iVillage - Madelyn Fernstrom

2009-06-28T22:25:43Z

When it comes to weight loss, one of the biggest challenges is managing our appetite. We eat for so many reasons, in addition to hunger, that it can be really tough to get a sense of fullness and contentment while trimming calories (which is a fact of life when it comes to losing weight). So, how about a little refresher on how to eat more food, while still saving calories? That's the topic of my Today Show segment today.
Watch the segment from TODAY

It's all about fiber, water, and air. When these are in the foods you choose, you'll get automatic "calorie dilution". Since fiber, water, and air have no digestable calories, you'll get a "bulking up" of the food volume you eat, without adding any extra calories. Here are some of my favorites. What are some of yours?

Fresh Fruits and Vegetables: These are double duty foods, and contain lots of fiber and water. Most diet plans have raw vegetables on the "unlimited" list. (The only exclusions are the low-water, starchy veggies like corn, peas, and potatoes). From salad greens, to colorful fruits and vegetables, water and fiber give you a boost in stomach distention (filling up!) - translated into a greater sense of fullness for you. Shop local and seasonal for best prices, and consider frozen veggies (skip the sauces) for best savings.

Whole Grains: Aim for fiber rich products to give you greater fullness on a smaller serving. That's the key to whole grains and weight control. Choose 100% whole wheat in small sizes - mini pitas, thin sliced bread. And don't forget about brown rice, quinoa, and couscous. Think high fiber, low-sugar cereals with skim milk, or plain, as a snack. If you won't consider whole grains, look for white flour products with extra fiber added as a backup.

Popcorn: The key calorie dilution here comes from air. The pop in popcorn "fluffs" up the product, and provides volume wihtou extra calories. So, you get a lot more to eat, compared with regular corn. Look for 100-cal air-popped microwaveable bags, and skip the flavored varieties that add lots of extra calories and fat.

Beverages: Non-Alcoholic and Alcoholic: Liquids are a great filler, but adding air - think carbonation that gives you some fizz, and slows down your rate of drinking, and also gives added volume without calories. For non-alcoholic choices, think seltzer, club soda, or diet soda. When it comes to alcoholic drinks, try sparkling wine, or a wine spritzer (wine and seltzer), The fizz of a light beer makes you drink it slower - and is more "filling" for most people, so you can limit your consumption with less trouble.

Soups: Whether hot or cold, soup is a great alternate to start a meal, to help take the edge off your hunger. This occurs when you get a small sense of fullness with the fiber and water of soups, that allow you better control when eating your main dish. You're just not as hungry when the main dish comes, since you get a satiety boost from the soup. A great alternate to salads - which many people also use as an appetizer, but can get a bit tiring. Stick with chunky vegetable soups, or gazpacho, and limit cream- and noodle-based soups. Create (or purchase) your own "cream" soups using vegetable purees; try Imagine brand, in a box, for a ready-to-eat bowl.

2009-06-26T14:15:15Z
If you've lost weight, do you still "feel fat"? This is sometimes one of the surprising findings of sustained weight loss. Whether you call it phantom fat, mental fat or body image issues, it's a factor that must be dealt with head-on, as part of everyone's weight loss journey. No matter what size package you're in, nor how much weight you've lost, we all have a struggle with this complex issue.

It's not an easy transition to thinking like a "thin person" (whatever that means!). The psychological adjustment to losing weight often takes a lot more time than the physical. Even specific documentation - smaller clothing size and a lower number on the scale - often don't resolve the issue.

You've got to retrain your brain to the "new you". It's important to match up your weight loss successes to support your mental retraining. The first step is acceptance that you've lost the weight, and will keep it off. If you think it's temporary, it's going to be hard to change your mindset about your body. Be proud of the changes you've made, and be positive about the new physical you.

For some women, particularly those who have lost 80-100 pounds or more, body contouring to trim excess skin has been a tremendous mental boost (and sometimes a support to physical health as well). It's never necessary, but an available option.

This is not an easy question to answer, and there are many ways to manage this. How have you dealt with phantom fatness? In this area, we can use all the advice we can get!

2009-06-22T15:41:26Z
Kudos to our President for his fab eating habits. While he is a model of healthy eating and daily physical activity, he can also enjoy a burger and fries on occasion, without guilt (and with obvious enjoyment!). As you've heard me say before, it's all about the portions.

While the world recently watched President Obama going out for burgers and fries with Vice President Joe Biden, I was more impressed with what was ordered: Regular size hamburgers - or a splurge of a regular cheeseburger! No super-sizing, or bacon double cheeseburgers. No orders of mega-fries, just a regular (which if I recall correctly might have been a "shared" item.) No giant-sized regular sodas or milkshakes.

I'd like to see this portion "downsizing" stick around. Perhaps President Obama is setting the next new food trend, and fighting back against portion distortion. I sure hope so!

What do you think? Leave a comment below.

More from Madelyn:
Managing Your Food Cravings

2009-06-16T19:30:00Z
Who doesn't love carnival food? It's one of the most fun parts of summer eating! Carnival foods are not off limits, and you can happily indulge a bit for a special occasion, if you choose, and still remain committed to your personal weight control plan. Sharing also automatically cuts the calories in half, or more!

As you all know, I am a big fan of being an "informed eater".. So, I've planned a carnival food nutrition game, to both entertain and inform.

Watch the segment from TODAY

QUESTION 1: How many calories does a typical soft pretzel have?

200 calories

500 calories

750 calories

QUESTION 2: How many grams of fat does this churro have?

More than 20 grams of fat

Less than 20 grams of fat

QUESTION 3: Which has less calories?

Regular Popcorn

Caramel Popcorn

QUESTION 4: How many teaspoons of sugar are in a candy apple?

10 teaspoons

20 teaspoons

30 teaspoons

QUESTION 5: How many pats of butter equal the fat in this bag of nuts?

25

40

65

QUESTION 6: How much cholesterol is in this bag of nuts?

200

100

50

0

QUESTION 7: How many miles would you have to walk in order to walk off the calories in a funnel cake?

3 miles

5 miles

7 miles

QUESTION 8: What has fewer calories?

A corn dog on a stick

A chili cheese dog

QUESTION 9: How many calories are in a typical order of cheese fries?

400 calories

600 calories

800 calories

Continue reading to see the answers!
]]> ANSWER 1:

500 calories

ANSWER 2:

Less then 20 (15 grams of fat)

ANSWER 3:

Caramel Popcorn - 360 calories
Regular Popcorn - 426 calories

ANSWER 4:

20 teaspoons (and 425 calories, but no fat!)

ANSWER 5:

65 pats of butter (bag is 1300 calories, 113 grams of fat)

ANSWER 6:

0 (nuts are a plant)

ANSWER 7:

7 miles

ANSWER 8:

Chili cheese dog - 350 calories
Corn dog - 450 calories
ANSWER 9:

600 calories

What are some of your own favorite carnival foods? Leave a comment below!

2009-06-16T13:27:06Z
The answer to this question is not as simple as it might appear. To me, it's not a "yes" or "no", but a resounding "sometimes". Before you think that is a wishy-washy answer, of no particular benefit, I'd like to tell you why I believe this, and how you can best translate the answer to this question to your own personal health.

Before we had the term BMI (body mass index - that ratio of height to weight), it was hard to "size yourself up", to figure out how your weight was related to health risk. We only had those insurance charts - and surely we were all "big boned"! Decades of study have shown a relationship between increasing BMI and health risks like high blood pressure, diabetes, and sleep apnea, depending on which category you were in. Sounds like an easy connection - right? Not so easy, though, in real life. Population statistics don't always connect to the individual. While BMI is a useful guideline, it doesn't take body fat into account (only height and weight). And that's where this debate comes in.

A small portion of the population (think some professional athletes, trainers, and celebrities) have a high muscle mass, and low body fat (and we all know that muscle weighs more than fat). The lower body fat is not a genetic advantage - it comes from intense and regular physical activity. So, it is possible to be overweight, but not over-fat. That's why a measure of body fat is also essential, when it comes to sizing yourself up, if you believe your increased muscle mass is contributing to your weight. For a woman, you'll want a body fat of less than 23%, and for a man less than 18% to be in the "healthy" range. So, if your body fat is lower, and you are in the overweight category, this is one example where being "fit" and "fat" are compatible.

Most people don't fall into that category, and are those who both struggle with weight loss (and work just to not gain!) and are overweight or obese. Here is where I'd like to clarify that this is not an "either/or" situation. Abundant scientific data show that those who are in this category, and exercise regularly have health advantages related to improved cardiovascular performance, and other health pluses. If you struggle with your weight, for any variety of reasons, it's important to sustain physical activity (with your doctor's approval), even if it's not associated with weight loss. Improved health is not only related to the number on the scale. Physical activity, even without weight loss, is a plus.

Like most things in nature, there are no absolutes. Healthy eating and regular exercise are habits that support good health, no matter what your size.

Care to "weigh in" with your views?

2009-06-11T21:17:08Z

Vitamin D is a fat soluble vitamin best known for its role in bone health. Bone cells are continually breaking down and reforming, and without enough vitamin D, bones can become thin and brittle.

There are few foods that actually contain vitamin D.... Some fish and fish oils are naturally rich in vitamin d, and almost all of the milk supplied in the united states is fortified with vitamin D, as well as some cereals, juices, and yogurts. The good news is that vitamin D can be made in our skin when we are exposed to direct sunlight.

Many people don't get enough vitamin d every day. In fact, new recommendations have doubled the requirement for both children and adults. Most adults need at least 800 units every day.

So, are you getting enough vitamin D? It depends a lot on your age, where you live, and your use of sunscreen. Plus, if you're a senior, or have darker skin, production of vitamin d is also reduced.

My bottom line? Vitamin D is crucial for bone health and maintenance. If you think you're not getting enough, try adding more vitamin-d enriched food in your diet and increase your daily sun exposure. Consider a multivitamin or calcium supplement containing 100% of your daily vitamin D requirement.

2009-06-09T01:41:35Z
We all know the difference between "health" food and "junk" food. That's a no brainer. But what happens when we find ourselves choosing foods that appear to be healthy - based on a quick look of the packaging, or wording on the labels - but are nutritional frauds. It's not that their "bad" for your health, but it's the mistaken idea we have that such foods are a health-plus. We often justify eating them, sometimes in big servings, believing we've made a healthy choice.

Here are some of my favorite tips for making truly healthy food choices, so so you won't be fooled! What are some of your own "fool-proof" ideas?

Watch the segment from TODAY

Snack Bars: Don't fall for terms like "natural", "contains whole grains" or other buzz words that don't always mean a more nutrition-dense product.. Many snack bars have the same nutritional content of a candy bar. That's not a bad thing, unless you think you're making a healthier choice. Look for calorie-controlled bars (about 100-120 calories) with protein and added fiber.

Granola: Avoid packaged brands that often contain extra hidden fats and added sugars. Make your own by choosing a high-fiber, low sugar cereals, and adding a variety of sliced nuts and dried fruits. Divide into small snack-size bags for an on the go treat.

"Fruity" Chewies and Strips: Fruit is nature's candy, and the best substitute is dried or fresh fruit. Try 100% fruit "leather".

"Fortified" Waters and 100% Fruit Juice: While water is the gold standard for hydration, many of us want a sweet and tasty beverage to help quench our thirst. Whether it's a sugary vitamin fortified water or sports drink, or even 100% fruit juice (plenty of calories, and little nutritional power), you'll want to avoid liquid calories, to avoid excess consumption. Humans don't perceive calories we drink very well, so it's easy to overconsume liquid calories, and not even know it. Dilute 100% fruit juice to 1 part juice and 3 parts water or seltzer (or even equal parts). Look for low-sugar drinks ranging with no more than 10 calories per 8 ounce serving (usually 25-30 calories for a 20 ounce bottle).

Wraps, Breads, and other Grains that Look Healthy: Products like "spinach" pasta and wraps, or "tomato" pasta and wraps don't back a nutritional punch. These only look like they contain significant vegetable content, but really have only a tiny amount of the vegetable, and often some added color. And don't be fooled by "wheat" bread - look for 100% whole wheat bread, even if a bread appears to be darker, and made from whole wheat.

Yogurt: While a great source of protein and calcium, yogurt - both refrigerated and frozen - can be a carrier for extra sugar, fat, and calories. Start with low-fat or non-fat plain yogurt, and try strained (Greek-style) yogurt if you haven't already, which has a thick and delicious flavor. Add your own fresh fruit toppings, with a light sprinkling of nuts or coconut for added flavor. Reading the label for both calories, as well as sugar and fat, is key when it comes to yogurt.

Salty/Crunchy Treats: Salt and crunch are a match made in heaven. While we know that potato chips are an indulgent treat, it's important to know that other vegetable fried chips (yes, potatoes are a vegetable) may sound more healthful, but are not. So, think twice before you polish off a bag of "vegetable" chips, or specialty corn chips, like "organic blue corn". Try some fresh vegetable sticks, sprinkled with a little bit of sea salt (intense flavor allows you to use less). Stick with single serve 100 calorie bags of popcorn. And don't be fooled by non-fat pretzels; fat free doesn't mean calorie free, and the calories add up quickly with little nutrient content, so pay special attention to portion size.

2009-06-03T14:25:41Z

Let's talk about calcium. While calcium is an essential part of a healthy diet to build strong bones and help prevent osteoporosis, it's also important for many other reasons, like the health of our muscles, nervous system, and blood clotting pathways. This mineral might also play a role in heart-health, colon health, and weight loss.

Calcium is an essential mineral that our bodies cannot make, and must be ingested, using food or supplements. Our calcium needs are lifelong, and even when we stop growing, we need calcium to keep our bones strong and dense.

Most adults need to consume about 1000 mg of calcium a day. Mid-life women need up to 1500 mg daily. If we don't consume enough calcium, our bodies take it from our bones, which can contribute to bone thinning over time.

Low and non fat dairy products are the most concentrated source of dietary calcium. These products are also fortified with vitamin d, to maximize absorption into the digestive tract.

Dark green leafy vegetables are another good source of calcium, but you've got to eat a lot more of it. It takes about 4 cups of broccoli to provide the calcium of an 8 ounce glass of milk!

My bottom line? Boost your calcium intake to at least 1000 mg daily with a variety of foods, and a calcium/vitamin d supplement when needed. It's never too late to support good health.

2009-06-01T16:32:05Z
While there's a lot of talk about food safety in the news, it usually refers to the food before you get it home from the store. What about your summer backyard cooking? There's a lot of food handling going on between the fridge and the picnic table! Here are some of my favorite tips for keeping your outdoor BBQ safe (and avoiding food-borne illness) as well as delicious!

Watch the segment from TODAY

PREPARING FOOD:

1. Keep it clean. Wash you hands before and after handling raw foods - with soap and water. Out at the grill? Keep some hand sanitizer handy.

2. Keep raw and cooked ingredients separate. Don't cross contaminate. Use paper plates and plastic knives when cutting up raw meat and poultry, and throw away after using.

3. Don't use the marinade from raw foods on the cooked product. Before you marinate, put some of the marinade in a separate container for use on the cooked food. Never re-use the marinade from the raw foods.

COOKING AND SERVING FOOD:

1. Start with a clean grill. Get a stiff grill brush and make sure your grill is scoured clean, with no charred black bits. Not only will your food taste better, it will avoid any harmful HCAs (heterocyclic amines) formed from the burnt bits of meat/fat from your last grilling.

2. Cook to the proper temperature to kill bacteria. The visual of "push" test for doneness doesn't work. You need to cook foods to 160 degrees, the temperature at which bacteria are killed. Even pre-cooked foods, like hot dogs, need to reach 160 degrees for optimal safety. Like Goldilocks and the 3 Bears, you don't want it too rare or too burnt. Avoid burnt meat, which forms HCAs (see above) and the related PCAs - both identified as cancer-promoting agents.

3. Buy an instant meat thermometer. That's the only way to test the temperature of your foods.

4. Keeps hot foods hot and cold foods cold. Salads, particularly with dressings, need to be kept cold. The easiest way is to take 2 glass bowls, one larger than the other. Fill the larger one with ice, and put the smaller bowl containing the salad in the ice bowl. Bacteria grow extremely well between 40 and 160 degrees. Refrigerate hot foods after 2 hours at room temperature (one hour if the outside temperature is over 80).

5. Keep it covered. Keep your platters and bowls covered, as you don't want bug dive-bombing into your foods, and running the risk of insect-born contaminants.

TRANSPORTING FOODS:

1. Buy some gel packs. The re-usable gel packs are great to put around your cold foods, when on the road. Use a Styrofoam tub, or an insulated pack to transport.

2. Cook your hot foods "on site". If you'll be on the road for awhile, consider cooking your hot dish at your host's house. Keep it cold, as above, and pop it in the oven at your destination. Otherwise, use an insulated pack for your hot dish - and the "2 hour" rule still applies. The clock is ticking from the time the dish is at room temperature - 2 hours at room temp, up to 80 degrees - and just an hour at 80 degrees or higher.

I'm sure many of you think about this topic, and have a bunch of other good ideas... can you post some? When it comes to food safety, we need all the help we can get!

2009-05-29T14:36:00Z
New federal guidelines from the Institute of Medicine are in place for weight gain during pregnancy. About half of women of childbearing age are overweight, with nearly 1 in 4 being medically obese (a BMI of 30 or more). This new "starting weight" at the beginning of a pregnancy has a big impact on the new recommendations for a healthy weight gain - for both mother and baby. And forget about the old "eating for two"; that old wives' tale is an absolute myth.

This is an important set of guidelines, since overweight and obese women who gain extra weight during pregnancy are at risk for complications including pregnancy related high blood pressure and diabetes. Babies born to women who gain extra weight are at greater risk for premature birth, and more likely to be overweight or obese themselves.

Here's where the body mass index (BMI, or height/weight ratio) really matters. For those women already at a healthy BMI (18.5 - 24.9), the recommendations remain the same - a weight gain of between 25 to 35 pounds. What's your BMI?

An overweight woman (BMI 25 - 29.9) should aim for a pregnancy weight gain of 15 to 25 pounds,while an obese woman (BMI 30 or higher) should aim for 11 to 20 pounds.

Underweight women must also make adjustments. For those with a BMI less than 18.5, a weight gain of 28 to 40 pounds is recommended.

Have an honest talk with your doctor about pregnancy and your weight, before you think about pregnancy. Depending upon your own health profile, weight loss prior to pregnancy is often recommended. Being proactive can support a healthy pregnancy and baby, as well as limiting those extra post-pregnancy pounds.

What do you think of these new guidelines? Leave a comment below.

2009-05-27T12:00:00Z

We all know that eating yogurt can be a healthy choice. A cup of yogurt has about one third of our daily calcium need, and is a good source of protein, with about 10 grams per serving.

Yogurt is a dairy product produced by the bacterial fermentation of milk. It's a biological process, similar to the fermentation of grapes to produce wine. Most yogurts are made from cow's milk, but some are also produced from sheep's and goat's milk, in addition to soy. These products are great options for those with lactose intolerance or a milk-protein allergy.

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Now, while claims abound for the health benefits of yogurt, only few are based on scientific evidence. As an excellent source of both calcium and protein, plain, non-fat yogurt is hard to beat. Another newer choice is Greek yogurt that is thick and concentrated in texture, taste and nutrients. This is done by straining out the extra fluid of regular yogurt, and doubling the protein content per serving.

Other yogurt products have added fiber - for digestive health - or phytosterols - to lower cholesterol - which have nothing to do with the dietary properties of yogurt itself. These are simply added to the yogurt for extra activity. A controversial claim for yogurt is that of the "probiotics", which are healthy bacteria added to yogurt, claiming to help immune function and promote digestive health. The jury is still out here, so don't count on these actions.

My bottom line? Stick with low or non-fat plain yogurt, adding your own fruit. Avoid fruit-added or sugar-sweetened yogurts that can double the calorie count without adding any nutrients. Choose a yogurt with a low-calorie sweetener if you're looking for a sweeter taste. These yogurts can often replace a high-calorie dessert.

2009-05-20T19:45:00Z
From improved performance to preventing Alzheimers disease not a day goes by where we don't read about some new finding about keeping our brains "in shape". While many of us have fitness plans for our bodies, what are we doing for our brains?

Like most things in nature, a fit brain is a combination of both biology and behavior; our genes and environment. A comprehensive lifestyle approach can help optimize the likelihood of maintaining a healthy brain. Here are the top 4 lifestyle changes (backed up by solid science) that you can make to support a healthy and fit brain.

Watch the segment from TODAY

]]> Physical Activity (Exercise): Exercise increases blood flow throughout the body and also to the brain. Increased blood flow means more oxygen and nutrients flooding brain cells to support optimal function. Exercise seems to support brain health the same way it supports heart health by improving blood flow, lowering blood pressure and controlling weight.

Try aerobic activities (running, walking, cycling), strength training, ballroom dancing, yoga or tai chi.

Diet: A heart healthy diet rich in colorful fruits and vegetables, omega-3-fats, and whole grains also supports improved cognition. Fruits and veggies are rich in vitamins and minerals, which support healthy brain chemistry, as well as phytochemicals that give produce its variety of color. Their antioxidant activity also supports a healthy brain, although the mechanism is not well understood. Omega-3 fats also support brain cell structure and function. Caffeine is a positive stimulant for mental focus, when used sparingly (no more than 300 mg/day). And stay hydrated - flat or sparkling water is your best choice.

Try deep colored fruits and vegetables (fresh or frozen), walnuts, flax seeds, salmon, flax seed oil, walnut oil, coffee (2 cups a day) or green or white tea (5 cups a day).

Novel Mental Activity/Lifelong Learning: It's really a "use it of lose it" approach when it comes to brain fitness. Activities that makes you think help support new brain cell growth. The key word is "new". Learn a new language, take a brain fitness class, do crossword puzzles. At home with a DVD or in a class setting, novel challenges to your brain help keep you sharp.

Try crossword puzzles, sodoku, word search puzzles, Rosetta Stone language DVDs, Brain Fitness DVDs, Brain Fitness Classes, shopping without a list, learn (or relearn) to play an instrument.

Stress Management: De-stressing yourself can boost brain fitness in several ways. Stress hormones are released in response to mental or biological stress, which can have a negative impact on brain functions, like memory. So can sleep deprivation, so get at least 6-7 hours nightly. Try giving your brain a daily rest for 30-60 minutes of all the multitasking bombarding us like phones, PDAs, computers and TV and have a little "alone" time. Exercise is also a great stress reliever. In fact, think of "alone" time and exercise as double duty brain boosters.

Try a daily 30 minute walk without phone or PDA, 7-8 hours of nightly sleep, count to 10 and breathe deeply before responding to any stressful situation and ask for help or simplify your life when multitasking takes a toll.

What do you do to keep your brain fit? Share your thoughts and leave a comment below!

2009-05-19T14:07:12Z
An estimated 80% of people say they consume caffeine on a daily basis, but many wonder if they are doing more harm than good. Let's set the record straight.

Caffeine is found throughout nature in the leaves, seeds and fruits of more than 60 different plants. The most common are coffee beans, cacao beans and tea leaves.

Caffeine is nature's stimulant, with a lot of positive effects, ranging from improved alertness, focus and concentration, to enhancement of exercise and physical performance.

But it's not all good news. Too much caffeine can raise blood pressure, and cause jitteriness, indigestion and heartburn. The average person should limit their daily intake to around 300 mg a day. If you're caffeine sensitive you might need to cut back even further.

So, how much caffeine is in your favorite drinks? There is wide range of caffeine contents among beverages.

A 8-ounce cup of coffee has about 150mg

A single shot of espresso has about 75mg

A 10-ounce mug of tea has only 50mg

And a typical 12-ounce can of soda has about 50mg

My bottom line? Consuming caffeine is fine for most people, but like everything in nature, moderation is key. Limit your total daily intake to 300 milligrams or less, to optimize the positive effects of caffine. If you are experiencing any negative side effects, cut back on your intake. And check with your doctor if symptoms persist.

2009-05-18T13:35:34Z
If your mother ever gave you ginger ale for an upset stomach, she was on the right track. While most of us think this is an "old wives tale", a recent medical study from the University of Rochester Medical Center supports this recommendation.

More than 600 cancer patients had about a teaspoon of ginger added to their standard anti-nausea medication during chemotherapy with convincing results. Nausea was further reduced, by up to 40%, by adding the ginger. While the mechanism is not well defined, it seems to have an anti-inflammatory response in the intestinal tract.

But don't count on ginger ale or packaged ginger tea alone, as some of these products only contain ginger flavoring, and not ginger root (containing the active ingredients). You'll need about a teaspoon of ginger (powdered) to match the study dose.

Try brewing a cup of your own "ginger tea" by adding a teaspoon of powdered ginger to a cup of hot water and flavoring with a little sugar, honey or low-calories sweetener. You might also try dried ginger, available as "chips" or in plump disks and chews, but the amount of ginger in these can vary widely.

What other food "old wives tales" do you believe in ? Post a note, and I'll check into them!

2009-05-12T15:30:04Z
I was in Washington DC last week, at the National Academy of Sciences, to discuss the unique needs of women when it comes to weight loss research. This was an important meeting, since the committee's directive was to provide a report to Congress on the state of women's health research, and what directions should be addressed in the future. Multiple topics on women's health were addressed, and I talked about obesity and eating disorders.

When it comes to weight control, it's clear that "one size does not fit all" for both men and women. But there are gender specific issues, many of which we are all familiar. Besides the biological differences (testosterone and muscle mass), women have many separate issues related to weight control, which have nothing to do with biology, and are connected to eating behavior, stress management, and other environmental (portion size) and behavioral (social) factors.

So, how can clinical research address these topics? It's important to have controlled research studies, to document recommendations made to the public, that are true, and based on evidence gathered in hundreds or thousands of women. This is an important distinction from personal stories and anecdotes, that cannot be the basis of widespread advice that works for most people. A personal story works for one person, and that's a great thing, but cannot usually be translated to others.

Like it or not, as women we are experienced multi-taskers and need a lifestyle plan that can support this is a realistic manner. While the perfect world option of eating 7-9 servings of produce a day and exercising for an hour daily sounds appealing, most of us struggle with that concept on a daily basis. Science and research reap great benefits for improving our health, but sometimes the bar can be set too high, based on "perfect world" research. While we all strive for a more healthful lifestyle, when the bar is set too high, for "optimum health", we all tend to give up and do nothing.

I think the message for weight control is a lifelong acceptance of moderation. The goal is to avoid having to lose weight at all, rather the effort goes into just "not gaining". That's a hard task, and takes a much work as losing weight. Plus, working on an earlier point of intervention where there's just 10 or 20 pounds to lose makes the lifestyle effort more sustainable. When it comes to weight loss, it's never too late. A jump-start on early intervention and prevention is the key.

What thoughts do you have on combating obesity? Leave a comment below.