Tips on losing weight for the warmer months

by Kirsten Falcone, RN
Hilbert College Wellness Center

If you are like most college students, you have put on a few pounds since you arrived last August. Now (believe it or not!) summer break is on the horizon, with all its skin-bearing attire. Suddenly, those pounds are a bit more noticeable. Before you goon a diet, be sure to check your body mass index (BMI). Anyone whose BMI (see below for BMI article link) is between 18.5 and 24.9 is a normal weight, so you may still be within that range, and you do not really need to lose weight. However, if your BMI is above 25, it is a good idea to instill some new habits.

Exercise. Before considering cutting calories, it is important to add exercise into your routine. A good start, and one that is easy to maintain, is simply to briskly walk at least three times per week, for 20 to 30 minutes or more. Walking and swimming are the least jarring of all the options available, and they are great for your cardiovascular system, as well as many other bodily systems. If you increase your physical activity, and your calorie intake remains the same, you may find that adding exercise is the only lifestyle change needed in order to accomplish your goal.

The time of day matters when it comes to exercise. Ideally, the morning is the best time, because it jump starts your metabolism for the day. (But don’t make the mistake of not exercising at all, because you aren’t a “morning person.” Some exercise is better than none.) Also, be aware that if you exercise too closely to bedtime, you will lose the benefit of an increased metabolism, as your body will slow down in preparation for sleep. You will also run the risk of experiencing sleeplessness, which leads us to the subject of…

Sleep. Studies have shown that a lack of sleep hinders metabolism. In addition, if you are sleep-deprived, you will be less motivated to spend energy on maintaining your exercise and nutrition habits. It is important to adhere to the same bedtime every night, and sleep at least seven to nine hours. For example, if you function best on eight hours of sleep, always try to get eight hours. Seven will not be enough for you. Some people do okay on seven, and some need nine. It varies by person.

Believe in your potential. If you can get enough sleep, you will have the foundation for the right mindset. If you want to get in shape, you have to believe that you can. Give yourself regular pep talks. Read stories of others who have lost weight and kept it off. You are young, and there are no excuses. You can do this!

Nutrition. Changing what you eat may be important, if you don’t eat a balanced diet. However, sometimes changing the way you eat is more important. For example, you should eat the vegetables and fruit on your plate first before you eat the main course. (No, potato chips and French fries are not considered vegetables!) This will help you acquire the vitamins and fiber you need and may keep you from overdoing it with the usually more fattening entrée.

Another strategy is to eat only half of what you would normally eat, such as half a sandwich, or use a smaller plate, which tricks you into thinking your portion is larger than it is. (And don’t go back for seconds!) If you are out at a restaurant, it is OK to eat only half. Also be aware that a large percentage of the meal’s calories can be hidden in the beverage, so always opt for healthful choices, such as skim milk, unsweetened tea, or just plain water. Try to skip the caffeine, if possible, or limit it to the equivalent of two cups of coffee per day. (Stay tuned for a future article on “energy” drinks. Here is a preview: they are not a healthful choice!) It is also important to take the proper amount of time to eat, since the stomach will not usually register it is full until 20 minutes afterward.

It is sensible to read labels for items such as sugar, salt, fat, and fiber. If you can substitute whole food for labeled food, it’s all the better. An apple a day really does keep the doctor away! Plus, make certain you drink enough water.

Stay hydrated. The current recommendation for how much water to drink involves doing a little math: Take your weight in pounds, and drink from half that amount to that whole amount in ounces every day. For example, someone who weighs 150 lbs. should drink 75 to 150 ounces per day. This seems like a lot, but all the liquid from your diet adds up. Sometimes when we think we are hungry, we are really just dehydrated. Drinking a glass of water before you eat will cut down on how much you will eat.

Don’t skip meals. You are less likely to get hungry and overeat at your next meal. Plus, skipping meals often leads to binge-eating, and that is not the goal you are seeking. The most common meal that dieters skip is breakfast. But breakfast is still the most important meal of the day. To avoid becoming hungry before lunchtime, many people swear by including protein at breakfast. A typical protein-rich and low-calorie breakfast, then, might include poached eggs, whole-wheat toast, fruit and a glass of skim milk. (The eggs and milk here are the items with the protein.)

Food Journaling. Keeping a food journal is a good option for those who are accustomed to snacking throughout the day. It is easy to forget about that cookie here or that small bag of chips there. Keep the journal with you at all times, so you won’t forget to write things down.

Charting. As long as you are already journaling, a great habit to begin is to keep track of your weight from week to week. If you graph out your weight and hang it on the wall by your scale, you will have a visual reminder of your success. You may also want to put reminders in places where temptation is great, like the refrigerator or pantry door.

Fad Diets. Skip them. They don’t work. In the long run, you will gain all your weight back, plus more. The best course of action for losing weight is exercise and portion control, period.

Electronic Help. Though the jury is still out on the effectiveness of electronic help, devices such as Fitbits, and smart phone apps, some people swear by them.

The takeaway for losing weight: Start now, believe you can do it, reduce your calories and increase your activity. Do these things, and you will be well on your way to a svelte self.

For more information on losing weight, visit these Web sites:

Hilbert College Wellness Center, BMI Article:
https://hilberttoday.wordpress.com/2014/04/21/body-mass-index-information/

MedlinePlus, Exercise and activity for weight loss:
https://medlineplus.gov/ency/patientinstructions/000385.htm

WebMD, Food and Fitness Planner:
http://www.webmd.com/diet/food-fitness-planner/default.htm

Healthline.com, 10 best weight-loss apps:
https://www.healthline.com/nutrition/10-best-weight-loss-apps

Lose It!, Weight loss apps:
http://www.loseit.com/

MyFitnessPal, Weight loss app:
http://www.myfitnesspal.com/mobile/iphone

Runtastic, Fitness tracking app:
https://www.runtastic.com/

How Stuff Works article: Can Technology Help Me Lose Weight?
http://electronics.howstuffworks.com/gadgets/fitness/can-technology-help-me-lose-weight.htm

by Kirsten Falcone, RN
Hilbert College Wellness Center

Protein has played a great part in our fast-paced culture lately. There is an increasing demand for convenient products that offer results quickly. An abundance of protein drinks, bars, and other products on the market promise consumers a stronger, more attractive physique if used regularly. Historically, protein has been understood to be part of a balanced diet. But, did you know that protein can be both good and bad for you? The following is an introduction to whet your appetite.

What is protein? Proteins are complex strings of amino acid molecules found in the cells of everything living. The varying shapes of proteins determine the purpose or function involved. Our bodies use 20 amino acids strung together like beads in different arrangements for nearly every function. Nine of these amino acids must be acquired from food or supplements, while the body is able to manufacture the rest. We think of protein as being essential for muscle tissue, but it is actually used in every bodily tissue, including blood and bones.

Who needs protein? Everyone. Every cell in your body has protein in it. In many poorer countries around the world, there is a shortage of protein in people’s diets. However, in the United States, it is rare for anyone to be protein-deficient. Most American diets comprise up to twice the amount of protein needed.

Why do I need protein? Every cell in your body is protein-based, so when a cell breaks down, it needs to be replaced with protein. Growth and repair of cells is part of the job of proteins. Proteins also act as hormones (chemical messengers in the body), and enzymes (substances that speed up cell processes). Other duties of proteins include the maintenance of fluid and electrolyte levels, the transportation of nutrients, the preservation of acid-base balance, the support of a strong immune system and production of antibodies, and as an energy source (usually after fats and carbohydrates have been depleted).

When should I eat protein? An adequate supply of protein should be eaten daily.

Where can I get protein? Most Americans acquire enough protein from diet alone. In fact, as already stated above, it is estimated that Americans consume up to twice the recommended dietary allowance (RDA) every day! Protein can be found in meats, dairy products, eggs, and some plant sources, such as beans, whole grains, nuts and soy products. Beans and rice have long been known as a poor man’s substitute for “complete protein,” since, when eaten together, they (like meat) provide all of the amino acids the body needs. Animal proteins have all nine of the essential amino acids our bodies need, but almost all plant food sources are deficient in one or more. You can eat the beans and the rice at different meals during the day (contrary to what nutritionists used to believe).

How much protein do I need? On average, the body needs 0.36 gram of protein per pound (or 0.8 gram per kilogram) per day. Therefore, a sedentary man weighing 190 pounds will need 68 grams of protein per day, and a sedentary woman weighing 150 pounds will need 54 grams per day. Active people, pregnant and nursing women, and children and adolescents need more, due to the requirement for more protein during growth and development.

To give you an idea of the amount of protein in food, a three-ounce serving of broiled chicken breast has 28 grams of protein, a cup of skim milk has 9 grams, two tablespoons of peanut butter have 8 grams, an egg has 6 grams, and (for you Buffalonians) according to Livestrong.com, chicken wings each have between five and nine grams of protein.

Some consumers are attracted to the idea of building their muscles by using protein products, and so they will drink a protein shake after a workout, for instance. Others appreciate the convenience and flexibility it gives them, and they believe they are improving their health by doing so. Therefore, protein shakes have become quite popular, and there is an expectation that these shakes will be a beneficial addition to a nutritious diet and exercise routine. However, there are pros and cons involved.

Pros of protein shakes:

• They could help vegans and seniors acquire enough protein.
• They may benefit athletes, after training (but only one drink to two per day could be considered beneficial).
• They may help reduce high blood pressure.
• Soy protein can reduce cholesterol levels and prostate cancer growth.
• Whey proteins help in weight maintenance, strengthening immunity, anti-oxidant action, cardiovascular health, and lowering blood glucose.
• They may help increase lean muscle bulk and strength.

Cons of protein shakes:

• They are expensive, costing around $45 or more for one container. Each container typically holds 50 or more servings.
• They add calories to your diet. One scoop of protein powder (mixed with milk) added to your post-exercise routine will set you back about 230 calories!
• They are unnecessary. Most athletes already consume more than twice the amount of protein in their diets than the RDA.
• You have to work out to build muscles. Building muscle happens from regular strength training, not just consuming protein.

Health-related cons of protein shakes, or too much protein:

• They may contribute to heart disease (if the protein comes from animal sources, because it is associated with higher cholesterol levels).
• They could cause bone loss and osteoporosis. Amino acids found in animal sources make the blood more acidic, causing calcium to be pulled out of the bones in order to buffer the acid.
• They exacerbate kidney disease by increasing the workload of the kidneys when filtering protein during digestion. (Diabetics who have kidney disease should be wary of consuming too much protein.)
• Diarrhea is a side effect of ingesting too much protein.
• Dehydration can be caused by not drinking enough water with protein powders.
• They are not regulated by the Food and Drug Administration (FDA), so anything could be in them, including heavy metal toxins. (See below.)

According to “Consumer Reports,” in 2010 arsenic, cadmium, lead, and mercury were found in many samples. This is alarming because those metals can have toxic effects on several organs in the body! “Federal regulations do not generally require that protein drinks and other dietary supplements be tested before they are sold to ensure that they are safe, effective, and free of contaminants, as the rules require of prescription drugs,” states Consumer Reports’ Web site (http://www.consumerreports.org/cro/2012/04/protein-drinks/index.htm).

In conclusion, there is no quick fix to make you healthier. A healthy lifestyle consists of many things, including balanced nutrition from food, regular exercise, sleep, hydration, socialization, and more. If something seems too good to be true, it probably is. The takeaway: It’s probably okay to use protein powder or ingest a high-protein meal in moderation, but too much protein can be too much of a good thing.

For more information on protein, visit these Web sites:

MedlinePlus.gov, general protein information:
https://medlineplus.gov/dietaryproteins.html

USDA.gov, general protein information:
https://www.nal.usda.gov/fnic/protein-and-amino-acids

WebMD.com, Choosing a protein shake:
http://www.webmd.com/diet/protein-shakes

WebMD.com, Do you need protein powders?:
http://www.webmd.com/vitamins-and-supplements/features/protein-powder#1

MindBodyGreen.com, Why you really shouldn’t use protein powders:
https://www.mindbodygreen.com/0-11371/why-you-really-shouldnt-use-protein-powders.html

LiveStrong.com, Does protein powder do anything bad to your body?:
http://www.livestrong.com/article/543282-does-protein-powder-do-anything-bad-to-your-body/

ConsumerReports.org, Protein drink information:
http://www.consumerreports.org/cro/2012/04/protein-drinks/index.htm

Kaplan University, Protein supplements:
http://healthandwellness.kaplan.edu/articles/nutrition/Protein%20Supplements.html

The 5k Race was organized by Hilbert students under the leadership of freshman Logan Yotter.  The race was held on November 19 and had over 200 runners participate.  Monies raised benefitted the Kaely’s Kindness Foundation, which supports teenage girls battling cancer.

Did you miss the show at this year’s Welcome Back BBQ??  Here are some videos… 

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