Healthy Lifestyle Blog
Portion Control is a Key Ingredient
Demonstrating once again the importance of a good night's sleep, new research has found that a six-month high-fat diet and one night of sleep deprivation could both impair insulin sensitivity in a similar manner and cause weight gain.
In this study, conducted at Cedars-Sinai Medical Center in Los Angeles, CA, researchers measured insulin sensitivity in eight male dogs, using an IV glucose tolerance test. They compared dogs before and after diet-induced obesity and one night of sleep deprivation, and compared those findings with the results of dogs that had a normal night's sleep.
Prior to being fed a high-fat diet, one night of sleep reduced insulin sensitivity by 33%, similar to the reduction caused by being fed a high-fat diet alone, which reduced sensitivity by 21%. Dogs that had impaired insulin sensitivity from the high-fat diet did not have further impaired sensitivity with one night of sleep deprivation.
The results from tests clearly showed that sleep deprivation can also lead to overall increased risk for metabolic diseases and increased food intake. "It is critical for health practitioners to emphasize the importance of sleep to their patients," said Caroline M. Apovian, MD, FACP, FACN, a Fellow and spokesperson for The Obesity Society. "Many patients understand the importance of a balanced diet, but they might not have a clear idea of how critical sleep is to maintaining equilibrium in the body."
At Dr. Syverain Weight Loss Clinic, we place great emphasis on eating a hearty breakfast every morning, walking at least 45 minutes five days a week and sleeping a minimum of seven hours every night. These few tricks could make the difference between maintaining your weight loss and gaining it all back.
People who have more body fat — regardless of their size — may have a higher risk of dying early than people whose bodies have less fat, new research suggests.
In contrast, having a high body-mass index (BMI) — a measure of weight in relation to height; often used to gauge obesity — was not associated with early death in the study.
The investigators said the findings support the idea that BMI is a fairly crude measure that may not reflect a person’s body composition, or be a good indicator of health.
Someone with a lot of muscle mass, for example, may have a high BMI and, technically, fall into the “overweight” category, explained researcher Dr. William Leslie.
So the relationship between body size and health “is more nuanced than the number on your bathroom scale,” said Leslie, a professor of medicine and radiology at the University of Manitoba, in Winnipeg, Canada.
“It’s important to be attuned to what you’re made of, rather than just how much you weigh,” Leslie said.
The findings, published online March 8 in the Annals of Internal Medicine, may offer one explanation for the so-called “obesity paradox.”
It is quite surprising that the BMI has no correlation to early death as often been said for those who have obesity. What is this “obesity paradox” then?
That refers to a counter intuitive pattern that’s been seen in a number of studies: Overweight and moderately obese people with heart disease or other chronic ills tend to outlive thinner people with those same conditions.
But those studies have often relied on BMI, Leslie explained. And it’s possible that higher BMI reflects greater muscle mass and fitness, or less weight loss from a chronic disease — as opposed to some protective effect of body fat, he added.
For their study, Leslie’s team combed through data on more than 54,000 adults, mostly in their 60s, who’d undergone DXA scans to measure their bone density. Those bone scans have the bonus of allowing an estimate of a person’s body fat percentage.
Men in the top 20 percent had at least 36 percent body fat. And those with highest body fat were up to 59 percent more likely to die during the study period, versus men whose body fat was in the 28 percent to 32 percent range — which was about average for the group, according to the study.
The difference was smaller among women. Still, those with the highest percentage of body fat — about 39 percent fat or higher — were 19 percent more likely to die during the study period, compared with women in the 30 percent to 34 percent range (about average for the group), the study found.
In contrast, people with a BMI high enough to land them in the “obese” category didn’t show an increased death risk. And they were actually less likely to die than men and women with the lowest BMIs — lower than 24 or 25, which includes people in the “normal” weight range, Leslie pointed out.
In these older adults, he explained, a lower BMI may reflect waning muscle mass or frailty.
A researcher not involved in the study agreed.
“I think these findings help clarify some of the confusion around the obesity paradox,” said Rebecca Shenkman, director of the MacDonald Center for Obesity Prevention and Education at Villanova University College of Nursing, in Pennsylvania.
More importantly, she said, the findings highlight the limits of BMI as a health indicator. “We really need to take a step back and look at everything’s that going on the body,” Shenkman said.
And, Shenkman said, it’s possible to be thin and out-of-shape.
“Healthy eating and regular exercise are more important than being skinny,” she said.
Leslie made the same point. “In our society,” he said, “there’s been this mantra that thin is ‘in,’ and being heavy is ‘bad.’ But health is about more than the number on your scale.”
At Dr. Syverain Weight Loss Center since 2002, I found waist line circumference to be a better indicator of health outcome than BMI in the absence of abdominal liposuction.
A woman trying to lose weight should have a waist circumference of 32 inches or fewer. While a man trying to shed some pounds should have a waistline of 35 or fewer.
In our clinic we believe strongly in measuring waistline circumference at least once a month for all our weight loss patients.
What a shocking relationship between BMI and health! Do you believe the BMI to be a good indicator of health or do you disagree like this article indicates? Please leave comments below and share your thoughts with us!
It can be challenging to maintain your weight after weight loss. It is important that you don’t fall into old habits after you lose weight. Here are some tips to help you maintain weight loss.
It is key that you exercise at least an hour every day. Exercising is a great way to stay healthy and fit. It also reduces the risk of developing certain diseases. It can reduce the risk of developing diseases such as cancer, cardiovascular disease, and diabetes.
Watch Less TV:
It is also a good idea to minimize TV watching. Watching a lot of television can lead to bad habits. It can lead to eating an excessive amount of unhealthy foods like potato chips. It can also lead to laziness, and this can make you less active.
It is imperative that you eat a healthy breakfast on a daily basis. If you skip breakfast you may find yourself snacking more throughout the day. You should follow a low-fat, low-sugar, and low-calorie diet.
If you want to maintain a healthy weight you should exercise daily, watch less TV, and eat a healthy breakfast. Dr. Syverain provides weight loss programs in San Jose, CA. Please call us for diet counseling and nutritional programs.