight, which might have affected how much weight they later gained. Laitinen states that more research is needed to confirm the role of probiotics in fighting obesity, and her team is continuing to follow the study participants. They will also investigate whether probiotics taken during pregnancy has any effect on their babies’ health. Expectant mothers everywhere, stay tuned.

Reference:
The European Association for the Study of Obesity press release, “Study in Pregnant Women Suggests Probiotics May Help Ward off Obesity.”

Source: Core Content Media
Type: Original article