Wednesday, March 8, 2017

Key Factors That Predict Fat Gain – Don’t Do Them!

It’s great to take the proactive approach to losing body fat and focus on actions that promote getting lean. But it’s just as important to look at behaviors that negatively affect body composition and make you more likely to pack on the pounds.

Two related themes arise in regards to gaining fat. First, the factors that predict an increase in body fat are part of an obesogenic modern environment that contains too much high­ calorie, poor quality food, excessive stress, and too much leisure ­time technology. Second, these factors work together to affect hormone levels in the body, altering metabolic rate and triggering food intake.

Drinking Sugar­Sweetened Beverages

Since New York City attempted to limit the size of sugar­sweetened beverages two years ago, it seems like old news that we shouldn’t be drinking this stuff. But, people still are.

Sugar­sweetened beverages have zero nutritional benefit and they are the greatest provider of calories in the American diet. But these drinks don’t just provide empty calories: They have little impact on satisfying hunger so people can consume large quantities without reducing appetite.

Additionally, the body responds differently to carbs (which is what sugar­sweetened beverages are) in liquid versus solid forms. For example, in one study that compared the effect of having subjects eat jellybeans or drink soda daily for four weeks, results showed that those who ate the jellybeans compensated for the additional calories in the jellybeans and decreased energy intake accordingly.

In contrast, subjects who drank the soda not only didn’t compensate by reducing calories, but actually increased calorie intake by 17 percent over normal. This resulted in them gaining double the fat mass compared to the jellybean group.

Take Away: Avoid sugar­sweetened beverages like they’re the plague—soda, sports drinks, sugar­added juice, and sweetened coffee. Stick to plain water, tea, and coffee.

Eating High­Calorie Processed Foods

Big surprise that the following calorie­laden processed foods are bad for weight management:

Potato chips and other processed carb snacks
Processed meats
Cookies, pastries, sweets, and desserts
Refined grain­based foods (bread, pasta, crackers)

But the reason these foods increase body fat goes beyond the fact that they are calorie dense. Refined carbs have actually been shown to trigger food intake because they “light up” reward parts of the brain. Moderation and portion control becomes impossible with high­calorie refined foods.

Additionally, these foods lead to fast digestion rates and large variations in blood sugar and insulin, meaning they have less of an impact on satiety and hunger management compared to whole foods such as vegetables, fruit, nuts, whole (boiled) grains, fish, unprocessed meat, and minimally processed dairy (yogurt, eggs, milk, cheese).

Take Away: Eat real food! Plan every meal around a whole protein source, a vegetable, and some form of healthy fat (nuts, seeds, or fat that naturally occurs in your protein source).

Too Little Sleep

The amount of sleep people need is very individualized but one thing we know for sure is that if you’re chronically sleep deprived, you’re at risk for gaining fat. People who don’t get enough sleep develop impaired glucose metabolism, which means their bodies aren’t able to use the sugar in the blood effectively and it is more likely to get stored as body fat.

A contributing factor is that sleep deprivation raises the stress hormone cortisol, which triggers food intake and suppresses physical activity. Basically, it makes us lazy and hungry for high­calorie food. Plus, our willpower gets depleted and we’re more likely to give in to our desire to eat and lie on the couch. Finally, sleep deprivation lowers levels of leptin (which triggers satiety) and raises ghrelin (makes us hungry).

Take Away: Be religious about practicing good sleep hygiene: Avoid caffeine after noon, stick to a consistent bedtime/wake time, sleep in complete darkness, turn off electronics an hour before bed, do relaxation, and try natural sleep aids like magnesium and melatonin.

Neural Vulnerability to Food (a.k.a. Emotional Eating)

An emerging area of obesity research focuses on how people are developing an elevated brain response to foods that stimulate consumption of high­calorie “comfort” foods.

Studies show that eating certain foods, particularly those containing sugar, wheat, and processed fat leads to the release of substances called endocannabinoids in the gut. They target dopamine and opioid receptors in the brain to make you feel good. Naturally, this triggers a desire for more.

Researchers note that this neural vulnerability to food is the result of both our high stress levels and our increased exposure to high­calorie food images and commercials due to changes in food marketing over the last 20 years.

Take Away: Protect yourself from the “food cues” from food commercials, processed food messaging, and related obesogenic food marketing. Shift away from rewarding yourself with food by finding other stress management techniques including exercise, meditation, socializing, and deep breathing.

Read the full article HERE.

 

WOD

3 Rounds:

800 Meter Run
25 Wall Balls 20/14#

Core Down

1 Minute Plank

30 V Ups

1 Minute Plank

20 V Ups

1 Minute Plank

10 V Ups

RX:
Cates 19:49
SM 15:03
Amanda
Shaq 20:19
Jared 15:04
Longo 16:00 30#
Fruh 17:18
Chad 1900
CarolAnn 2537
Barry 1755
Munique 1936
Nicholl 1820
Tweedy 2145
Toph 1745
Travis 1604
Chuck 2222
Sully 1936
Connor 1453
Kanon 2234
Jenny 1938
Mandy 2058
Matt V 2024 30#
LMello 2000
Christy 2153
Bob 1818
Bill H. 1912
Kapitan 1717
Nate 1808
Andy 1551
Max L. 1545
Josh 2020
Travis 2013
DLay 1555
KHerder 1650
Mer 1713
PDiddy 1552
Rachel 2037
Joe 1534
Danny 1649
KK 1835
Gregg 1948
Brian 1423
Ryan H 1914
Caspar 2230
B-Rad 2143
Aimee F 2016
Darren 1731
Kyle G 1614
Carrie 2603
Jarrett 1828
Steve 1536
Susie 1956
Ren 1953
Lucas 2642
Kate 2216
Trent 16
Vance 1544
Joe 1624
Craig 1830

MOD:
Jeff J 17:24
Kelli 19:59
Max 18:12
Aimee 18:39
Megan 19:06
Janet 2045
Barb 2154
Fatih ?
Scott 2345
G Mello 1600
Jeff W 1828
Liana 2549
Erin 2101
Tonya 2412
Michelle 2308
Elise 2159
Sabrina 2600
Val 2133
Ashleigh 1836
Carol 2338
Megan 1817
Mississippi 1830
Talitha 2149
Jen L 1820
HMroz 2459
Kelly G 2500
Bill W 1858
Jon 2323
Mark K. 1838
Annie 2134
Ellie Z 2134
Michelle 1833
Marx 1910
Denise 2321
Jen C 2123
Don 1920
Tracy 2223
Beth L 2125
Eric 1656
Denisse 2100
Trina 2050
Jessica 2209

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