Personality Plays Role in Body Weight, According to Study

July 18, 2011- American Psychological Association

Impulsivity strongest predictor of obesity

WASHINGTON—People with personality traits of high neuroticism and low conscientiousness are likely to go through cycles of gaining and losing weight throughout their lives, according to an examination of 50 years of data in a study published by the American Psychological Association.

Impulsivity was the strongest predictor of who would be overweight, the researchers found. Study participants who scored in the top 10 percent on impulsivity weighed an average of 22 lbs. more than those in the bottom 10 percent, according to the study.

“Individuals with this constellation of traits tend to give in to temptation and lack the discipline to stay on track amid difficulties or frustration,” the researchers wrote. “To maintain a healthy weight, it is typically necessary to have a healthy diet and a sustained program of physical activity, both of which require commitment and restraint. Such control may be difficult for highly impulsive individuals.”

The researchers, from the National Institute on Aging, looked at data from a longitudinal study of 1,988 people to determine how personality traits are associated with weight and body mass index. Their conclusions were published online in the APA’s Journal of Personality and Social Psychology®.

The remainder of the article can be found at http://www.apa.org/news/press/releases/2011/07/personality-weight.aspx

Obesity counseling should focus on neurobehavioral processes, not personal choice, researchers say

Obesity counseling should focus on neurobehavioral processes, not personal choice, researchers say

A few strategies recommended by the researchers include:

•In order to combat food reward, patients can remove high fat foods they crave from personal environments such as the home and workplace to prevent the activation of the reward circuitry.
•Limit the impact of reward on food choice by shopping with a grocery list or using online grocers.
•Practice stress management techniques since stress promotes overeating and obesity by enhancing food reward processing.
•Avoid situations such as buffets and restaurants that challenge inhibitory control.
•Focus on achieving short-term behavioral goals, such as cooking a healthy dinner on three nights of the week rather than focusing on long-term weight loss goals.

Click on the link above to review the entire article.

Your Food Choices May Be Costing You More Than a Grain of Salt

The average American gets about 3,400 mg of sodium a day, which is well above the recommended amount of 1,500 mg per day. Consuming this much sodium a day may be easier than you think if you consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium, almost 1.5 days worth.

In fact, the vast majority of sodium in the typical American diet comes from foods that are processed and prepared. Examples include bread, packaged pasta/rice dishes, lunch meats, bacon, cheese, soups, snacks and fast foods. Sodium is naturally present in all vegetables, dairy products, meat and shellfish. For example, 1 cup of low-fat milk contains about 107 mg of sodium, contributing to your overall sodium intake.

Beyond the harm caused by high blood pressure, research has shown that excess sodium can be toxic to humans. For example, some studies conclude that a high salt diet might contribute to the following: stiffer arteries which are often the early sign of heart disease, increased calcium losses which could eventually lead to osteoporosis and the excretion of high levels of protein in the urine, worsening kidney damage initially caused by high blood pressure.

Whether you are sensitive to salt or not, most Americans can benefit from reducing sodium in their diet. Reconsider your typical food choices and try some of the following ways to cut back on sodium:

• Eat more fresh foods especially fruits and vegetables, which can balance some of the negative effects of sodium.
• If you purchase processed foods, opt for the low or reduced sodium options.
• Check food labels and limit products that contain MSG, baking soda or powder, disodium phosphate and sodium nitrate.
• Use fresh herbs and salt free seasonings to flavor your food.
• Decrease your use of sodium-laden condiments such as soy sauce, salad dressings, ketchup and sauces

Article published by: Ellen Muhammad, Dietetic Intern

Super Size Your Weight Loss Results with Physical Activity

Have you heard of the following statement: “fewer calories in plus more calories out equals weight loss?” Well, not only is this an often repeated statement, it is a scientific fact! You can actually super size your weight loss results with increased physical activity or exercise. Exercise or daily physical activity, in general, helps you lose weight by using calories that would otherwise be stored as fat as fuel. Exercise can also help prevent most, if not all, chronic diseases including: heart disease and stroke, diabetes, high blood pressure, cancer and osteoporosis.

With all of these remarkable health benefits why not get started today? Unsure of how-try these simple ideas for starters:

• Dance to your favorite songs and burn approx. 202 calories per hour.
• Go for a walk and burn approx. 86 calories per hour.
• Mow the lawn and burn approx. 259 calories per hour.
• Play actively with your children and burn approx. 104 calories per hour.
• Clean your house and burn approx. 144 calories per hour.
• Go for a walk or tread water in the pool and burn approx. 173 calories per hour.

By simply increasing your activities of daily living such as those noted above, you can super size your weight loss results by increasing the amount of calories you burn throughout the day with little or no conscious effort!

*Caloric expenditure estimates obtained from www.fitday.com.

Article published by: Ellen Muhammad, Dietetic Intern

Trying to stop food cravings? Not eating the foods you crave may help, a study finds

by: By Jeannine Stein, Los Angeles Times

The prospect of going on a diet makes many people nervous. Once cravings for verboten foods set in, dieters may fall off the wagon. But a study finds that over time, restricting some foods may tamp down those cravings.

The study centered on 270 men and women who were randomly assigned to a low-carbohydrate diet or a low-fat diet for two years. Those on the low-carb diet were told to limit carbohydrates and eat foods high in fat and protein. Those on the low-fat diet cut back on calories and fat and limited protein to about 15% of calories from protein, 30% from fat and 55% from carbohydrate.

Foods such as jelly that are high in sugar were discouraged on the low-carb diet, and high-carb foods such as bagels were banned on the low-carb diet.

Researchers surveyed participants about how often they craved sweets, high-fat foods, carbohydrates and starches and fast-food fats. Participants also were asked about their preferences for certain foods -- this was used to measure how much they liked the foods that were restricted from their diets.

Conclusion: The findings "demonstrate that promoting the restriction of specific types of foods while dieting causes decreased cravings and preferences for the foods that are targeted for restriction," the authors wrote. That's counterintuitive to what most people think they'll experience when they diet and, the authors noted, could put those dieters' concerns to rest.

The entire article can be found at http://www.latimes.com/health/boostershots/la-heb-diet-cravings-20110419,0,3457431.story

How to stop all or nothing thinking

Stopping negative all or nothing thinking is tricky and will take some time. One technique is to use a phrase, saying, devotion or prayer to redirect your thoughts and move forward in a positive way. Below is a devotional from Fit for the King by T. Hundley that was brought to my attention and may be helpful.

"Father as I take my first steps on the road to physical and spiritual fitness, I pray that You will order my steps. I thank You for bringing me to this point in my life. I accept the fact that my way has failed and I sincerely need Your help. I pray that You will continue to guide and direct my path today and always."