Overweight people eat fewer meals than others

[dkf]

NEW YORK (Reuters Health) - Normal weight adults, including those who had lost a lot of weight and kept it off, ate more often than overweight people in a new study looking at factors that may help in preventing weight gain.

Researchers following about 250 people for a year found that overweight individuals ate fewer snacks in addition to meals than people in the normal body weight range, but the overweight still took in more calories and they were less active over the course of the day.

"Most of the research has shown that people who eat more frequently have a lower weight," said lead researcher Jessica Bachman, assistant professor in the Department of Nutrition and Dietetics at Marywood University in Scranton, Pennsylvania. "But no one knows why."

In particular, Bachman told Reuters Health, she wanted to understand what people who have lost significant amounts of weight do to maintain their weight loss, as a first step to helping guide others in losing weight and keeping it off.

http://m.yahoo.com/w/news_america/overweight-people-eat-fewer-meals-others-202832931.html?orig_host_hdr=ca.news.yahoo.com&.intl=ca&.lang=en-ca

[FSogol]

1. I thought grazing (eating many small healthy snacks throughout a day) was proven to be

healthier than eating 3 meals.

[Yo_Mama_Been_Loggin]

37. You're correct.

That's how I've maintained my weight loss. I'll eat five times a day. Three meals and two snacks in between.

Of course it depends on what you eat. Stick to whole grains, fruits and vegetables. Lean protein no deep fried stuff.

[LWolf]

2. True.

But I know why.

Smaller, more frequent portions help keep blood sugar balanced.

[bananas]

16. Bingo. nt

[MorningGlow]

3. WTF--my doctor knows why, and therefore so do I

And I'm sure plenty of doctors who study metabolism know as well: For people who have metabolic problems and insulin resistance issues (like me), our bodies go off the rails if we don't keep that metabolism and insulin processing on an even keel. That's accomplished by eating approximately six small, nutritionally balanced meals throughout the day instead of the usual three meals a day. If we don't, our bodies' metabolism slows to a crawl, and we don't lose weight, even if we exercise rigorously. Plus our insulin levels go up and down like a rollercoaster, also inhibiting weight loss (plus making us feel like crap). It's no mystery.

[laundry_queen]

5. Insulin resistant here too

I even had problems with 'nutritionally balanced' meals, so I recently started low-carbing (not Atkins, something a bit more low fat w/TONS of veggies). I have never felt better in my life. For once, I'm not famished constantly. And it also feels like I'm eating continuously, there are many snacks. If I accidentally miss a snack, there is no blood sugar crash and I don't go rushing for some sugar to make myself feel better. I never ever get hypo symptoms anymore. I wonder why I didn't try this before?

[gateley]

7. I read a book by an endo who, after being a star in med school, was

kind of miffed that she got a job at a diabetes center (she wanted something more glam).

While there, she had her patients check their blood first thing in the am, last thing at night, and before and after each meal. Her patients pleaded with her to let them have more beef and she relented and said well, okay, but just a little.

The patients found that, even though they were surpassing "a little" beef, their levels were better. That, when they'd check after a "American Diabetes Association Meal", the levels would soar. They said "it's the ADA's diet!" So they, like you, started doing an Atkins-like plan and lost weight, controlled their blood sugar levels and felt great.

My own doctor told me he had a couple of patients who were able to go off insulin by following a strict Atkins diet. I'd heard that before, that someone's doctor had said, but he told me this himself.

I'm not insulin resistant, but when I treat my blood sugar levels better, I feel better and lose weight, too.

Is there a specific plan you're following, or just doing it on your own? :hi:

[laundry_queen]

17. It's called the Metabolism Miracle by Diane Kress

I got the book and the recipe book. In some ways it's more strict about carbs than Atkins in the first step, but it promotes more low fat choices, and also has some vegetarian low-carb recipes, which is important for me. So far most of the recipes have turned out really good. And the whole point of the book is to train your body to release insulin in a more 'normal' way so you slowly add carbs back in step 2. So far, I love it! I don't know if I've lost weight (don't own a scale!) but I'm not retaining water anymore, my hands are no longer puffy and I'm not getting pins and needles when I sleep on my arm. So, it's doing something good :)

[Yo_Mama_Been_Loggin]

38. The South Beach Diet does pretty much the same thing.

[gateley]

41. That sounds great -- so glad you've "un-poofed"! Thanks!! nt

[MorningGlow]

8. Right! I forgot to include that

Meals--especially the midmorning and midafternoon "snack"-- have to be protein-rich, not carb-heavy.

Glad you're feeling better! I'm hypo too--what a lifelong clusterf... um, challenge! ;) :hi:

[laundry_queen]

18. LOL, yes, challenge! :) nt

[jwirr]

28. I have recently lost about 25 pounds but mine is not because of a

good diet. I used to eat meat at least once a day but am loosing the appetite for anything protein. Even the thought makes me sick most of the time. What I think has caused this is Victoza a medication I am taking which suppresses the appetite for some people. I actually have to force myself to eat the carbs I need.

I am a bit worried about this but it has been great for weight lose. Blood levels etc. are doing great.

I would guess one reason an overweight person may eat fewer meals could be that it is the way they try to lose weight and then when they have starved themselves they over eat. I know that in the past I have done that.

[dkf]

11. What does your snacking look like?

Celery? Carrots?

[laundry_queen]

19. No carrots right now.

The really low carb phase right now doesn't allow carrots. For snacks I mostly eat a handful of nuts, or a piece of low fat string cheese, or celery/natural peanut butter, or a 'no carb' muffin, or a boiled egg, or low fat cottage cheese or raw 'allowable' veggies with no carb dip - really there are TONS of options :)

[dkf]

22. Zero fruits?

:(

[laundry_queen]

25. Just for 8 weeks.

Then you slowly start adding them back in. By the 2nd step you are required to eat carbs every 5 hours. It's just the 1st step there are no fruits.

[Contrary1]

12. Is this something you came up with on your own?

Or does the diet have a name? Sounds like something I could try.

[laundry_queen]

20. See post #17

I really like the book and the recipe book is great too. Even my kids like most of the recipes!

[geckosfeet]

24. Because we have been told high carb diets good. Grains grains grains.

Plus all the soft drinks and sugary snacks advertised as low fat.

The other think is, fat has been demonized far more than it deserves to be.

Congrats on your new way of eating.

[laundry_queen]

26. :) thanks

I think this is going to be life long for me :)

[Yo_Mama_Been_Loggin]

39. Not so much the carbs.

One needs complex carbohydrate like whole grains. White flour, sugar etc get absorb too quickly by the body. That's a good thing if you're an endurance athelete but not so good for everyone else.

[geckosfeet]

43. One does NOT need carbs. Grains or not. In fact, for people with insulin insensitivity

carbs cause them to put on weight and put a burden on their insulin manufacturing systems. Humans can live quite happily on just fats and proteins and the carbs in vegetables. But if you are an endurance athlete, that quick shot of blood sugars can help performance.

The modern variety of wheat has an interesting story. White flour, whole wheat flour, whole grain flour - all come from the same kind of highly hybridized and genetically modified wheat. Commercially grown wheat has been modified to produce high yields in a short period of time to reduce costs. However, no consideration was given to what highly modified strains of wheat would do to the people who ate it.

The strain of wheat that humans evolved on, Einkorn wheat, a more or less wild grass, is less burdensome to the human metabolism. It also provides more nutritional value.

Einkorn wheat

Einkorn

[laundry_queen]

46. You can get all the carbs you need

from vegetables and fruit. Grains are actually a very late addition to the human diet, becoming a staple only once farming practices became widespread, I believe about 10,000 years ago, or so. Not enough time for humans' digestive systems to adapt, in an evolutionary sense.

[KittyWampus]

21. it isn't just Insulin. It's also Leptin. I was in a period where no matter how much I ate

I'd be hungry an hour later. It wasn't my blood sugar/insulin. It was the leptin.

Had to cut carbs WAY back and be very judicious about amount/kind of sweets i eat.

[laundry_queen]

27. Is there any way to 'fix' that?

Or is low carb pretty much the answer to that too? :)

[laundry_queen]

4. Interesting line.

Generally, though, "weight loss maintainers" consumed the fewest calories, at about 1,800 a day, compared with the normal weight and overweight subjects, who took in 1,900 and more than 2,000 calories a day, respectively.

So, basically, when you lose weight, you have to try extra hard to keep it off or you'll start gaining it back. You eat even LESS than normal weight people who never had to lose weight in the first place. Plus, you have to exercise even harder. The article says that maybe it's because they are more driven to keep off the pounds, but I think they do it because to keep off the pounds they HAVE to eat less and exercise MORE than even a normal weight person. Is it any wonder diets fail?? How many people could exercise 60 minutes a day and only eat 1800 calories for the rest of their lives to maintain a normal weight? This article confirms what I always suspected - certain people, in order to maintain a normal weight, have to eat less than normal people, exercise more than normal people and basically dedicate their lives to it. Not everyone has that drive or the time.

Now it's time for them to find out how to help those who have lost weight maintain it without having to go to such lengths.

[teenagebambam]

14. I have lost 55 lbs in six 1/2 months

just by exercising (biking) and calorie restriction (started at 1500/day, then went to 1900/day, now at 1740) I stress that those are NET calorie goals, I burn 900-1000 a day biking, so am probably eating about 2500.

Trust me, I love to eat, and have been overweight for 35 years, til now. It really is no hardship. I usually have about 500 calories "leftover" at the end of the day and am not the least bit deprived.

[dkf]

15. That sounds like a lot of biking.

That's more than a strenuous 3 hour hike.

I died on this hike...

http://oahuhiking.com/kuliouou.htm

This is an beginner to intermediate trail which starts at the north end of the Kuliouou subdivision. From Kalanianole Hwy. turn onto Kuliouou Road and head into the valley. Go around a park and just before the road ends take a right onto Kalaau Road. The trail gradually works up to a ridge. The trail then follows the ridge to the top of the Koolau summit where you can get some excellent views.  Hiking time is 2 1/2 - 3 hours.

Estimated burn: 860 calories

[teenagebambam]

32. Not really....

50-60 minutes a day at about 14 mph. My fitness app defines that as "moderate"! I guess it burns more calories because it's a more continuous use of large muscles or something? My partner runs, which to me is a lot more effort, and burns way fewer than me for the same amount of time.

[MorningGlow]

23. LOL I knew it was a guy posting before I checked the username column

I can't tell you how many times I've heard that ("I lost weight by exercising more and restricting calories") from men. I'm sure that worked for you, TBB, and congrats on your hard work, but women's bodies are far more complex (in a not-very-good way) and harder to control. What works for men just doesn't work for women who have metabolism/insulin/thyroid problems.

Case in point: Mr. MG and I joined a gym together (this was before I found out I was hypoythyroid and everything else). He designed my rigorous workout and supervised me while I was sweating it out. He lost 12 lbs. I GAINED. No lie. Then again, I was eating next to nothing at the same time; now I know doing that is deadly for weight loss attempts.

[laundry_queen]

31. Yep, I've been there

After my 3rd child, I cut my portions in half (so I was eating about 1000 cals/day) and worked out everyday for 60-90 minutes. When I say worked out, I mean HARD cardio, weight training, plus I walked my kids home from school everyday (15 min walk). I kept it up for 6 months. In that time I lost.....10lbs. And I'm obese so the weight should have poured off. My now-ex even felt sorry for me. All he would have to do is play hockey over the winter to lose 30 lbs. He SAW how hard I was working out and nothing was happening. Sure I was stronger. That was about it. The only time I've substantially lost weight was when my ex left me w/4 kids and I was devastated. for 5 months I simply could not eat, food made me ill. I was getting about 300 cals/ day max, and going for really long walks everyday (just to keep from staying in bed and crying) I dropped 60 lbs. I started, very slowly, eating normally again and it took 2 months to gain 30 lbs, even at about 1500 cals/day and exercising.

Anyhow, it IS different for guys. My dad was overweight and dropped to his goal weight in 3 months with a calorie restricted diet and kept it off for 30 years. He goes on the treadmill for 15 min/day. That's it, he eats normally now and does 15 min on the treadmill. I WISH that's all I had to do to have a normal weight. He also has insulin resistance, but even with that it's easier for him to lose weight than it is for me.

[teenagebambam]

35. Yes, men do have it better in that respect!

As my sister continually reminds me!

[Parker CA]

29. Congratulations, teenagebambam! That's a seriously awesome accomplishment! nt.

[mzteris]

6. insulin levels remain more constant. n/t

[bigwillq]

9. I eat several small meals a day

and try to work out at least 4 days a week. I've pretty much maintained the same weight over the last several years.

[Shandris]

10. That grazing thing is (technically) a myth.

http://www.realsimple.com/health/nutrition-diet/weight-loss/busting-10-diet-myths-10000001700385/page2.html
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/myth-or-fact-many-meals-throughout-the-day-are-better-than-just-three.html
http://www.empowher.com/diet-amp-nutrition/content/weight-loss-myth-eating-five-small-meals-day-better-three-larger-ones

In the last couple of months I decided it was time to lose weight. I was one of the described people - I only ate once per day, but kept gaining weight. It was maddening. Then, I read a series of articles that got my mind thinking about certain things, among which is simply this: when the amount of food you eat per day approaches your minimum, you go into conservation mode. EVERYTHING is stored as fat. So I started to eat...more.

And have lost 25 pounds and counting (2-3 per week, every week). Eating that low SEEMS like it would make you lose weight -- the whole thing is counterintuitive. But it doesn't, because you don't burn hardly anything. Some overweight people aren't eating ENOUGH food for their weight - for example, the 'maintenance' calories for a 315 lb person is almost 3,000 calories. If they're only eating 1,500, they're in danger of losing NOTHING because it's so far below the minimum that the body thinks it is about to starve. By aiming for about 500 less than the 'maintenance' calories, a steady amount of weight loss is the predictable result -no matter what it is they eat-. In the end, the only thing that matters is calories in, calories out. All that other stuff can have health effects to be certain -- but not on weight (example, fatty liver from fatty foods and so on).

[backscatter712]

13. Dieting tip: Eat like a Hobbit!

First Breakfast, Second Breakfast, Elevenses, Luncheon, Afternoon Tea, Dinner, Supper!

[Blue_In_AK]

30. I've lost 25 pounds since June

and now weigh less than I have for at least 15 years simply by keeping track of exactly what I eat and counting calories. There's a website called Spark People that has a great calorie counter plus a recipe calorie calculator that really helped.

This has been much easier than South Beach or any of those that forbid certain foods. I eat whatever I want, just keep track of portions and calories.

[Skittles]

48. I think all diets are ridiculous

I tell people you can eat all you want; you just cannot eat AS MUCH as you want

[pink-o]

33. I used to be the worst yo yo dieter around!

I had serious bouts of binge/fast, which messed up my metabolism to the point where eating alfalfa spouts caused me to gain weight! I reset it through a balanced diet and fun physical activities. (which I will NOT call exercise! We all need to find something we love to do and think of it as play, not work.) For those of us who remember the 90s idea of cutting out all fats: that is the decade which set Americans over the edge for morbid obesity. I first read "The Zone Diet" almost 20 years ago, and was stunned that Sears thought processed carbs are the enemy. I was living on bagels and pasta, but pretty thin because I was always on the move. Now, I rarely eat processed flour products, or even brown rice or whole grains. And I've learned this much: if you eat carbs (like fruit or veg) you have to eat fat with them to regulate your insulin. So I have fruit salad and nuts every day, with either egg whites or tofu.

Also: portion control is key. Americans are psyched into believing these HUGE plates of food are normal for a meal, that drinking 2 liters of Coke a day isn't gonna kill us. (soda: public enemy #1. Diet soda: even worse, cuz leaves your brain craving the sugar it thinks it's getting.)

Here's an easy way to figure it out: if you eat 3 meals a day, take what's on your plate, cut it in half and eat 6 times a day. If you live a sedentary life, try just a few blocks walking after dinner and see how you do. Grab a friend or an IPod; you'll be surprised how easily you take to it.

I'm 57, I run, cycle, hike, swim, lift weights (which I hate) et al. But when I'm old and feeble, I want walking to be the one activity I continue to do. We're the only natural bipeds on the planet, I consider it honoring my ancestors!

[Liberal_in_LA]

34. why was this reasonable health related post neg recced?

[XemaSab]

40. Net recommendation: 0 votes (Your vote: +1)

:shrug:

[aaaaaa5a]

36. Its not how much you eat... its what you eat.

[varelse]

42. I can't speak for others, but

I am hungry more often, but cannot eat as much as I used to at one meal because I get full much more quickly that I used to. So, in order to function I have to eat several smaller meals in a day. It's not really convenient when I am at work or out running errands, so I can see why most people tend not to do it, but I no longer have much of a choice.


I went from 210 pounds to 140 pounds in 8 months, and have maintained the new weight for a little over a year now.

[applegrove]

44. Yeah. I take two meals a day and cannot lose weight.

[Manifestor_of_Light]

45. Are your endocrine glands messed up? thyroid, adrenals?

Millions of people have low thyroid and/or low adrenals. Adrenal fatigue is burnout, being unable to deal with people and reality. It is caused by horrendous stress for years. Most of us have that because society drives us so hard at work, we're not supposed to get sick, etc.

I got yelled at as a kid for not eating enough. i was not fat as a kid but added on pounds gradually and ate less than any other adult I knew.

I have been on thyroid since I was a child. I was still exhausted all the time, and could not lose weight.
I recently found out about extra T3 (active thyroid hormone).

I am eating more than before, I am actually hungry for the first time in my life, and I have lost twenty pounds. That is three or four dress sizes on me.

If your metabolism is slow, dieting won't work. In fact, your body will hang on to the pounds. It is not just about calories in and calories out. Metabolism is not simply a physics equation.


start here:

http://www.stopthethyroidmadness.com

http://thyroid.about.com

www.eaware.org

www.adrenalsweb.org

www.thyroid-rt3.com

[zalinda]

47. I never have hunger pangs, never.

By the time I realize that I should eat, (I have ADD and forget, all the time) my body is literately shaking. I've gotten a breakfast routine down, but the rest of the day is hit or miss. I end up realizing that it's dark out, and I should eat something.

It's been this way all my life, and my son has it too. And, yes we are both overweight. On top of that, he gets quite paranoid and edgy, it took one of his girlfriends to notice that after he ate, the paranoia and edginess went away.

I know we need a rigid schedule, but we both have ADD, so it's much easier to talk about it, than do it.

zalinda

[7wo7rees]

49. My two cents for the overweight

I lost over 100 pounds by eating a paleolithic diet. Nothing processed.
All-you-can-eat, high-fat, high-calorie weight loss program established by the Johns Hopkins University Medical Center for the AIDS patients who did not improve when they took immune system drugs.
Graze all day. No exercise required. NO CHEATING ALLOWED. EVER.
Meat, nuts, berries, fruits, veggies. In whatever order or quantity you like. Nothing else but tea, juice and water.
See: NEANDERTHIN by Ray Audette.

[sense]

50. I've cured my own diabetes by eating a

primal diet. Took less than two months and also lost weight (bonus). Here's a great video from the ancestral Health symposium explaining what's happened to us over the last 40 years or so and how we've been experimented on and mislead. http://vimeo.com/couchmode/ancestralhealthsymposium/videos/sort:newest/29464690

Another really good video, How Bad Science and Big Business Created the Obesity Epidemic http://www.youtube.com/watch?v=3vr-c8GeT34

And a good website: Marksdailyapple.com