Hydrate for a Healthy Weight

You’ve probably heard the recommendation to “drink more water” before -- whether you are trying to lift your mood, manage your weight, improve your productivity, boost your athletic performance or just feel better overall, experts agree that staying well hydrated is key. Numerous studies have documented the effect of dehydration on physical, emotional and mental health, however, the research on hydration status and weight control has been mixed, in part, researchers say, due to the way hydration is being measured. In a recent study, researchers looked beyond water intake to assess the relationship between inadequate hydration and obesity, and their findings may have you running to the water cooler.

In the past, researchers examining this topic have used water consumption as the means to measure the level of hydration. The trouble with this method is that many factors impact the amount of water each individual needs to stay hydrated, including climate, activity level and body size. Therefore, water intake alone is not the best predictor of hydration status.

The limitations of this method led researchers to look at this topic in a new way, using concentration of water in urine, known as urine osmolality, to measure hydration. Urine osmolality more effectively measures hydration as it accounts for water acquired in food and other beverages and is not subject to recall bias by participants. The researchers used a sample from the National Health and Nutrition Examination Survey (NHANES) 2009 to 2012 that included data from nearly 10,000 adults. The findings revealed that inadequate hydration was associated with higher body mass index (BMI) and obesity among adults. Overweight and obese individuals needed more water to stay hydrated than those who were not overweight.

Bottom Line: More research is needed on the relationship between weight status and hydration, but we do know staying well hydrated has benefits that reach far beyond weight management. Not sure if you are getting enough fluids? One straightforward way to tell is if you feel thirsty. While this may seem like an obvious tip, people often confuse thirst symptoms with hunger or general fatigue. Having a dry mouth or feeling run down and less alert are symptoms of thirst. Urine color is another way to tell hydration status; dark yellow urine indicates it is time to drink up.

While water is best for hydration, don’t forget about water-laden foods such as cucumbers, celery, watermelon, raw broccoli and carrots, plums, apples and peaches. Not only are fruits and vegetables packed with water, they also pack in the nutrients for very few calories, an all around win!

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Counter the Qualms of Sitting

Long periods of sitting are linked to an increased risk of diabetes, heart disease, obesity, kidney disease and premature death.  Numerous studies confirming the negative health effects of sitting are urging Americans get up from their desks, but what sorts of activities will help decrease health risks?  

A recent study analyzed data from the National Health and Nutrition Examination Survey to determine whether standing, instead of sitting, helps decrease the negative effects of sitting.

The study found that standing or “low-intensity activity” alone did not decrease the risk of premature death. The key to decrease risk may be simply walking around. Walking for at least two minutes every hour helped reduce mortality risk in men and women.

Bottom line: The study utilized a strictly observational data set which means that the results do not prove causation. Study findings show that there is an association between walking instead of sitting and reduced mortality risk. Regardless, there is a wealth of research proving the negative health effects of sitting for long periods of time. Additional benefits of walking around the office include an increase in calorie burn during the day, which can help with weight loss and maintenance.

Quick tip: Set a calendar notification on your computer or phone every hour to remind you to take a two-minute walk around the office or even outside. 

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Breakfast: To Skip or Not to Skip?

We’ve always heard that breakfast is the most important meal of the day, but is it really? What does the research say? Louisiana State University Agricultural Center alumni professor Sharon O’Neil and fellow researchers searched for the answers to these questions in their research study on breakfast. Researchers looked at the National Health and Nutrition Examination Survey (NHANES) and What We Eat in America data, categorizing the participants into twelve separate eating patterns.They then analyzed the health and diet quality of the participants who fell into each category. Their findings show that breakfast is an important meal, but it is also important to consider what type of breakfast you eat. 

The study found that eating breakfast is associated with lower body weight, less obesity and smaller waist circumference than skipping breakfast. This was particularly true for those who ate a breakfast consisting of ready-to-eat or cooked cereal, fruit or fruit juice, and low-fat milk. These breakfast eaters also had a higher intake of key nutrients, fiber, vitamins and minerals, and ate fewer less-desirable ingredients such as saturated fat, sugar and sodium. Interestingly, the breakfast skippers had the highest overall intake of added sugars, even though their caloric intake was lower than the other groups. This may suggest that skipping breakfast sets you up for a poor eating pattern the rest of the day.

On the other hand, participants who consumed breakfasts high in refined carbohydrates such as donuts and other pastries ate more added sugar than other breakfast eaters, although they still consumed less than the breakfast skippers. Those who consumed large amounts of breakfast meats and eggs had higher intakes of sodium and saturated fat than any other category, including the breakfast skippers. So, it’s not enough to eat breakfast to reap the health benefits, you need to eat the right kind of breakfast.

Bottom Line: It appears that in order to get all the nutrients you need every day, breakfast truly is a must. By eating breakfast as part of an overall nutritious eating plan, you are well on your way to having a healthier body. Remember, a healthy breakfast does not have to be an elaborate meal. Breakfast options that are quick and balanced include Greek yogurt with berries, oatmeal made with milk and topped with fruits and nuts, or whole grain toast with mashed avocado and a hard-boiled egg. 

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Keep Track to Stay on Track

Would you like to make the most of your weight loss efforts? Keeping a food diary and tracking exercise and weight loss progress are techniques that have been around since the 1970s and are known to be beneficial in helping people lose weight. With the introduction of computer and smart phone apps and wearable tracking devices, there are many ways to monitor your food choices and progress, in addition to good old paper and pen. Emerging research published in the Journal of the Academy of Nutrition and Dietetics offers some strategies and solutions to ensure that your weight management journey is a successful one.  Keep these three things in mind:

Your Lifestyle

The kind of system you use to monitor your lifestyle changes is not what is important but rather that you use some kind of system at all. Whether you choose a smartphone app to track your progress, a computer program or website, or a paper and pencil food diary, make sure it is a choice that reflects who you are and how you operate in the world. If you are on your cell phone constantly, a smartphone app might work best for you. If you’re at your home computer 24/7, then look for a website or computer program that suits you. If you’re not computer or technology savvy, then a notebook and pen may be the right approach. Wearables are also great for tracking your activities and decreasing sedentary activities, although they should be coupled with some other type of food monitoring system to be most effective.

Consistency

Researchers looked at several different studies, and the consensus is clear—greater adherence to self-monitoring habits consistently resulted in greater amounts of weight lost. Those who regularly and frequently recorded their food choices, activities and weight had better success at losing weight and keeping it off.  Although there are some studies to suggest that an app on a mobile device is the most convenient, and therefore the most likely to see continued use, remember that the best approach is the one you’ll use most consistently.

Support 

The most successful outcomes studied involved participants who not only monitored themselves but had some type of support. This support can come in the form of feedback from a mobile device, support of peers in a group or online network, email reminders, or a personal response from a dietitian or other weight loss coach. Whether it’s a simple “thumbs up” or something more, the support you get from others helps keep you motivated and on track. 

Bottom Line: No matter how you choose to do it, tracking your healthy lifestyle changes will enhance your chances of achieving healthy weight loss and maintaining it for the long term.  It doesn’t have to be tedious or complicated—it just has to get done!

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The Breakfast Battle: Protein vs. Carb

We have been told many times that breakfast is the most important meal of the day, especially for growing kids. Breakfast provides the nutrients and energy needed to feel our best, and research shows that eating breakfast can aid in weight maintenance. New research suggests it is not simply eating breakfast that is important; the macronutrient composition of your breakfast choices matter as well.

Researchers from the University of Arkansas conducted a study comparing the effects of protein rich breakfasts versus carbohydrate rich breakfasts on metabolism, hunger and food choices in ten year old children. The children were split into two groups. The first group, called the protein group, was fed a breakfast consisting of 344 calories, 21 percent protein (about 18 grams), 52 percent carbohydrate and 27 percent fat. The second group, called the carbohydrate group, was fed a breakfast consisting of 327 calories, 4 percent protein (about 3 grams), 67 percent carbohydrate and 29 percent fat.

Over a period of four hours following breakfast, researchers measured the participants’ energy expenditure (the rate that the body is burning calories), carbohydrate and fat oxidation (the ability of the body to use these substrates), feelings of hunger and food intake. Participants who ate the protein rich breakfast had 16 percent higher fat oxidation and 32 percent higher carbohydrate oxidation at the end of four hours than the group that ate the carbohydrate rich breakfast. The participants in the protein group also reported feeling more satisfied and full than participants in the carbohydrate group.

Bottom Line: Breakfast should include a healthy balance of foods rich in protein, carbohydrates and healthy fat. Many breakfast options, i.e. cereal or pancakes, pack in a lot of carbohydrates with very little protein. Consider trying more protein-powered breakfast options such as a breakfast burrito with eggs and black beans, a tofu scramble, Greek yogurt with fruit and nuts, or oatmeal with chia seeds and a swirl of almond butter.

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