Should You Weigh Yourself Daily? Here's What Research Says

Should you weigh yourself daily? Weight Watchers and some other programs say, "No". In this podcast episode (player below), you'll learn what research tells us.

The “Weight for Wellness” podcast and blog are for people on a weight loss journey for health and wellbeing. Rather than promote a specific program, we look at what science based research has to say about weight loss and health enhancing approaches. 

Listen to the podcast by clicking the player or clicking the link. The highlights from this episode are summarized below the player.

No player? Click this link to listen: https://radiopublic.com/weight-for-wellness-Wxz7rV/ep/s1!253d3

Episode Show Notes

If You’re attempting to lose weight, should you weigh yourself daily? 

In this episode we tackle a question many of us struggle with: How often should I weigh myself?

Weight Watchers and some other popular programs say weighing weekly or even monthly is the right frequency, but what does science say? What does the research tell us?

We look at two studies, one from 2005 published in the “Annals of Behavioral Medicine”, and a second presented at the American Heart Association’s Scientific Sessions in November 2018.

These studies looked at the effects of weighing yourself frequently. One study followed participants for two years and the second for a year. Results: Participants who weighed themselves daily or near daily lost or maintained weight while those who rarely or never weighed themselves gained weight.

Steve Carter, the podcast host and CEO of Stress Solutions, LLC identified probable reasons why for most people daily or near-daily weighing helps to keep you focused on your ultimate target weight and on the behavioral practices you’re choosing to do that keep you on track.

Steve also shares other measures and ways to assess weight and health progress along with suggestions for staying focused on those health goals.

Stephen Carter | Stress Solutions, LLC | www.EFT-MD.com

Citations / Resources:

“Weight for Wellness” blog. https://WeightForWellness.blogspot.com.

“Daily weighing may be key to losing weight”. Includes study citation.  https://medicalxpress.com/news/2018-11-daily-key-weight.html?utm_source=nwletter&utm_medium=email&utm_campaign=daily-nwletter

“To Weigh, Or Not To Weigh...That Is The Question”. Includes study citation. https://www.medicinenet.com/to_weigh__or_not_to_weighthat_is_the_question/views.htm

Can Pasta Help You Lose Weight? One Major Study Says "Yes!"

Click player to listen to podcast.

The blog post below is a summary of the, "Weight for Wellness Show" podcast episode 6. Listen by clicking the player above or by clicking http://bit.ly/2H5LAg4.

I don't know about you, but I love pasta! But I've been concerned that pasta and healthy eating can't co-exist. It turns out, my concerns seem to be misplaced. A newly released study tells us pasta can be part of a healthy diet without packing on the pounds.

Pasta is a Low Glycemic Index Food Source

Unlike the vast majority of refined carbohydrates that rapidly absorb into the bloodstream, due to it's low glycemic index properties, pasta causes smaller increases in blood sugar levels compared to high glycemic index foods.

St. Michael's Hospital Meta Study of Pasta and Weight

A newly published study from St. Michael's Hospital conducted a review of 30 studies with nearly 2,500 participants who consumed pasta in place of other carbohydrates as part of a healthy low glycemic index diet.

Lead author Dr. John Sievenpiper, a scientist with the hospital's Clinical Nutrition and Risk Modification Centre, comments,

"In fact analysis actually showed a small weight loss. So contrary to concerns, perhaps pasta can be part of a healthy diet such as a low GI diet."

GI in his comment refers to glycemic index.

Study participants on average consumed about 3.3 servings of pasta a week in place of other carbohydrates. A serving equals about 1/2 cup of cooked pasta.

Weight Loss and Pasta

At the 12-week check-in, participants lost about one pound as the median loss amount.

Returning to Dr. Sievenpiper conclusions,

"In weighing the evidence, we can now say with some confidence that pasta does not have an adverse effect on body weight outcomes when it is consumed as part of a healthy dietary pattern."

As always, consult your doctor about weight loss and health before engaging in a diet or exercise program.

Blessings, light, and optimum health,

Steve Carter | Stress Solutions, LLC | www.EFT-MD.com

P.S. If you're a stress eater and would like to learn how to keep cravings in check, visit us at www.EFT-MD.com to learn how we at Stress Solutions, LLC can help.

Sources for this post:

"Study suggests pasta can be part of a healthy diet without packing on the pounds": http://www.stmichaelshospital.com/media/detail.php?source=hospital_news/2018/0403 and, https://medicalxpress.com/news/2018-04-pasta-healthy-diet-pounds.html

"How useful is the glycemic index": https://medicalxpress.com/news/2018-01-glycemic-index.html#nRlv

Could a Standing Desk Help You Lose Weight?

In this episode of, “Weight for Wellness” you and I will look at whether working at a standing desk can help you lose weight and why it may not be a good idea even if it does.

This is your host Stephen Carter of the, “Weight for Wellness Show”, the show where you can learn and apply the latest scientific discoveries about achieving your healthy weight.

A new study published in the, “European Journal of Preventive Cardiology” looked at 46 studies that included 1,184 people to determine if standing for extended periods could help shed weight.

Based on the study data, If you’re a woman, standing burned about 0.1 calories per minute more than sitting. Men burned 0.19 calories per minute compared to sitting. If you’re a 145 pound woman who stands six-hours a day, theoretically you could burn about 55-calories a day. Assuming that’s done daily throughout the year, that could result in about 5.5 pounds of fat loss. 

This isn’t exactly headline making weight loss, but when we’re overweight every lost pound matters.

Ah, but let’s wait a bit before running out and spending money for a standing desk. Is there a downside to standing for extended periods?

Downside of Standing Desks

In a study published in the journal, “Ergonomics”, researchers at Curtin University in Australia tracked 20 people as they worked at standing desks for two hours. Their findings included:

Reported discomfort increased significantly for the lower back and lower limbs. This finding supports earlier research suggesting long-term standing can lead to swelling veins that could increase heart risk.

Mental reactiveness slowed after about 75-minutes. Creative decision making improved slightly, although there’s no data to show if this slight improvement is sustained with longer periods of standing. In my experience, it’s tough to be creative if you’re feeling discomfort in your back and legs.

Given the evidence, in my view there is little benefit of using standing desks as a weight loss tool. For most people, six hours of daily standing is too physically taxing on the back, legs, and - with possible swelling - potentially the heart.

Walk Your Way to Healthy Weight Loss

What does make sense is incorporating a low impact exercise such as walking into your daily activities. While the number of calories burned by walking will vary depending on weight, distance, and other factors, typically a 180-pound person will burn about 100 calories per mile while someone weighing 120-pounds will burn about 65 calories per mile. 

Walking speed will vary depending on multiple factors, but taking a walking speed of about 3-miles per hour, a 20-minute walk could burn about 83 calories for a 150-pound person. 

If you increase the speed, distance, or both, you could burn even more calories. In addition, you get the physical, mental, and emotional benefits of exercise above and beyond what is possible with extended standing.

Stand, Move, and Breathing Break

Does getting up out of your chair frequently throughout the day have benefits? Of course it does. Taking a stand, move, and breathing break every 30 to 45-minutes at a minimum can be highly beneficial. 

Physical activity is vital for health. Choosing a weight loss approach that combines healthy eating and exercise can be a winning approach to achieve and maintain optimum weight. Of course, you’ll want to talk with your doctor before starting a weight loss or exercise program.

Until our next visit, this is your “Weight for Wellness” host Stephen Carter asking you to please, stay well, stay active, and stay blessed!

Blessings, light, and wellbeing,

Steve Carter | Stress Solutions, LLC | www.EFT-MD.com 

Scroll down to listen to this show podcast episode

HOW TO SUBSCRIBE TO THE WEIGHT FOR WELLNESS PODCAST:

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Sources for this show and post:

“Differences of energy expenditure while sitting versus standing: A systematic review and meta-analysis”; “European Journal of Preventive Cardiology”; http://journals.sagepub.com/doi/pdf/10.1177/2047487317752186

“Standing desks increase pain and slow down mental ability, study suggests”; “The Telegraph”; https://www.telegraph.co.uk/science/2018/02/23/standing-desks-increase-pain-slow-mental-ability-new-study/

Tired of Counting Calories? New Stanford University Study Suggests a Better Way!

Are you tired of counting calories as part of your weight loss efforts? In this episode of the,“Weight for Wellness Show" podcast, you’ll discover a better way to achieve your weight loss goals according to a new Stanford University study.

Stanford University Study

In a 12-month study of 609 people published in the, “Journal of the American Medical Association, Stanford University researchers compared results of those dieters choosing to eat whole, unprocessed foods with other dieters choosing a calorie counting strategy to manage food consumption. The result? There was no appreciable difference in weight loss results between the two study groups.

Another interesting finding was there is no specific insulin level range associated with dietary effects nor were there specific gene patterns that affected which diet resulted in greater weight loss.

So what makes the eat healthy approach better than counting calories? It’s far easier to manage and the quality of your food is likely to be far better.

It’s no secret that avoiding processed food is a healthier dietary strategy compared to consuming processed food loaded with preservatives, sugar, and other chemicals you can’t pronounce. 

Not All Calories are Equal

If you’re only counting calories, a handful of cookies or a healthy salad loaded with fruits and vegetables could both count as a hundred calories. Obviously, not all calories are equal. Choose quality and you’re way ahead of the healthy eating game.

While not mentioned in the study, in my experience you get bonus points by choosing organic fruits and veggies. especially if those organic fruits and veggies are grown close to you.

I suggest if you can, choose to buy locally grown fruits and veggies. When you shop at local farmers markets, you can usually talk with the farmers who produce the food. Talk with them about their farming practices and purchase from those who are growing crops in a healthy, sustainable way.

The Quality of Your Food Matters

The bottom line is the quality of your food matters. Diet alone may not be enough to achieve your weight loss goals. Typically, exercise will need to be a part of a successful strategy to achieve and maintain a healthy weight. Of course you’ll want to talk with your doctor about diet and exercise before choosing a weight loss program.

That said, in my experience its far easier and sustainable to consistently choose healthy food rather than have my nose buried in a long list of calorie counts for hundreds of food items. 

Blessings, light, and wellbeing,

Steve Carter

Stress Solutions, LLC | www.EFT-MD.com | 

How to Subscribe to the Weight for Wellness Podcast:

Subscribe through Apple Podcasts (formerly iTunes Podcasts): 

Click https://itunes.apple.com/us/podcast/weight-for-wellness/id1347193767?mt=2

Subscribe directly with the RSS feed URL: https://podcastplayer.io/requests/folders/rss_feed/6d/stephencarter

Listen to Podcast Episode in The Player Below:

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Sources:

Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion

The DIETFITS Randomized Clinical Trial

https://jamanetwork.com/journals/jama/article-abstract/2673150?resultClick=24&redirect=true

Eating 'better' is better than counting calories for weight loss, study finds

http://abcnews.go.com/GMA/Wellness/eating-counting-calories-weight-loss-study-finds/story?id=53244303

Don't Lose the Weight Loss Race - Think Like the Tortoise and Win!

Do you remember the Aesop Fables story of the Hare and the Tortoise? In this classic story the Hare was making fun of the tortoise for being so slow. Tired of the Hare’s bragging, the Tortoise challenged the Hare to a race.

The cocky Hare quickly gained the lead and ran far ahead of the Tortoise. A bit tired from his run, the Hare decided to lay down and take a nap. 

The Tortoise passed the sleeping Hare and was close to the finish line before the Hare awoke. Shocked, the Hare ran for the finish line, but it was too late. The slow and steady Tortoise crossed the finish line first and won the race.

And so it may be with weight loss.

Be the Tortoise and Win!

A recent study with 183 participants published in the journal, “Obesity” found that those who experienced the highest fluctuation in weight early in the study period had the worst outcomes one and two years out compared to those participants who lost a consistent amount of weight week by week.

Lead study author Emily Feig, PhD who was during the study with Drexel University, commented:

“It seems that developing stable, repeatable behaviors related to food intake and weight loss early on in a weight control program is really important for maintaining changes over the long term."

Study participants who were in the year long study used meal replacement and supporting weight loss behaviors such as self-monitoring, increased physical activity, and calorie tracking. 

Researchers discovered that the greater weight change variability during the initial six weeks were consistent with lower long-tern weight loss success at the 12 and 24-month check-ins.

So what do these findings mean for those of us attempting to achieve weight loss goals?

What This Means for You

Drexel psychology professor Michael Lowe, PhD, points to a potential method to try.

Dr. Lowe commented, “Settle on a weight loss plan that you can maintain week in and week out, even if that means consistently losing 3/4 of a pound each week,”

So, my suggestion? Think like a Tortoise and win the weight loss race.

Listen to Podcast: Player below or click https://podcastplayer.io/podcast/stephencarter/6d 

Your Weight for Wellness host,

Stephen Carter | CEO Stress Solutions, LLC | http://www.EFT-MD.com

How to Subscribe to the Weight for Wellness Podcast:

Subscribe through Apple Podcasts (formerly iTunes Podcasts): 

Click https://itunes.apple.com/us/podcast/weight-for-wellness/id1347193767?mt=2

Subscribe directly with the RSS feed URL: https://podcastplayer.io/requests/folders/rss_feed/6d/stephencarter

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Study citation: More information: Obesity (2017). DOI: 10.1002/oby.21925

Article link: Shedding consistent pounds each week linked to long-term weight loss. https://medicalxpress.com/news/2017-08-pounds-week-linked-long-term-weight.html

Can Mindfulness Help With Weight Loss?

Mindfulness and mindfulness meditation are all the rage. Advocates for a particular method will sometime makes claims about the effectiveness of that method without solid scientific evidence. This can be especially true for weight loss claims.

Is there medical research support for the benefits of mindfulness to help with weight loss?

An Important Meta-Study

In a meta-analysis of 19 studies published over a 10-year period, researchers found mindfulness was moderately effective for weight loss and largely effective in reducing obesity related eating behaviors (link to study summary below).

In comparing mindfulness practices with lifestyle change activities that included diet and exercise, the later group initially faired better. The diet / exercise group on average lost 4.7% of their starting body weight compared to 3.3% of starting body weight for mindfulness practitioners. 

However, during later follow-up assessments, mindfulness practitioners had continued to lose weight resulting in an average reduction to 3.5% of initial body weight. The lifestyle change group gained back some of the weight, suggesting over an extended period that group could end up back at their starting point. The tendency to regain weight after successful weight loss is a reality many dieters face.

How to Use This Study Information

If your goal is to shed weight and enhance health, the results of this large meta-study suggest one promising approach is to engage in a lifestyle weight loss program that includes diet and exercise while also learning and applying mindfulness eating awareness. The combination of both methods may result in sustaining and even improving weight loss over time.

Of course, before engaging in any diet or exercise program, it's important to consult your physician for professional guidance and oversight.

Blessings,

Stephen Carter | Stress Solutions, LLC | www.EFT-MD.com 

==> P.S. If you would like to talk with a mindfulness trainer to support weight loss, go to our "Contact Us" page at http://www.eft-md.com/contact-us.html and send a brief message.

No pressure, no obligation. Just a simple conversation.

Study links: 

"Mindfulness-based interventions for weight loss: a systematic review and meta-analysis": http://bit.ly/2A5dsfU.

"Mindfulness training shows promise for maintaining weight loss": http://bit.ly/2hRav8o

Stand Up for Your Health!

A new study from the University of Pittsburg suggests that regular use of height-adjustable desks - when combined with other low-intensity activities - can be an effective strategy for maintaining weight for most people. About 30-minutes out of every working hour will typically do the trick (study link below).

The Link Between Stress and Weight

Other studies tell us that taking short walking breaks throughout the workday help burn extra calories. It also has the benefit of lowering stress, which can help contribute to the achievement of a healthy weight.

Why does lowering stress help us with weight? Because chronic stress typically brings about elevated cortisol. Elevated cortisol can lower the body's ability to shed weight.

What to Do

When I think about my own sit to stand ratio, I realize I've been a "backslider".

When research studies started appearing a couple of years ago confirming that hours of sitting during the day can take years off of your life - even if you are exercising regularly - I become a stand-up devotee, even using a standup table for working, writing, and recording audio guides for clients.

Alas, over the past months I have returned to my earlier butt-in-seat ways.

From today forward, I'm choosing to take a stand at least 30-minutes every hour, take a walking break every hour, and increase aerobic exercise activity every day.

If you would like to stand up for your health, there's no better time than now.

To your health and well-being,

Steve Carter

Stress Solutions, LLC | www.EFT-MD.com | Blog: StressMastery.blogspot.com

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References:

"Standing Up for Weight Management"; University of Pittsburg. Link: http://www.newswise.com/articles/view/659932/?sc=dwhn

NIOS Takes a Stand: http://blogs.cdc.gov/niosh-science-blog/2012/12/05/sit-stand/

Stress Eating and How to Stop the Habit

Two recent studies published in the journal "Neuron", report on findings related to stress and food choices. Links to those two articles mentioned in the podcast are below.

Bottom Line Regarding Stress and Diet

The bottom line for those who are choosing to achieve and maintain a healthy weight is to recognize and account for the role stress plays in our choices about what we eat.

By clicking on the special episode audio podcast link below, you'll learn how to combine two easily done, simple methods that will dissolve stress and place you back in the captain's chair of control when making food choices.

To listen to the 5-minute audio, click:

http://www.audioacrobat.com/email/EDlF9PfRW

To download the MP3 audio file to listen on your smartphone or computer anytime, click HERE.

Key Points:

• Stress affects our ability to make good food choices.
• Stress chemicals can remain in the body up to several hours after a stress inducing event.
• A three-step stress mastering process done before you make a food choice can help you make healthier choices.
• How to apply the three-step stress mastering process:

1. Identify where in your body stress / tension / uncomfortable sensations are located. If possible, touch those areas and really connect with your awareness.
2. Say "Yes to the Stress!" Acknowledge "what is" without resistance or desire to feel any differently.
3. Use Bi-Lateral foot tapping and voice (out loud or in mind) the command to,"Release and let it go... Let all of the stress dissolve and release."

Using this three-step process, you are now ready to make food choices from a place of more physical, emotional, and mental balance that supports better, healthier food choice decisions.

Blessings,

Steve

Stephen Carter Stress Solutions, LLC p:804-677-6772 | e:CarterMethod@gmail.com | w:http://www.EFT-MD.com

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Important Note: This and all other postings to this blog along with any statement or statements made in any podcast, audio, or video associated with this site are for informational purposes only. This and all other posts and statements in any audio or video recording associated with this blog, Stress Solutions, LLC, or Stephen Carter are not intended to diagnose, treat, or otherwise recommend any treatment for any medical or psychological condition. Anyone using any of the information contained in this or any other posting, audio or video recording linked to this website or associated in any way with this website does so at his or her own risk. You are urged to seek competent medical consultations with appropriate licensed medical professionals for any and all medical, psychological, or physical conditions.

For more information about the studies mentioned in the podcast and intro above, click the links below.

Scientists scan the brain to see how stress undermines your diet

http://medicalxpress.com/news/2015-08-scientists-scan-brain-stress-undermines.html

How stress can tweak the brain to sabotage self-control

http://medicalxpress.com/news/2015-08-stress-tweak-brain-sabotage-self-control.html

A Success Story - Small Changes Bring Big Results

"Huffpost Healthy Living" today is featuring a story about Kim Konkel, a 31-year old lady who started her weight loss journey weighing 236 pounds. She decided enough was enough and made a decision, a choice that she was going to change her eating habits and achieve a healthy weight.


Kim described her "Breaking Point" that occurred in March, 2011:

"I was sitting at my computer one day in March of 2011, and I read an article written by Dr. Oz. In the article he was talking about how to lose weight and he said cutting out just 100 calories a day could result in dropping 10 pounds in a year. I had been diagnosed with cervical cancer in December 2010, and I figured the healthier my body was the more likely I was to beat the cancer. I was drinking at least six sodas per day, so that really got me thinking. I did the math and realized by stopping drinking soda I could easily cut out over 700 calories a day, just that easily."

Sparkling water became her beverage of choice. She lost 12 pounds in the first month simply by eliminating sodas. With that success, she went on to make other health affirming changes. 


Today, she weighs 138 pounds, 98 pounds less than she weighed just 12-months ago. 


Do you think she's happy? You bet she is!


Small Changes Bring Big Results


As our Weight for Wellness(TM) members know, one secret to staying motivated and focused is to make small, incremental changes. Kim started by eliminating sodas. She then set achievable, incremental goals. 


Had Kim said to herself a year ago, "I'm going to loose a hudred pounds by this time next year", she may not have succeeded. Employing a step-by-step, small change strategy over time allowed her to achieve incremental goals and feel good about her progress along the journey. Achieving those near-term goals encouraged her to keep moving in the direction of better health choices and behaviors that brought her ultimate success.


And You?


How about you? Are you at a point in your life when enough is enough? 


If you would like help along the path to optimum health, call Stress Solutions, LLC toll-free at: 1-888-849-5040 (international: 1-804-677-6772) to learn more about our Weight for Wellness(TM) Coaching Program. There is no obligation whatsoever.


A Change in Life Begins With a Change of Mind


Remember, a change in life begins with a change of mind. Stress Solutions, LLC is in the mind changing business. Please call us now. You'll be happy you did.


Steve Carter

Stress Solutions, LLC

Home of the Weight for Wellness(TM) Coaching Program

Ph: Toll-Free: 1-888-849-5040; 1-804-677-6772

www.EasyStressCures.com | www.EFT-MD.com