Tips and/or Tools Tuesdays :)

Hey everyone!  I just wanted to let you know that I'm going to try having a few upcoming entries called Tip Tuesdays or Tool Tuesdays where I will post a tip or tool (or both) that I may have found useful in helping me with my weight loss.  Hopefully, they will also be helpful to you as well.  If you have any tips or tools that have been of benefit to you, please feel free to let me know also.  Be on the lookout for the first Tip/Tool Tuesday soon and in the meantime, remember to stay positive!

Update Time :)

Hey everyone!  Just wanted to do an update on how things are going for me.  I actually talked to a couple patients over the last month who said that they have read my blog and found it helpful.  One patient mentioned that she felt much better coming to a weight loss clinic knowing that one of the providers is going through what she is going and can relate to her as a patient.  When she told me that, I found it very inspiring as well as motivating for me to continue my weight loss efforts.
      This past month or so I was having issues with my right foot hurting.  The pain was making it very difficult to walk not to mention run/jog so I'm really disappointed about the set back in training for the 5K especially considering it's less than a month away now.  Right now, the pain in my foot has definitely improved but it still happens intermittently so it's still a hindrance to my preparing for this run.  I'm trying to stay optimistic that I will feel prepared enough to complete the race in a few weeks but if I don't, sad to say, I may have to defer doing a 5K until a little bit later in the year.
      On a more positive note, I had lab work done and the majority of my results were considered within normal limits so I restarted most of my medications that will help with my weight loss.  Since restarting my medications last week, in addition to trying to watch my diet and increase my physical activity, I have lost 3 pounds.  I've noticed that some of the clothes that no longer fit me when I gained all my weight last year are fitting me now though I will probably have to lose a few more pounds before they are not on the tight side.
       My main mini-goals for the rest of this month are to continue to train for the 5K (as long as my foot tolerates it) and to lose 5 more pounds by the end of the month.  I know 5 pounds may not seem like much, but considering my weight loss has been on the slower side, I feel that it is a realistic goal.  I hope that the numbers of the scale continue to go down and that my clothes start to fit better though.  I also hope that you all are doing well too.  Good luck and stay positive!

Knowledge is Power

I went to conference on obesity that was given by the American Society of Bariatric Physicians (ASBP) this past Saturday.  Even though I already knew a good amount of the material that was presented during the conference, there was a lot of information that was really eye opening for me.  Most people think that losing weight is just a matter of eating less and exercising more, but what many people don't realize is that there is much more to the "science of obesity" than simply those two contributions.  Weight, whether losing or gaining it, can be influenced by many different factors such as stress, amount of sleep, hormones, and certain medical conditions just to name a few. I think the general population should understand that obesity can be a complex condition that can not always be "cured" or "treated" so easily or quickly.  For many people, coping with obesity, even after losing weight, can be a life-long battle.  An argument can also technically be made that our modern way of living has made it much easier to gain weight with everything from ridiculous large portion sizes of unhealthy entrees at restaurants to technology helping to facilitate a sedentary lifestyle.  Like with many aspects of medicine and healthcare, the management of obesity is often evolving as more research is being conducted and new data is found.  I'm glad that I was able to attend this conference because I feel that by learning more about obesity, such as its contributing factors as well as management techniques, I gain a better understanding of it.  I hope to be able to utilize newfound information to formulate improved methods for managing obesity, not only for patients, but also for myself.  I also hope to be fortunate enough to attend more conferences in the near future.  In the meantime, I'm going to use some of the knowledge I gained from this one in some of my future blog entries so stay tuned (and also remember to stay positive!).

Little Diet Do-Overs

In addition to already trying to limit eating out (especially fast food!), a change in my diet that I have been working on this month has been trying to significantly cut back on red meat and pork as well as fried foods.  I am pleased that I have not eaten beef for the past three weeks and have only eaten pork once.  However, while I have definitely reduced my intake of fried foods, I personally feel that I can cut back on the amount even more significantly to once a week.  I am also trying to increase my water intake on a daily basis to a more adequate amount of at the very least 64 ounces (eight 8 ounce glasses of water).  In addition to continually improving upon these changes, next month, I am also going to work on decreasing how much rice I eat, and whenever I do eat it, I'm going to try to make it brown rice instead of white.  For me, I hope that by making small changes at a time on a monthly basis, it will be easier to stick to them in the long run and have them become more permanent positive lifestyle habits versus trying to do a major dietary overhaul all at once.  I also hope that you all are doing well in making the changes you need to help continue your weight loss progress.  Good luck and stay positive!

Can stress supersize you?

Like many people out there, I can get very stressed very quickly over things like bills, work, and life in general.  I have noticed that when I am under an overwhelming amount of stress, though, I become like an emotional eater and if I'm not careful, I will turn to food for comfort.  I know that this behavior is not only not a good way to help reduce my levels of stress, but also not a good thing for my weight loss.  I recently read a small but interesting article on stress and overeating the other day from a February 2012 Harvard School Mental Health newsletter.  This particular article mainly discussed stress and why it can trigger you to overeat.  I found the article rather intriguing because most people think that losing weight is only about eating less and exercising but I personally feel that there is much more to the  science of weight loss than many of us initially thought.  I decided to share this article on my blog because I personally felt that it really summed up why experiencing high levels of stress can wreak havoc on our weight loss efforts.  The article (http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2012/February/why-stress-causes-people-to-overeat ) reads:

There is much truth behind the phrase "stress eating." Stress, the hormones it unleashes, and the effects of high-fat, sugary "comfort foods" push people toward overeating. Researchers have linked weight gain to stress, and according to an American Psychological Association survey, about one-fourth of Americans rate their stress level as 8 or more on a 10-point scale.

In the short term, stress can shut down appetite. A structure in the brain called the hypothalamus produces corticotropin-releasing hormone, which suppresses appetite. The brain also sends messages to the adrenal glands atop the kidneys to pump out the hormone epinephrine (also known as adrenaline). Epinephrine helps trigger the body's fight-or-flight response, a revved-up physiological state that temporarily puts eating on hold.

But if stress persists, it's a different story. The adrenal glands release another hormone called cortisol, and cortisol increases appetite and may also ramp up motivation in general, including the motivation to eat. Once a stressful episode is over, cortisol levels should fall, but if the stress doesn't go away — or if a person's stress response gets stuck in the "on" position — cortisol may stay elevated.

Fat and sugar cravings

Stress also seems to affect food preferences. Numerous studies — granted, many of them in animals — have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. High cortisol levels, in combination with high insulin levels, may be responsible. Other research suggests that ghrelin, a "hunger hormone," may have a role.

Once ingested, fat- and sugar-filled foods seem to have a feedback effect that inhibits activity in the parts of the brain that produce and process stress and related emotions. These foods really are "comfort" foods in that they seem to counteract stress — and this may contribute to people's stress-induced craving for those foods.

Of course, overeating isn't the only stress-related behavior that can add pounds. Stressed people also lose sleep, exercise less, and drink more alcohol, all of which can contribute to excess weight.

Gender differences

Some research suggests a gender difference in stress-coping behavior, with women being more likely to turn to food and men to alcohol or smoking. And a Finnish study that included over 5,000 men and women showed that obesity was associated with stress-related eating in women but not in men.

Harvard researchers have reported that stress from work and other sorts of problems correlates with weight gain, but only in those who were overweight at the beginning of the study period. One theory is that overweight people have elevated insulin levels, and stress-related weight gain is more likely to occur in the presence of high insulin.

How much cortisol people produce in response to stress may also factor into the stress–weight gain equation. In 2007, British researchers designed an ingenious study that showed that people who responded to stress with high cortisol levels in an experimental setting were more likely to snack in response to daily hassles in their regular lives than low-cortisol responders.

Steps to counter stress snacking

When stress affects someone's appetite and waistline, the individual can forestall further weight gain by ridding the refrigerator and cupboards of high-fat, sugary foods. Keeping those "comfort foods" handy is just inviting trouble.

Here are some other suggestions for countering stress:

Meditation. Countless studies show that meditation reduces stress, although much of the research has focused on high blood pressure and heart disease. Meditation may also help people become more mindful of food choices. With practice, a person may be able to pay better attention to the impulse to grab a fat- and sugar-loaded comfort food and inhibit the impulse.

Exercise. Intense exercise increases cortisol levels temporarily, but low-intensity exercise seems to reduce them. University of California researchers reported that exercise — and this was vigorous exercise — may blunt some of the negative effects of stress. Some activities, such as yoga and tai chi, have elements of both exercise and meditation.

Social support. Friends, family, and other sources of social support seem to have a buffering effect on the stress that people experience. For example, research suggests that people working in stressful situations, like hospital emergency departments, have better mental health if they have adequate social support. But even people who live and work in situations where the stakes aren't as high need help from time to time from friends and family.

Adams CE, et al. "Lifestyle Factors and Ghrelin: Critical Review and Implications for Weight Loss Maintenance," Obesity Review (May 2011): Vol. 12, No. 5, electronic publication.

Manzoni GM, et al. "Can Relaxation Training Reduce Emotional Eating in Women with Obesity?" Journal of the American Dietetic Association (Aug. 2009): Vol. 109, No. 8, pp. 1427–32.

Mathes WF, et al. "The Biology of Binge Eating," Appetite (June 2009): Vol. 52, No. 3, pp. 545–53.

Spencer SJ, et al. "The Glucocorticoid Contribution to Obesity," Stress (Feb. 6, 2011): Vol. 14, No. 3, pp. 233–46.

Vicennati V, et al. "Stress-Related Development of Obesity and Cortisol in Women," Obesity (Sept. 2009): Vol. 17, No. 9, pp. 1678–83

If you are having a hard time losing weight despite positive changes in diet and exercise, you might want to look at other possible contributing factors to your body resisting weight loss such as experiencing high levels of stress (especially chronically), certain medical conditions, age, etc.  Having some of these factors doesn't necessarily mean it's going to be impossible for you to lose weight, but you may have to accept the fact that it may make it much harder.  Just try to make any changes that you can make to help combat again these factors (eg. trying to lower your levels of stress as much as possible), stay positive, and remember to be patient with yourself and your efforts.  Good luck!

Quick Update

Hey guys! January has been a pretty busy this month for me with work among other things so just wanted to give you all a quick update. Even though I honestly did not lose any weight during this past holiday season, I was able to maintain my weight loss.  I also have lost 2 pounds since the start of this new year so currently I am down a total of 8 pounds from when I first started trying to lose weight again. I know the weight is not coming off as quickly as I would like it too but I'm trying not to get discouraged because any weight loss is better than not losing weight at all. I am also hopeful that as I start to lose a few more pounds, I'll end up seeing the results better in how I look and feel. My biggest obstacles this month, which I feel are going to be the biggest ones during the rest of the year, are trying to limit the eating out (and cooking more at home) and finding more time to exercise during the week (especially with my first 5K coming up in a few months!). I feel that once I am able to establish a good routine/system with each of these problem areas, then I can better make them a part of my lifestyle and weight loss will be a less difficult journey. Hope all of you who are trying to lose weight, whether as a part of your new year's resolution or in general, are doing well in your efforts. Good luck!

New Year=New Start to a New You!

Hey everyone!  Happy New Year!  I hope that you all had a wonderful holiday season that was filled with much joy and love.  Even though I feel like 2012 just flew by, I am excited to see what 2013 has in store for me.  For many people, myself included, a new year can signify a clean slate and a brand new start.  I guess that is why it is an optimal time for most people to become motivated and develop self-improvement resolutions.  However, for many people, the motivation and commitment to their resolutions often do not make it through the entire year.  For this year, I am going to try to do something a little differently with my resolutions to see if it may help increase my chances of fulfilling them by the end of the year.
     The first thing I'm going to do is make my overall resolutions more specific.  For example, instead of saying one of my resolutions for this year is to just "lose weight," my resolution is to actually "lose 60 pounds by the end of the year."  By making my resolution more specific, it makes it more measurable and I can further break it down and aim to lose 5 lbs a month for the rest of the year.
     I'm also going to have a "monthly game plan" for achieving each of my resolutions complete with mini short-term goals.  For example, to help with my overall weight loss resolution, one mini goal I have for this month is to try to drastically cut back on how much I eat out at restaurants or fast food to only 1-2x max per week.  Exercise wise, I also signed up for my very first 5K, which will take place this upcoming May.  Since I'm not a big fan of running and nothing close to a runner, I'm both a little nervous and excited about the run so I plan start a running training regimen this upcoming week.  My mini goal is to start off this training regimen by running at least once a week this month and working my way up steadily from there.
     Anyways, I hope that these little tips for forming your new years resolutions helped a little and I hope that your new year is off to a good start. Good Luck!