The latest scientific research and how it relates to weight control.
Sleep and Weight Control
Recent research has indicated an item which may effect body weight is sleep. Those who get less than about 7.5 hours of sleep nightly have been shown to have increased levels of cortisol, a chemical which enhances fat storage. It has also been shown that if you get between 8-9 hours of sleep after learning new material it enhances memory.
Stress
Chronic stress has been shown to cause the adrenal glands to produce more CORTISOL which increases fat storage- especially abdominal fat storage. The so-called “comfort foods” tend to be high sugar or high fat: the foods which calm chronic stress.
Alcohol
Alcohol also has an effect on fat use and storage. Alcohol provides 7 kcal. per gram, higher than protein or carbohydrates. The metabolism of alcohol requires some B vitamins that are also needed for the TCA cycle (energy production.) If too much alcohol is consumed, these vitamins get used up and the TCA cycle can’t go forward to produce energy. Instead, the amount of acetyl CoA builds up, leading to increased fat storage.
Successful Stradegies
People who have been able to keep their weight off share common traits, according to the National Weight Control Registry, which tracks over 5,000 people who shed significant pounds and kept it off. Here are some of their strategies:
Eat breakfast daily.
Eat a moderately low-fat, high-carbohydrate diet.
Keep track of progress through weigh-ins, food diaries.
Get LOTS of exercise; 60 to 90 minutes daily.