Holiday Healthy Weight Challengesby Dr. Jennifer Warren, M.D.The season of parties, friends, and food is arriving, and many people face the holidays with mixed feelings. On one hand we look forward to socializing, fun, and reconnecting with people. On the other hand, we may be concerned about the challenges this season presents: endless, tempting food which seems designed to play on our "comfort eating" instincts; shorter, colder days which make outdoor exercise less appealing; and busy social calendars, crammed with events which include alcohol, treats, and friends who are indulging freely while encouraging you to do the same! A recent Swedish study has shown that overeating for just four weeks can cause changes in body fat composition that last for years. Other studies have shown that friends have a huge influence on each other's behavior. The good news is other studies show friends can positively influence each other's behaviors as well as negatively influence them. A 2007 New England Journal of Medicine article studied 12,067 people, and found that "A person's chances of becoming obese increased by 57%...if he or she had a friend who became obese in a given interval." The paper also stated that "physiological imitation might occur; areas of the brain that correspond to actions such as eating food may be stimulated if these actions are observed in others." To make matters even more challenging, many people feel they have a "hibernation instinct" which kicks in during the fall, almost like a mild version of "seasonal affective disorder." Some people notice increased cravings for carbohydrates, lower energy, increased appetite, sleepiness, or loss of motivation. There is ongoing research about how food itself affects the neurochemicals of appetite. Some foods, such as those high in saturated fat, actually appear to INCREASE our appetite for up to three days after we eat it, while choices such as meals higher in lean protein and fiber can help control our appetite by triggering satiety. As you think about planning your meals, remember that your choices can help keep your appetite in check. There is good news about exercise: new studies show that with careful planning you can achieve fitness in shorter exercise sessions than previously thought. Even 15-minute walks (especially if done with short "speed intervals") may help to keep your metabolism brisk. More good news: there is new research about vitamin D, insulin resistance, and how these may affect your weight. Vitamin D insufficiency is quite common in New England. You may choose to ask your medical provider for a blood test to see if your level is in the optimal range.
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Here are seven tips to help you to thrive through the season:
Dr. Jennifer Warren grew up on Boston's South Shore and has family on Cape Cod. She currently lives in New Hampshire with her husband and kids. She's a graduate of Tufts University School of Medicine, a diplomate of the American Board of Family Medicine, and the only New Hampshire Physician certified by the American Board of Bariatric Medicine. After completing advanced training in medical weight management, Dr. Warren developed her comprehensive program, and founded Physicians Healthy Weight Center in 2004. Since then, she has helped patients lose tens of thousands of pounds. Dr. Warren lectures to other physicians locally and nationally on weight management, and has volunteered in the development of programs to combat childhood obesity, serving on the obesity expert panel of the NH Foundation for Healthy Communities, and HEAL (Healthy Eating Active Living). Dr. Warren has been featured as a medical weight management expert in both local and national media outlets. She is a frequent contributing medical expert for Allure magazine, Women's Health magazine, and has been a lecturer for WebMD University. Dr. Warren also co-hosted her own radio show, "Healthy Weight Talk" on WGIR in Manchester. Phone: 603-379-6500 |
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