As usual the solution somewhat lies in between. To lose weight one doesn’t have to fear food and put oneself on strict regimen. We plan our diet carefully. Stick to the diet plan for a while get tired of it and start indulging ourselves a bit. How this bit of indulgence goes out of hand and turns into binging without any alarm? Then we go on a guilt trip. We again plan a diet to lose weight, promise ourselves to stick to it, lose focus somewhere and… We don’t have to enter into a vicious circle again and again.

So what is the solution for weight loss without treating food as an enemy? The solution lies in control over what you are eating. You have to listen to the small voice inside you. There is nothing wrong in having a sweet tooth and eating a piece of cake once in a while. But in order to lose weight successfuly you have to know when to stop. You should not deprive yourself of good food. But don’t go overboard.Make eating an enjoyable experience not for your tongue only but for your whole being too. While catering to your sweet tooth keep the overall picture in mind. Yesterday, I was gifted two boxes of sweets. One box contains the type I can “enjoy” all day on and often. I enjoyed a few and offered the rest to the security guard of our building complex. He was happy to share it with gardener, plumber and electrician of the building. Sharing has its immense benefits if you want to lose weight!

We have got only one life to live. So we must enjoy the pleasures of good food. But at the same time we have to remember that who is the “controlling factor” you or the food? So if you enjoy your favorite food occasionally its perfectly alright. Last week my sister won a free hospitality at a luxury holiday resort. Food was out of this world. But she enjoyed every bit of it. But ask the staff way to the swimming pool. She made a good use of it too and came back glowing with health and weight in control.

Your body needs more than 10000 different kinds of proteins for it to look the way it does. However 20 of these known as amino acids are the building blocks for the body and act as raw material for all other types of proteins. These amino acids are essential for cell formations, repairs, formation of antibodies and RNA/DNA, transportation of oxygen throughout the body via bloodstream, building up of active muscles and are a part of various enzymes and hormonal processes. Your body is capable of producing about half of these amino acids by itself and thus these need not be a part of your daily dietary intake. These are known as non-essential amino acids. Remaining amino acids (9 in adults and 10 in young ones) are not produced by the body and thus need to be an essential part of your daily diet.

To have healthy and active muscular function it is essential for you to maintain an appropriate intake of protein because the body does not have stores for protein as it does for fat and glucose. Overconsumption of proteins may result in higher fats intake and thus lead to cholesterol levels increase, heart disease or other related diseases like gout. Kidneys can get damaged because of the additional stress that is put on them for processing high protein intake. On the other hand intake of protein lesser than the required measures may lead to slow growth rate, loss of muscle weight, immunity loss, weakened heart and respiration system etc. The condition of low protein intake is known as kwashiorkor.

For proper intake of protein a nutritionally balanced diet is essential. The daily needs of a healthy adult can be easily met with two to three servings of protein rich diet. A combination of lean meat, skin free poultry, fish, beans, lentils and legumes is best as the fat content in these is minimal. It is best to have the protein with fiber rich vegetables and foods.

The study offers adequate evidence to prove that people with the same body mass index may run the risk of premature death if their waist is excessively large. In other words, the larger the waist circumference, the greater the risk of death even if the body mass index is within the ‘specified range’. This is applicable also to people who are not obese as such but have a large waistline. With this study, researchers now suggest that doctors should include measuring the waistline and the hips along with the body mass index as part of the health checks done on patients. This is a suggestion made by not only Imperial College London, but the German Institute of Human Nutrition, and other research institutions all over Europe.

Waistline, when compared between subjects that had large waist i.e more than 120 cm in men and 100 cm in women with subject having smaller waist i.e. less than 80 cm in men and less than 65 cm in women, revealed that the risk of premature death is almost double in case of subjects having larger waist.

Every 5% increase in the waistline amplified the mortality risk by 17% in men and 13% in women.

The ratio of waist to hip also formed an integral part of this study. The study showed that about 98 percent of the people had a waist to hip ratio that ranged between 0.78 and 1.10 in men and between 0.66 and 0.98 in women. Given these ranges, an increase of the waist to hip ratio by 0.1 unit resulted in 34% higher mortality risk in men and a 24% risk in women.

The reason for the increased mortality is perhaps attributed to the fatty tissue that is formed around the waistline, which secretes Cytokines (hormones and compounds that are metabolically active), which contribute to the development of chronic diseases, especially cardiovascular and cancer according to the authors.

Though this study is concentrated on how the size of the waistline increase the risk of mortality even when the body mass index is within the specified range, there are enough findings available on the fact that how increased body mass index can significantly affect mortality rate.

The reaction of this study in the words of Prof. Elio Riboli, European coordinator of the EPIC study from the Department of Epidemiology and Public Health at Imperial College London, is worth noting. He says “Although smaller studies have suggested a link between mortality and waist size, we were surprised to see the waist size having such a powerful effect on people’s health and premature death. Our study shows that accumulating excess fat around your middle can put your health at risk even if your weight is normal based on body mass index scores. There aren’t many simple individual characteristics that can increase a person’s risk of premature death to this extent, independently from smoking and drinking.”

To testify that reducing calorie is the key to losing weight whichever way you achieve it, researchers from the Harvard School of Public Health (HSPH) and Pennington Biomedical Research Center of the Louisiana State University System conducted a randomized clinical trial. Here overweight participants were assigned four different diets for a two-year period and their performance was monitored at the end, where the results revealed that regardless of the choice of the diet, all the four groups could achieve weight loss through calorie reduction. This study appears in the February 26, 2009 issue of The New England Journal of Medicine.

Frank Sacks, lead author of this study and a professor of cardiovascular disease prevention at HSPH, said “This is important information for physicians, dieticians and adults, who should focus weight loss approaches on reducing calorie intake.”

The clinical trial involved 811 men and women who were randomly divided into different diet groups with different nutritional components:

• Low-fat, average protein: 20% of calories from fat, 15% of calories from protein, 65% of calories from carbohydrate
• Low-fat, high-protein: 20% fat, 25% protein, 55% carbohydrate
• High-fat, average protein: 40% fat, 15% protein, 45% carbohydrate
• High-fat, high-protein: 40% fat, 25% protein, 35% carbohydrate

These participants differed largely in terms of age, background, income, and geography. The diets administered to all these participants were carefully chosen to ensure heart-friendly principles; use of unsaturated fat instead of saturated fat; and included whole cereal grains, fruits, and vegetables. Every participant was given an individual prescription that encouraged a calorie reduction of 750 per day. All the participants were made to do 90 minute workout in terms of moderate exercises, which their daily food and drink intake were recorded both in a food diary and in a web-based program to evaluate how closely they meet their dieting targets. In the span of two-years, all these participants were provided counseling session at periodical intervals (in every eight week and three group discussions during the first six months, which got reduced to two discussions after six months till 2 years.)

The results when evaluated after 2 years revealed that all the participants lost an average of 13 pounds at six months and could maintain a 9 pound loss at the end of two years. The efficient weight loss was actually achieved during the first six months and after about a year, all participants started to regain their weight which is normally the case even with other diet studies. Here however the weight gain was much less about 20 % when compared to other studies. Further participants could lose about two inches from their waistline at the end of the two-year timeframe. The main finding of this study, in the words of Elizabeth G. Nabel, M.D., Director, NHLBI, “These results show that, as long as people follow a heart-healthy, reduced-calorie diet, there is more than one nutritional approach to achieving and maintaining a healthy weight.”

We all know how important sleep is for maintaining proper weight. Now the importance of sleep for the children is being established by the researchers at Montreal. The researchers at University of Montreal found that 26 out of 100 children with a daily sleep of less than 10 Hrs may become overweight by 6 years of age. The research that observed amongst children between 6 months to 6 years old established that around 90 % children suffer from some kind of sleep problem like bed-wetting, night terrors and teeth grinding.

While for around 70% of the children the problems get over with time, for the rest the problems continue and makes it difficult for them to have a sound sleep for long hours. The lack of sleep is known to affect the learning ability of the children but this research at Universite de Montreal focused on its correlation with the tendency of children to become overweight and hyperactive. The relationship between lack of sleep and the tendency to become overweight was attributed to the release of ‘appetite controlling hormones’ during sleep.

One of the researchers Dr Jacques Montplaisir, director of sleep disorder center at Sacre-Coeur Hospital said "When we sleep less, our stomach secretes more of the hormone that stimulates appetite," and adds "And we also produce less of the hormone whose function is to reduce the intake of food."

Dr Montplaisir also pointed out the fact that lack of sleep also results in hyperactivity among the children who slept less. The results of the research indicated that about 22 % of the kids who slept for less than 10 Hrs when they were 2 ½ years were found to be hyperactive at 6 years of age.

According to Montplaisir, "In adults, inadequate sleep translates into sleepiness, but in children it creates excitement."

This sleeplessness can effectively be handled and rectified early before it gets worse. All it needs is little bit of planning and inculcating the right mental attitude.

In a recent development, scientists from Germany found during lab tests that an extract from a traditional herb Tabebuia impetiginosa reduced dietary fat assimilation in the animals’ bodies. The researchers firmly believe that the herbal remedy, if taken as a food supplement, may prove to be as effective in humans. It may not only reduce the incidence of obesity but also of type 2 diabetes and coronary heart disease. The development can prove to be a major achievement as the spread of obesity and related diseases is a cause of concern worldwide. The research results were presented by Dr Nils Roos of Max Rubner Institute and associates in the month of July 2008.

The research indicated that the rats that were induced Tabebuia extract showed reduced triglycerides (a by-product of fat) count after intake of fat-filled meal. Dr Roos observed "This result shows the extract may have a potential use in treating obesity. However, as coronary heart disease and diabetes have also been shown to be associated with higher triglyceride levels after eating, we believe a food-supplement based on Tabebuia could reduce the incidence of these diseases as well. What is more, as obesity in developing countries is also on the increase, such extracts, taken as a capsule or added to food, may be a cheaper alternative for the rural population to pharmaceuticals."

While there is no doubt that extract of Tabebuia does restrict the absorption of dietart fats, further researches are on to identify the exact compound in the extract that is responsible for it. Once that identification is done, the identified substance in itself may be more active than the extract. According to Dr Roos. "We are currently in the process of identifying these compounds, and will then test long-term efficiacy and safety in miniature pigs whose physiology is closer to that of humans than rat physiology is, before moving onto human trials. At this point, we hope to be able to develop the extract, either as a food supplement or in a medicinal context."

We may be on our way to have an herbal remedy in our hand to fight back the menace of obesity soon!

In a recent study conducted at Penn State College of Medicine among the rats it has been confirmed that the obese rats developed insensitivity towards sweetened eatables because of which they ate bigger and sweeter meals. This eating behavior induced further obesity in them and thus created a never ending cycle to get rid of excess weight. The study focused on the criticality of the link between the body weight and taste sensitivity especially towards sugary eatables.

The lead researcher and associate professor of neural and behavioral sciences, Andras Hanjal said "When you have a reduced sensitivity to palatable foods, you tend to consume it in higher amounts. It is a vicious circle."

There have been studies earlier that suggested the insensitivity to sugary eatables in obese being the reason of their consuming the same in larger quantities as compared to the lean. However the specifics of this taste behavior between the lean and obese is not known largely.

The professor along with a colleague tried getting to the root of this difference in OLETF and LETO species of rats and found that the sensitivity in the OLETF rats was much more similar to humans. These species of rats with a normal weight ate more than required because the signaling system of satiation malfunctioned in them. These rats gain weight to get obese and also develop diabetes. The obese preferred to eat more sugary food and were ready to put in more efforts to get access to such food. However their response to the salt was similar in both the varieties. 

"We found that compared to the LETO rats, the OLETF rats had about 50 percent fewer neurons firing when their tongues were exposed to sucrose, suggesting that obese rats are overall less sensitive to sucrose," explained Hajnal, whose findings appeared in a recent issue of the Journal of Neurophysiology. The response to salt was the same for both strains.

"When you have excess body weight, the brain is supposed to tell you not to eat more, or not choose high caloric meals" said Hajnal. "But this control apparently fails and thus the obesity epidemic is rising, and we want to find out how the sense of taste drives up food intake."

But nature is not entirely unfair to us. It has devised a mechanism for us to know that now we are full and we have to stop eating. But are you one of those who ignore these signs and continue eating? Don’t worry you are not alone in this. Modern living is taking its toll on many of us. We want to make up for what we lose, with food. We have developed our own mechanism to ignore all the signs and fill ourselves up with food.
If you want to deal with any problem, try to find out the root cause. That way you know what you have to do. So try to ask yourself why are you eating while not hungry? What makes you eat without hunger? Be honest here and it will in return show you the right path to deal with your weight control problem.

• It is time to ask yourself some right kind of questions. Are you
eating for the sake of it? You simply like the smell and texture
and couldn’t stop yourself?
• Are you a couch potato? While you are sitting comfortably on
your favorable spot you can’t help binging? Are you feeling
good after shopping or beauty treatment and want to reward
yourself with food?

• You have nothing exciting to do? You are filling your boredom
with food?
• You have just finished a stressful and hectic week at office and want to relax in weekends by eating?
• You are feeling lonely and dejected?
It you spot in yourself some of the above symptoms, its time to gear up and do something. What you can do to stop yourself from eating when you are not hungry?

Don’t be too hard on Yourself: Don’t go on guilt trip. Do not try to take some drastic steps. Think for a while and try bringing some small positive changes in your lifestyle to control your weight. Don’t take any huge step upsetting your lifestyle. Introduce some small changes in your meals. So that your system too go easy and have time to adjust to change.
Research has proved that changing the size of your plate helps you eat 20-22% less and ultimately you will weigh less. So go and shop for new plates that are smaller in size compared to your current ones. Don’t take this simple and practical suggestion as a joke. Most of the solutions around us are simple but we want some complicated solutions for our dear problems. Professor Wansink in his research proved that a person will eat an average of 92% of any food they serve themselves. So, serving less is undoubtedly going to be beneficial. He came out with this suggestion that switch over from a 12-inch plate to a 10-inch plate.
Another thing you can do is cheat yourself into reducing your calories. Reduce your calories in a phased out manner and in smaller quantities. This will take time but you will lose weight over a period of time and you have enough time to get acquainted with the change without feeling the withdrawal symptoms.
You should put calorie food out of your reach. This way you can’t easily fish out some cookies and munch on it happily. When you have to find a stool to reach it you might lose the urge to eat it. Or your brain might get enough time to ask some questions about your actions. That might halt your mission and you end up losing weight.

What most of you will think about the above heading? Are they contradictory? In fact if you make some intelligent choices you can still enjoy a buffet lunch/dinner and keep your weight under control.

• When you are leaving home, don’t leave on empty stomach. Have some healthy snacks before leaving. This way you will not be ravenously hungry when you reach at the venue. Eating something beforehand will curb you from binging. But don’t eat too much at home. After all what will be the use of going to a buffet with full stomach?
• Make the impossible into i-m-possible. Don’t think that you can’t restrain yourself at a buffet table. We all know that how difficult it is to control ourselves when the whole table is laid out in front of you with delicious food. The key is force your brain to think and keep your weight under control. Instead of loading your plate with food, scan the buffet table. Walk around and take into account what healthier options are available to you. Examining the buffet table will give you some time to think and it is most likely that you are not prepared to throw your diet plans out of sync.
• After taking into account what is available on the buffet table, make smart choices. Balance your food plate with a mix of healthy food with some small portions of high calorie food too. The aim here should be to balance your diet with portions. Take large portions of healthy food such as salads and vegetables. Avoid food with heavy gravies. If you can’t resist dessert then cut out on other portions to balance the meal. Take lean meats such as chicken, fish, lean beef or turkey.
• Pay attention to your drink. To keep weight under control its very important to take care of your drinks. Try to avoid alcohol, soda or coke. They are filled with empty calories and throw your calorie counts down the drain. Try to avoid them. If you can’t avoid such drinks then go for the diluted version of calorie drinks. Because your choice of drinks can outweigh the smart choices made at buffet table.
• Since childhood we were taught to chew our food thoroughly and slowly. Time to remember your mother’s advice again. It will do good for your digestion and keep your weight under control. Chewing your food thoroughly satiates you and you avoid overeating.
• Don’t stay near the buffet table. Mingle with other people. Hold interesting conversation. Listen what others are discussing. That will keep you away from food and you might not be tempted to try more food.

Movie theater is a danger zone for weight watchers. All the crunchy munchy pop corns, potato chips, coke, chocolates and donuts spell doom for those trying to control their weight. So what to do? Can you stay away from theaters during summers? That’s too big a sacrifice to keep weight under control. Then can you ignore all the theatre food and munching sound all rounds you? Again it will be a very unpalatable choice. Then what to do? You are supposed to make smart choices of snacks while watching a movie. You have to find healthy alternatives for crunchy snacks that are tasty plus light on your stomach and weight. For details read here: Attack of the Movie Theater Snacks!