Diet Soda Might Make You Hungrier

    

     If you're weight-conscious, drinking diet soda may seem like a smart choice. After all, for years health educators recommended using low or no-calorie sugar substitutes for weight loss.

     But the truth is that no-calorie sweeteners may make it harder for dieters to control their intake.

     Researchers speculate that the body associates sweetness with high-calorie foods. When no calories are actually consumed, people may overeat because their body is "looking" for those missing calories.

     When I read about this study, it made sense to me. I've never been a big pop drinker, but when I do, I notice that it makes me really full for a couple hours, but then the sensation seems to abruptly disappear and I get really hungry. Maybe at that point, my body is realizing I didn't really consume any calories.

     It is important to note that the study was on rats, not people, and it only studied the effect of saccharin, not aspartame (Splenda.) Diet Coke includes both saccharin and aspartame.

     Another study found that aspartame, as a replacement for sugar, is effective for weight loss. The important difference between the two studies? In the first study, the rats ate according to natural impulses. In the second study, the participants were replacing sugar with aspartame, so they were eating less overall calories.

     So, my conclusion is that if you are going to consume "fake sugars," (and ignore other possible negative health effects) consider the fact that they may make you hungrier, and you may have to keep a closer eye on your calories than if you were skipping diet soda.

The Best Ab Exercises

     I realize that exercise doesn't have a huge place on this blog, and it's missed, according to the poll. I've talked about the importance of exercise in general, but I haven't shared any specific moves. 

     45% of women say their stomach is the body part they'd most like to change, according to Fabulous Magazine. I've read this in other magazines as well, and heard several friends and peers complain about it as well.

     Putting aside the fact that womanly bodies are always going to have that "pooch," there are some exercises that are better than others for building muscle (remember, strength exercises don't burn fat or nearly as many calories, so they won't remove that stomach fat.) I realized recently that I've been doing the first three exercises on this list for awhile, and they are definitely more effective than the crunches I used to do years ago.

     Since coming upon the list, I've been adding this move to my routine, because even though it is meant for the whole stomach, I can feel it in the lower stomach (that stubborn "pooch").

     If any of these exercises are new to you, let me know what you think.

The Connection Between Drinking Alcohol and Eating Sweets

     I've discussed the relationship between alcohol and (female) body weight on this site before. Alcohol consumption doesn't necessarily mean a higher BMI, like one would imagine. In fact, moderate consumption is associated with a lower BMI (while binge drinking is associated with a higher weight).

     I've also discussed the role of blood sugar in our hunger levels, and how low blood sugar can slow our metabolism and make us ravenously hungry. This problem is common the day after drinking. 

     Well it turns out that even though alcohol can lower blood sugar, we crave it when our blood sugar is already low. 

     Some researchers speculate that sugar cravings might explain why women who drink in moderation don't gain weight, because the consumption of candy and sugar goes down when alcohol intake goes up. Think about it. A bowl of ice cream with a beer doesn't sound very appetizing to me.

     So, maybe some women are replacing a 4-500 calorie bowl of ice cream with one or two 100 calorie beers. 

     Not exactly diet advice there. Of course I would never condone drinking for weight loss. But my goal is to educate, and it is something to think about. Next time you're craving a beer, think about whether you could be craving sugar. Then maybe in the future, make small changes to your diet, in order to reduce your sugar intake. Many health professionals believe reducing sugar intake leads to less cravings.

     Just some food for thought...

Back to College Classes Stress: Tips

     This will be my fifth year as a college student (first in graduate school), and I've still been a little stressed the past two days. The change from the relaxed days of summer to the scheduled hours of the school year is a shock to my system every time. 

     Stress is not only an altogether unpleasant experience, but it's also a big factor in college weight gain. Chronic stress is associated with changes in your metabolism, cravings, blood sugar levels and fat storage. Stress can also contribute to making unhealthy choices, such as choosing fast food, skipping exercise or eating in response to emotion rather than true hunger.

     While my life is far from stress-free, I do see things a little differently now than I did a few years ago. I have a more realistic perception of the importance of my tasks, and this knowledge helps me to stay sane. If there are any younger students reading who are feeling overwhelmed, hopefully I can help out by sharing a few tips specifically for college students.

Don't take too many credits. I recommend always at least signing up for 15 credits, so that if you drop one, you will still have a full-time course load. But don't be afraid to drop a class if you feel especially overwhelmed. If you're afraid of not graduating in four years, summer classes are actually really laid-back and not that bad. Online classes are also extremely convenient and available during the summer. Whatever you do, just remember that your mental health should be your top priority. No one is going to care in ten years that it took you five to finish college.

Take study breaks. It's easy to get yourself into a "zone" and feel like "I have to finish this now," but that's not always the case. Sometimes procastination will require that intense effort and concentration, but save it for then. In the meantime, don't feel like you have to get all your schoolwork done during daytime hours. There is nothing wrong with taking a break during the day and studying at night. Or if you'd like to have the night free, even a short break is so helpful and even makes the work seem easier upon your return.

Your GPA is not THAT big of a deal. I graduated Summa Cum Laude, and honestly, it wasn't worth it. I ended up going to grad. school at the same school I went to as an undergrad, and while it's a good school it's really not that selective. If I could go back and have more of a social life, and more extracurriculars, I definitely would choose to over having a high GPA. No one is going to ask you about it later. It's up to you to put it on your resume. If you want to go to a super-competitive grad. school, then yes, it should be competitive, but extracurriculars and experience in the graduate program subject matter are big factors as well.

You will not be poor forever. I know that when money is tight, it feels like you're going to be in this situation for the rest of your life, and it can feel desperate. But bills will always be there, and there's no sense in worrying about something you can't change. And in my experience, money always just seems to come, somehow. Whether it's a check from your grandparents, or finally finding a job, you will eventually come up with some cash. Temporary employment is also often available on college campuses. And don't be afraid of loans, assuming you've calculated what your payment would be after college and you could pay it while working in your future career. Loans are a lot better idea than credit cards. 

Finally, don't dwell. If you grab lunch while you can between classes, and it wasn't that healthy, there is no point in dwelling on it the rest of the day. I've talked about my dorkiness before, but I picture an imaginary line in my head signaling a new beginning. There's something about actually picturing a symbol that makes it feel more real and conclusive. There are an infinite amount of situations that you could spend your life dwelling on; why that guy didn't want to date you, why you failed that test, but in a few years, you're barely going to remember.

     Enjoy your freedom from overbearing parents and full-time jobs. Experience new things and meet new people. Find out what you like, who you identify with and what your passions are. Don't spend your time thinking about what you can't change and what you're not. Accept yourself now. You're going to have to eventually. Why not do it now?

     

First Day Back!

Hope everyone is having a good first day back! Enjoy the short classes consisting solely of reading the syllabus while you can!

Don't stress today if you notice yourself being hungrier... you're probably walking more than you did during those lazy days of summer. And don't beat yourself up if you haven't figured out the healthy places to eat on campus yet, or the best options at restaurants nearby. And remember you have plenty of time to come up with a schedule that works for you, consisting of exercise, regular meals and snacks, and of course, studying and socializing. This week is the perfect time to set up healthy habits... but don't expect yourself to get it right on the first try.

Wishing all a healthy and happy semester!

Tips on Preventing the Freshman 15

     There are no shortage of stories this time of year on warding off the freshman 15. For what it's worth,  Elisabetta Politi, nutrition director at the Duke Diet and Fitness Center, offers the following tips:

• Make a plan. Know when your classes are and plan how to eat healthy between classes and where to get appropriate foods.
  
• Eat breakfast. If you're in a hurry, keep it simple by choosing whole grain cereal with milk and a piece of fruit.
  
• Have a good supply of fruits and vegetables so you have something healthy to eat when you need a snack.
  
• When it comes to beverages, drink lots of water, choose sugar-free drinks, and have a few glasses of low-fat or fat-free milk each day. The protein in milk can help you feel full longer.
  
• Use the "plate your portion" strategy to maintain portion control. Fill half your plate with vegetables and fruit, one-quarter with grains (possibly whole grains), and one-quarter with lean protein. Avoid mayonnaise-heavy side dishes such as coleslaw, potato salad and macaroni salad.
  
• Keep a food diary, which will help you assess and change your eating habits.
  
• Get at least 30 minutes of physical activity a day.

     I agree with most of these, although I would assume protein in other sources besides milk would have the same effect.

     I don't think keeping a food diary is realistic for the long-term ( and she does say to use it for assessment). It's also not a good idea if you're prone to becoming obsessive or nitpicky about your calories. 

     Do you think it's a good list?

Does Exercise Really Lead to Weight Loss?

     It's standard advice: to lose weight, exercise. But there are some who disagree, because physical activity makes you hungry. Or course, exercise has numerous benefits, but what is its real effect on hunger and weight?  

     The American College of Sports Medicine and the American Heart Association even said in a statement that “It is reasonable to assume that persons with relatively high daily energy expenditures would be less likely to gain weight over time, compared with those who have low energy expenditures. So far, data to support this hypothesis are not particularly compelling.”          Research has found that those who lose weight and keep it off tend to exercise. One recent study suggested 55 minutes, 5 days a week (or about 40 minutes every day.) But these studies don't isolate exercise as the sole factor contributing to the weight loss maintenance. In the study I mentioned, for instance, the women who lost weight exercised, but they ate less too.

     So does exercise contribute to weight loss, or do people who have healthy habits tend to exercise? 

     In New York Magazine, Gary Taubes points to Jean Mayer, influential nutritionist and former president of Tufts University,  as the person who pushed the "fitness revolution." Mayer is credited with defeating the current societal belief that exercise was bad for you. He noticed that thinner people exercised more, and concluded that exercise did not necessarily equal increased hunger. But Taubes claims the 2 studies that he used to prove this have never been replicated.

     Recent studies don't suggest that there is no connection between appetite and exercise. But one especially interesting study does suggest that appetite is related to the intensity of the exercise. Researchers studied the effect of high-intensity and low-intensity exercise on appetite in college women. (Low-intensity exercisers took an hour to burn 350 calories, equal to walking, high-intensity exercisers took about half an hour.) They found that high-intensity exercisers ate more after their work-out than low-intensity exercisers and a control group. 

     The study really got interesting when the researchers calculated "relative energy intake," or the calories each group consumed not included the calories they burnt off through exercise. The researchers concluded that there were "no significant differences" between the groups. However, it is worth noting that low-intensity exercises had the lowest food intake when the calories burnt from exercising were subtracted. Low-intensity exercisers consumed an average of 2397 calories a day, but 2100 a day after subtracting calories burnt from exercise. High-intensity exercisers consumed 2580, 2266 for relative energy intake. The control group had 2285. In other words, this study suggest that for those watching their weight, low-intensity exercise is best. 

     Jean Mayer suggested that exercise doesn't have to lead to increased hunger. This study helped show us where the line is. And if you want to engage in vigorous exercise, like I do, at least you'll now be a little bit more informed.