Comments on: The Power of 100 Calories to Close the Country’s Energy Gap, Battle Obesity http://nutritionunplugged.com/2009/11/the-power-of-100-calories-to-close-the-countrys-energy-gap-battle-obesity/ Serving up food news and views Fri, 12 Mar 2010 02:06:45 -0500 http://wordpress.org/?v=2.8.4 hourly 1 By: Seth W. http://nutritionunplugged.com/2009/11/the-power-of-100-calories-to-close-the-countrys-energy-gap-battle-obesity/comment-page-1/#comment-1175 Seth W. Mon, 16 Nov 2009 02:46:51 +0000 http://nutritionunplugged.com/?p=3790#comment-1175 I don't really think it's about counting calories at all. People are eating the wrong proportions of foods. They're eating far too many refined grains, sugar and other carbohydrates (even whole wheat things, fruit juices, potatoes etc...) and not enough fats and protein. I was there this summer...counting my calories until I drove myself crazy..but there isn't really a way of 'knowing how many calories you need' in a day. I was trying to do the whole 60 - 65% carbs, 20% fat and 15% protein thing. I didn't even eat bad carbs...it was all whole grains and lots of fruit. But now I've totally switched that up, eating around 50-60% fat, 20% carbs and 20% protein. The result? Over a course of 2 months or so (without ever counting calories, just eating until I'm satisfied...) I've lost roughly 8 pounds....and this is coming from a guy that started off with around 10-11% body fat. Another thing I've cut out is all the long hours of cardio I was doing. Now I'm leaner than ever, think more clearly, and don't get hungry nearly as often. We've been told by 'the experts' to eat less fat....and that's exactly what's been making us fat. I don’t really think it’s about counting calories at all. People are eating the wrong proportions of foods. They’re eating far too many refined grains, sugar and other carbohydrates (even whole wheat things, fruit juices, potatoes etc…) and not enough fats and protein. I was there this summer…counting my calories until I drove myself crazy..but there isn’t really a way of ‘knowing how many calories you need’ in a day. I was trying to do the whole 60 – 65% carbs, 20% fat and 15% protein thing. I didn’t even eat bad carbs…it was all whole grains and lots of fruit. But now I’ve totally switched that up, eating around 50-60% fat, 20% carbs and 20% protein. The result? Over a course of 2 months or so (without ever counting calories, just eating until I’m satisfied…) I’ve lost roughly 8 pounds….and this is coming from a guy that started off with around 10-11% body fat. Another thing I’ve cut out is all the long hours of cardio I was doing. Now I’m leaner than ever, think more clearly, and don’t get hungry nearly as often. We’ve been told by ‘the experts’ to eat less fat….and that’s exactly what’s been making us fat.

]]> By: Elisa Zied http://nutritionunplugged.com/2009/11/the-power-of-100-calories-to-close-the-countrys-energy-gap-battle-obesity/comment-page-1/#comment-1173 Elisa Zied Mon, 16 Nov 2009 01:34:22 +0000 http://nutritionunplugged.com/?p=3790#comment-1173 I am a big supporter of Jim Hill's extraordinary work over the years. As a registered dietitian, I am also a big believer in the small change approach he espouses--it's less daunting, overwhelming, and challenging and may prove, in time, to at least be as effective if not more so than other strategies to reduce the incidence of obesity. At least, it may prove to prevent weight gain with increasing age that more and more people struggle with around the world. Personally, I have lost more than 30 pounds and kept it off for years and years-- not from making tremendous changes, but from making several small realistic and doable changes in my eating and fitness habits--cutting portions by even a few bites, stopping when I'm full, consuming fewer liquid calories (yes, I do not drink alcohol--but I prefer to eat my calories, so I don't feel like I'm missing anything!), using more healthful cooking methods and limiting fried/breaded foods. On the fitness front, I have made exercise a priority-- but not just the kind you do in a gym, but the movements you make each day--just the other day at the book store, I was one of the few who walked up the stairs (about 20-30) to exit the store instead of taking the up escalator....small steps like these (literally and figuratively!) have made a tremendous difference in my life, not only in terms of my weight, but in terms of my energy level and how I feel each day. As a registered dietitian, I encourage consumers to not discount the baby steps, and to know that if they start small and gradually shift their eating and physical activity habits, they will feel and notice the difference....it's hard, in the Biggest Loser type all-or-none environment in which we live, to convince people that the little things do matter. But I know anecdotally and from some (albeit not much!) of the research out there that you don't have to work out 8 hours a day, or cut calories drastically to achieve significant beneficial results. Now if only we RDs and PhDs can find a way to make the small changes/baby steps approach sound sexy, I'm sure we could millions change their lives for the better in a safe and sensible way. Any ideas out there for how we can do this??? I am a big supporter of Jim Hill’s extraordinary work over the years. As a registered dietitian, I am also a big believer in the small change approach he espouses–it’s less daunting, overwhelming, and challenging and may prove, in time, to at least be as effective if not more so than other strategies to reduce the incidence of obesity. At least, it may prove to prevent weight gain with increasing age that more and more people struggle with around the world. Personally, I have lost more than 30 pounds and kept it off for years and years– not from making tremendous changes, but from making several small realistic and doable changes in my eating and fitness habits–cutting portions by even a few bites, stopping when I’m full, consuming fewer liquid calories (yes, I do not drink alcohol–but I prefer to eat my calories, so I don’t feel like I’m missing anything!), using more healthful cooking methods and limiting fried/breaded foods. On the fitness front, I have made exercise a priority– but not just the kind you do in a gym, but the movements you make each day–just the other day at the book store, I was one of the few who walked up the stairs (about 20-30) to exit the store instead of taking the up escalator….small steps like these (literally and figuratively!) have made a tremendous difference in my life, not only in terms of my weight, but in terms of my energy level and how I feel each day. As a registered dietitian, I encourage consumers to not discount the baby steps, and to know that if they start small and gradually shift their eating and physical activity habits, they will feel and notice the difference….it’s hard, in the Biggest Loser type all-or-none environment in which we live, to convince people that the little things do matter. But I know anecdotally and from some (albeit not much!) of the research out there that you don’t have to work out 8 hours a day, or cut calories drastically to achieve significant beneficial results. Now if only we RDs and PhDs can find a way to make the small changes/baby steps approach sound sexy, I’m sure we could millions change their lives for the better in a safe and sensible way. Any ideas out there for how we can do this???

]]> By: Elizabeth Ward, MS, RD http://nutritionunplugged.com/2009/11/the-power-of-100-calories-to-close-the-countrys-energy-gap-battle-obesity/comment-page-1/#comment-1172 Elizabeth Ward, MS, RD Mon, 16 Nov 2009 01:12:58 +0000 http://nutritionunplugged.com/?p=3790#comment-1172 Jim Hill's research has motivated me to move a bit more than I normally would and to eat slightly less for a long time. I love that doing just a little bit goes a long way to better health. It's a concept that we need to teach children, too. In addition to what Janet is discussing here, there is also research suggesting that curbing (needless) calorie intake in younger children by 110 to 165 calories a day is an effective way to keep them on track for a healthy weight. This is really important since most overweight 12 year olds go on to become overweight adults. Jim Hill’s research has motivated me to move a bit more than I normally would and to eat slightly less for a long time. I love that doing just a little bit goes a long way to better health. It’s a concept that we need to teach children, too. In addition to what Janet is discussing here, there is also research suggesting that curbing (needless) calorie intake in younger children by 110 to 165 calories a day is an effective way to keep them on track for a healthy weight. This is really important since most overweight 12 year olds go on to become overweight adults.

]]> By: Steve Parker, M.D. http://nutritionunplugged.com/2009/11/the-power-of-100-calories-to-close-the-countrys-energy-gap-battle-obesity/comment-page-1/#comment-1171 Steve Parker, M.D. Mon, 16 Nov 2009 00:24:31 +0000 http://nutritionunplugged.com/?p=3790#comment-1171 I tend to doubt that the "small change" strategy will work for most people. If it did, it work for cigarette smokers and alcoholics. It doesn't. "Cold turkey" works better for them. But maybe I'm comparing apples and oranges. I'd suggest overweight people try this "large change": eat only natural, whole foods, not man-made ones. Instantly eliminate soda pop, Ding Dongs, Oreos, and Doritos. -Steve I tend to doubt that the “small change” strategy will work for most people. If it did, it work for cigarette smokers and alcoholics. It doesn’t. “Cold turkey” works better for them.

But maybe I’m comparing apples and oranges.

I’d suggest overweight people try this “large change”: eat only natural, whole foods, not man-made ones. Instantly eliminate soda pop, Ding Dongs, Oreos, and Doritos.

-Steve

]]> By: Sharon http://nutritionunplugged.com/2009/11/the-power-of-100-calories-to-close-the-countrys-energy-gap-battle-obesity/comment-page-1/#comment-1169 Sharon Sun, 15 Nov 2009 16:09:15 +0000 http://nutritionunplugged.com/?p=3790#comment-1169 It is often overwhelming (for me!) to think about "giving up" everything which is why, I think, people put off going on a "diet" until Monday. On the other hand, we have to accept that by reducing caloric intake (and/or increasing activity) to equal 100 calories per day means the weight loss will be slow. And that's, of course, not what people want. They have to be persuaded that losing slowly and steadily is the way to go especially if they want to sustain that loss. So what will I give up today for 100 calories? It is often overwhelming (for me!) to think about “giving up” everything which is why, I think, people put off going on a “diet” until Monday. On the other hand, we have to accept that by reducing caloric intake (and/or increasing activity) to equal 100 calories per day means the weight loss will be slow. And that’s, of course, not what people want. They have to be persuaded that losing slowly and steadily is the way to go especially if they want to sustain that loss. So what will I give up today for 100 calories?

]]> By: FoodFitnessFreshair http://nutritionunplugged.com/2009/11/the-power-of-100-calories-to-close-the-countrys-energy-gap-battle-obesity/comment-page-1/#comment-1168 FoodFitnessFreshair Sun, 15 Nov 2009 16:00:12 +0000 http://nutritionunplugged.com/?p=3790#comment-1168 This approach is extremely feasible and beneficial especially to those who are having trouble losing the weight. It shows that weight loss doesn't have to flip one's life upside down. Plus, once small steps are made towards a healthy lifestyle, more healthy efforts are likely to follow. This approach is extremely feasible and beneficial especially to those who are having trouble losing the weight. It shows that weight loss doesn’t have to flip one’s life upside down. Plus, once small steps are made towards a healthy lifestyle, more healthy efforts are likely to follow.

]]>