Fend Off Holiday Weight Gain

The Winter months are often associated with staying indoors, celebrating, and holiday feasts.  Changes in food intake, activity levels, food choices (higher fat), body composition (higher fat), and body weight have been shown to result.  Interestingly, the amount of weight gained is lower than you might expect.

In 2000, Yanovski’s team investigated the belief that people gain an average of 5 lbs (2.3 kg) over the holidays.  They found that the average gain is only about 0.5 kg.  The real issue is that it isn’t reversed in the Spring and Summer.  

In another study, Ma’s team looked at seasonal variations for 593 participants.  They found an average increase of 86 Calories per day in the Fall versus Spring.  This coincided with an increase in Calories from fat and lower activity levels resulting in peak body weight in the Winter.  

Weight doesn’t tell us about the composition of the body; the scale doesn’t tell all.  Hull and colleagues examined body weight and composition changes in 82 college students over the winter holiday season (Thanksgiving to New Years Day).  While body weight did not change significantly, there was an increase in body fat percentage and fat mass.  Twelve of the study participants gained more than 2.0 kg, while 17 remained stable with their weight, but had an increase in fat mass.  

Overtime, these slight changes contribute to weight gain and increased fat mass in adulthood.  Take preventative steps to eat less and move more for long term health.  Keeping your weight and body fat within a healthy range will reduce your risk of certain diseases.  Some tips to get you through the holidays and fend off weight gain:

• Find an activity you enjoy doing or just find more ways to move (take the stairs, park further away from your destination).    
• Spread your food throughout the day so you’re not over-hungry and ready to overindulge. 
• Practice portion control so you can include your favourite holiday foods within reason and not feel deprived. 
• Be careful of liquid calories – alcohol and sweetened beverages (including the syrup and whipped cream in your specialty coffee or tea) can add up quickly, especially if you’re enjoying them regularly.

-         Seek out a health professional for more personalized advice.

Stephanie Wheler, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com

Sources:

Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O’Neil PM, & Sebring NG (2000). A prospective study of holiday weight gain. The New England Journal of Medicine, 342 (12), 861-7.

Ma Y; Olendzki BC; Li W; Hafner AR; Chiriboga D; Hebert JR; Campbell M; Sarnie M; Ockene IS (2006). Seasonal variation in food intake, physical activity, and body weight in a predominantly overweight population. European Journal of Clinical Nutrition, 60(4):519-28.

Hull HR, Hester CN, Fields DA (2006). The effect of the holiday season on body weight and composition in college students. Nutrition & Metabolism, 3:44.

Chew More, Eat Less

The Globe and Mail and Canada.com recently published articles about a Chinese study that looked at chewing and obesity. According to the articles, "people who chew their food more take in fewer calories, mainly because more chewing is related to the levels of hormones that regulate appetite. Chewing food 40 times instead of a typical 15 times caused the study participants to eat nearly 12 percent fewer calories, the study -- published in the American Journal of Clinical Nutrition -- said. More chewing was associated with lower blood levels of ghrelin, a hormone that stimulates appetite, as well as higher levels of CCK, a hormone believed to reduce appetite."
The study was small and done on young men, so it is hard to know how it translates to other groups. Eating faster, and chewing less may be associated with obesity, but further research is needed as studies have shown conflicting results.
The hormones identified by the study may be keys to obesity in the future, but for now, slow down, and enjoy your food.

Steph Wheler, RD
www.nutrishus.com

Weight Gain

I know many people are concerned about losing weight or maintaining their current weight, but some people struggle to gain weight and eat enough to be healthy. If you think simply, it is just a matter of consuming more calories than you are burning. Research also suggests that you need to consume an extra 500 kcal/day in order to gain 1 lb (0.45 kg) in a week. While it is well known that extra weight is unhealthy, being underweight is also unhealthy.

Some tips for healthy weight gain are:
1) Eat frequently throughout the day (meals and snacks)
2) Have food readily available wherever you are (pack snacks)
3) Eat larger than normal portion sizes
4) Choose calorie dense foods (granola, bagels)
5) Focus on including healthy fats (peanut butter, walnuts, almonds, olive oil, salmon, tuna)
6) Drink calories (milk, juice, smoothies)
7) Don't drink water right before a meal because it will fill you up
8) Include beans and legumes in your diet, they are calorie dense and high in carbohydrates and protein

It is important to look at your day and figure out where you could eat more or add more calories. That could just mean sprinkling your breakfast with dried fruit. You also don't want to skip meals and snacks.

Start by setting yourself an achievable goal such as eating breakfast everyday. Once you master that move on to something such as having a bedtime snack. It is important to remember that you want to gain weight in a healthy way, you should not just start eating all kinds of junk food because while it is calorie dense, it lacks nutrients. Create habits that you can stick to.

Steph Wheler
www.nutrishus.com